Friday, April 30, 2010

Tuesday 4th May 2010

21-15-9 reps for time of:
Squat snatch 42.5/30kg
Chest to bar pull-ups

Monday 3rd May 2010

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Wednesday, April 28, 2010

Sunday 2nd May


Social Sunday @ The Strand

Saturday 1st May 2010

Select from

Back Squat, 1 rep
Press, 1 rep
Deadlift, 1rep
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

OPEN BOX TODAY from 3:30pm your welcome to come and practice skills or do
Pre games WOD’s from CFX

Friday 30th April 2010

5km "Esco Style"
13 Burpees,run 400m,
12 Burpees run 400m,
11 Burpees, run 400m
continue reducing by 1 burppee for each 400m
until you get to
1 Burpee run 400m.

Todays WOD thanks to CrossFit Harlem

Thursday 29th April 2010

Front squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday, April 27, 2010

Wednesday 28th April 2010

For time:
50 Wall ball shots, 20/14lb ball
10 Muscle-ups
40 Wall ball shots, 20/14lb ball
8 Muscle-ups
30 Wall ball shots, 20/14lb ball
6 Muscle-ups
20 Wall ball shots, 20/14b ball
4 Muscle-ups
10 Wall ball shots, 20/14lb ball
2 Muscle-ups

Saturday, April 24, 2010

Tuesday 27th April 2010


Five rounds for time of:
50 Double unders
35 Knees to elbows
20m Overhead walk, 85/60kg

Monday 26th April 2010

Three rounds for time of:
15 Hang power cleans, 60/42.5kg
15 Burpees

Post time to comments.

Sunday 25th April 2010


They shall grow not old as we that are left grow old
Age shall not weary them , nor the years condemn
At the going down of the sun and in the morning
We will remember them

Lest we forget

Thursday, April 22, 2010

Friday 23rd April 2010

Fridays 6am session @ Castle Hill
10 x 80m hill sprints.
Each sprint start every second minute, your rest is the time left in each 2 minute period.

5:30pm session @ The Box
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Post load and time to comments.

Wednesday, April 21, 2010

Thursday 22nd April 2010

Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

Monday, April 19, 2010

Wednesday 21st April 2010

3 rounds for time of:
Walking lunge, 30m
50 Squats
25 Back extensions

Post time to comments.

Tuesday 20th April 2010

Complete as many rounds in 12 minutes as you can of:
3 dumbbell Weighted pull-up,20/15kg
Sprint 50 meters
3 Ring handstand push-ups

Post rounds and fractions of rounds completed to comments.

scaling option thanks to Brand X can be found in comments

Sunday, April 18, 2010

Saturday, April 17, 2010

Friday, April 16, 2010

Saturday 17th April 2010

Old school park session
Meet at The Box BEFORE 7am, then grab yourself a medicine ball and head to the park at the end of the street to have some fun.

Good luck Mick B. Who is competing in the Dirt & Dust triatholan today in Julia Creek

Thursday, April 15, 2010

Friday 16th April 2010


Complete as many rounds in 30 minutes as you can of:
5 Deadlift,125kg/87.5kg
13 Push-ups
9 Box jumps, 24 inch box

Wednesday, April 14, 2010

Thursday 15th April 2010

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 lb ball
50 Burpees
50 Double unders

Monday, April 12, 2010

Wednesday 14th April 2010

Working rope climb technique today before our WOD so remember either your long pants/long socks or both

Snatch balance 1-1-1-1-1-1-1

Sunday, April 11, 2010

Tuesday 13th April 2010


Five rounds for time of:
15 Dumbbells split clean, 17.5kg/12.5kg
21 Pull-ups

In memory of Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan

Post time to comments.

Saturday, April 10, 2010

Monday 12th April 2010

Five rounds for time of:
20 Back Squat 60/42.5 kg
18m Handstand walk

post time and loads to comments

Sunday 11th April

Rest Day

The Box will be open today 5:30 if people want to do a "catch up" WOD if you took extra rest days over Easter.

Friday, April 09, 2010

Thursday, April 08, 2010

Friday 9th April 2010


Five rounds for time of:
12 Deadlift, 70/50kg
9 Hang power clean, 70/50kg
6 Push jerk, 70/50kg

Wednesday, April 07, 2010

Sunday, April 04, 2010


For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Tuesday 6th April 2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Monday 5th April 2010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Saturday, April 03, 2010

Sunday 4th April 2010



Some words of wisdom from SHARIFIT "If the Easter Bunny brought you any treats and you over indulged, take advantage of the public holiday on Monday and start working it off. One Sunday of Chocolate and Buns doesn't have to equate to a week of over indulgence. Get back on the wagon and get out, be active and burn it off! :-)"

Friday, April 02, 2010


Friday 2nd April NO HILL WOD/ BOX CLOSED
Saturday 3rd April BOX OPEN Class @ 8am
Sunday 4th BOX CLOSED
Monday 5th CLASSES BACK TO NORMAL 9:30am & 5:30pm

Our friends at CrossFit Gold coast are having an open day and WOD challenge next Month, direct flights to the Gold Coast are cheap at the moment and we can get billeted for accomidation, so if anyone want to go let Fiona know. It should be a awesome day.

Date: 17 April, 2010
Cost: $35 (includes T-Shirt)