Tuesday, January 27, 2009

Wednesday 28th January


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Sunday, January 25, 2009

Monday 26th January 2009


Run 4.5km
Australia Day Fun Run, Tony Ireland Stadium @ Riverway 7:30am start)


Sunday 25th January 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Saturday, January 24, 2009

Saturday 24th January 2009

AMRAP in 20 minutes:

20kg barbell Overhead walking lunges, 15m
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Wednesday, January 21, 2009

Thursday 22nd January 2009

For time:
1000 m row
50 Thrusters 20kg
30 Pullups

Wednesday 21st January 2009

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
15 reps, 110kg Deadlift

Tuesday, January 20, 2009

Tuesday 20th January 2009

For time:
10 Sit-ups
10 Ab Mat Back Extensions
40kg Thrusters, 30 reps
50 Pull-ups

30 Sit-ups
30 Ab Mat Back Extensions
40kg Thrusters, 20 reps
35 Pull-ups

50 Sit-ups
50 Ab Mat Back Extensions
40kg Thrusters, 10 reps
20 Pull-ups

Sunday, January 18, 2009

Monday 18th January 2009


Remember Mondays and Wednesdays are now running classes at 5:30pm AND 6:30pm.

Friday, January 16, 2009

Saturday 17th January

Three rounds for time:
400m run
21 KB Swings 24kg/16kg
12 Pullups

Thursday, January 15, 2009

Friday 16th January

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

Thursday 15th January


Use today to practice skills or catch up on a missed workout if you rested on another day or REST if you have completed your three days on,

Tuesday, January 13, 2009

Wednesday 14th January

For time:
70kg Power clean 15 reps
30 Ring dips
70kg Power clean 12 reps
24 Ring dips
70kg Power clean 9 reps
18 Ring dips
70kg Power clean 6 reps
12 Ring dips
70kg Power clean 3 reps
6 Ring dips

Monday, January 12, 2009

Tuesday 13th January 2009

For time:
30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling

With an Olympic bar holding only one plate (men use 20kg plate, women use 10kg plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Monday 12th January 2009

AMRAP in 20 Minutes
5 Ball Cleans
10 Pistols
15 Double Unders

Friday, January 09, 2009

Thursday, January 08, 2009

Friday 9th January 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Wednesday, January 07, 2009

Thursday 8th January

Complete three rounds for time:
Run 600 meters
15 Shoulder press 30kg
15 ft Rope Climb, 2 ascents

Saturday, January 03, 2009

Sunday 4th January

With a continuously running clock do one 60kg Clean and Jerk the first minute, two 60kg Clean and Jerks the second minute, three 60kg Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Friday, January 02, 2009

Saturday 3rd January


for some, for others

FOR 2009 = "FGB"

Thursday, January 01, 2009

Friday 2nd January


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday 1st January 2009


For Time:
150 Burpees