Friday, February 27, 2009

Thursday, February 26, 2009

Tuesday, February 24, 2009

Monday, February 23, 2009

Tuesday 24th Feb 2009

For time:
Row 500 meters
50kg Push press, 21 reps
Row 500 meters
50kg Push press, 18 reps
Row 500 meters
50kg Push press, 15 reps
Row 500 meters
50kg Push press, 12 reps

Post time to comments.

Monday 23rd Feb 2009

AMRAP in 20 minutes:
5 Pullups
10 Thrusters, 20kg
15 Double Unders

Saturday, February 21, 2009

Friday, February 20, 2009

Saturday 21st Feb 2009


3 rounds for time:

40kg Clean, 30 reps
30 Pull-ups
Run 800 meters

Post Results to Comments

Thursday, February 19, 2009

Friday 20th Feb 2009


NO 5:30pm or 6:30pm sessions at the box today Friday 20th Feb.

I made a stuf up my flight times etc.

I will make it up to you guys another day.

See you all Saturday

Tuesday, February 17, 2009

Wednesday 18th Feb 2009

No Group Sessions at the Box today instead

For Time:
Castle Hill.

Post start location , route and time to comments

Tuesday 17th Feb 2009

Three rounds for time
Row 500m
21 Burpees
Run 200m

Monday, February 16, 2009

Monday 16 Feb 2009

Seven rounds for time of:
10, Sumo-deadlift high-pull 42kg
10 Ring dips

Post time to comments.

Sunday, February 15, 2009

Sunday 15th Feb

Just a reminder ther are no CrossFit Session @ the Box Wednesday 18th & Thursday 19th Feb
Classes for the coming week 16th-21st are as follows
Monday 6am, 5:30pm 6:30pm
Tuesday 6am
Wednesday Head up Castlehill in your own time, if your game
Thursday REST DAY
Friday 5:30pm
Saturday 7am

Friday, February 13, 2009

Saturday 14th Feb 2009

I hope you all have a "Fran"tastic Valantines Day


Three rounds, 21-15- and 9 reps, for time of:
42kg/30kg Thruster

"Fran, what a girl, she doesn't so much break your heart,as make it explode from your chest"

Post time to comments.

Friday 13th Feb 2009

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Pic thanks to Hyperfit USA

Thursday 12th Feb 2009


Monday, February 09, 2009

Tuesday 10th Feb 2009

As Many Rounds as Possible in 20 Minutes of:

1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Power Clean Men 85kg, Women 42kg

The number of rounds of Cindy stays at 1 throughout....
The Reps for the Power Clean increases by one each round:

Round 1 = 1 Power Clean
Round 2 = 2 Power Cleans
Round 9 = 9 Power Cleans

Post Number of Rounds Completed to Comments

(Thanks to CrossFit Coronado, Via CrossFit Brisbane for the WOD)

Monday 9th Feb

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Saturday, February 07, 2009

Sunday 8th Feb 2009


Watch out for crocodiles again! King tides due over the next few days and more rain,
Stay safe. "The Box" is still dry :)

Sunday 7th Feb 2009

5 rounds for time
400 meter run
15 x Overhead squat 40kg/30kg

Thursday, February 05, 2009

Monday, February 02, 2009

Monday 2nd February 2009


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Sunday, February 01, 2009

Sunday 1st Febuary 2009

AMRAP in 20 minutes
Row 500m
Max Rep Pullups

Post number of pull-ups completed for each round to comments.