Friday, October 31, 2008

Wednesday, October 29, 2008

Tuesday, October 28, 2008

Tuesday 28th October

Run 400m
25 Deadlifts, 24kg KB
Run 400m
25 Thrusters, 20Lb Med ball
Run 400m
25 Front Squats, ammo crate
Run 400m
25 Pushups
Run 400m

First and last run are done as normal, 2-4th run are done carring the equipment you just used for deadlifts, thruster or Front squat

Sunday, October 26, 2008

Sunday 26th October

Fight Gone Bad

Three rounds
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, October 24, 2008

Saturday 25th October

Painstorm XXI
Run 100m
50 Burpees
Run 200m
100 Pushups
Run 300m
150 Lunges
Run 400m
200 Squats
Run 300m
150 Lunges
Run 200m
100 Pusups
Run 100m
50 Burpes

Tuesday, October 21, 2008

Sunday, October 19, 2008

Monday 20th October

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday, October 17, 2008

Saturday 18th October

"Phat Helen"
Five rounds for time:
400m run
21 x Kettlebell swings 24kg/16kg
12 Pullups

Wednesday, October 15, 2008

Thursday 16th October

For time:
60kg/40kg Squat clean, 10 reps
50 GHD Sit-ups
60kg/40kg Squat clean, 8 reps
40 GHD Sit-ups
60kg/40kgSquat clean, 6 reps
30 GHD Sit-ups
60kg/40kg Squat clean, 4 reps
20 GHD Sit-ups
60kg/40kg Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Wednesday 15th October


Tuesday, October 14, 2008

Monday, October 13, 2008

Monday 13th October

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Friday, October 10, 2008

Saturday 11th October

Today group workout will be held at Sherriff Park,Love Lane, Mundingburra,
7am Start

BYO kettlebells if you have them

Friday 10th October

"10 of 10" aka "Fire Storm"
*Using single or paired KBs for weighted exercises men 24/w 16kg
10 Rounds for time:
10 Pullups
10 KB Swings*
10 Pushpress*
10 Deadlifts*
10 Situps
10 Steps walking Lunge
10 Double unders
10 Squats
10 Back extensions
10 Burpees

The 10th day of the 10th month is a day of reflection for firefighters across Australia and those not involved in emergency activities will observe a minutes silence at 10am in remembrance of their fallen comrades. Flags at fire stations throughout Queensland will be flown at half-mast

“This national day of remembrance allows us to come together as a family of firefighters across Australia and the world, and to pay tribute to our fallen comrades, reflecting on the sacrifice they have paid in serving others,” said Assistant Commissioner George.

Thursday, October 09, 2008

Thursday 9th October

AMRAP in 30 minutes:
400m Run
20 Box Jumps 24/18inch
20 Dumbbell thrusters 15kg/10kg

Wednesday, October 08, 2008

Wednesday 8th October


Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Tuesday, October 07, 2008

Tuesday 7th October


Brett, Coach Glassman, Fiona & Errica at the CrossFit Certification in Sydney at CrossFit Effects over the weekend

Monday, October 06, 2008

Monday 6th October

Thankyou CFX for todays workout

Four Rounds for time:
21 Cleans 40/25kg
15 Over Head Squats 40/25kg
9 Pull ups
400m Run

Sunday, October 05, 2008

Wednesday, October 01, 2008

Wednesday 1st October


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Tuesday 30th September

"Ab Mat Micheal"
3 rounds for time
Run 650m
50 Situps
50 Back Extensions

Monday 29th September


Sunday 28th September

Back Squat 5-5-5-5-5 reps

Post loads to comments.