Thursday, January 29, 2015

Friday 30th January 2015


“Manion “
Seven Rounds for time:
Run 400m
29 Back Squats 61/42.5kg

Wednesday, January 28, 2015

Thursday 29th January 2014

Bench Press

10 Rounds
30 Sec Handstands
30 Sec Isometric Squats

Saturday 31st January 2015

Last Saturday of the Month means it's Beach WOD time

We will be working with KB so if you have one BYO

Tuesday, January 27, 2015

Wednesday 28th January 2014

Shoulder Press


2010 Event 3
7min AMRAP
7 Deadlifts
Sprint 20m
14 One legged Squats
21 Double unders
Sprint 20m

Monday, January 26, 2015

Tuesday 27th January 2014

Workout 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65kg/45min
10 Toes to bar
15 Wall balls (20lbs/14lbs)

Sunday, January 25, 2015

Monday 26th January 2015

Run 5km for time

Just a reminder Mondays WOD is the 5km Australia Day Fun Run/Walk

Registrations begin at 6.00am on the day of the event at Kennedy Regiment Plaza. (19 on the Jezzine Barrracks map)

You can download an entry form to avoid the rush on the day. (Via the link below)

The Run/Walk starts at 7.00am.

The entry fee is a gold coin donation with all proceeds going to the charity Soldier On.

There will be Open Box between 4:30-6pm

Sunday 25th January 2015

Rest Day

Saturday 24th Janaury 2015

Rows 300

Ground to overhead

Row 300m

Thursday, January 22, 2015

Wednesday, January 21, 2015

Thursday 22nd January 2015

Strength Bench Press

Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55kg/40kg
10 Muscle-ups

Tuesday, January 20, 2015

Wednesday 21st January 2015

2 rounds

10 min
20 Cal Row
20 KB Swings 24/16kg
20 Wall Ball Shots, 20/14lbs
20 Burpees
rest 5 min

Monday, January 19, 2015

Tuesday, January 13, 2015

Wednesday 14th January 2015

AMRAP in 25 min
Row 500m
2 rope climbs
15 KB swings 32/24kg
15 DB Thrusters 15/10kg
15 Burpess
Post rounds completed to comments.

Monday, January 12, 2015

Tuesday 13th January 2015

Strength Back Squats, Week 2

" 11.2"

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts 70kg/45kg
12 Push-ups
15 Box jumps (24"/20”

Sunday, January 11, 2015

Monday 12th January 2015

Strength Week 2
Shoulder press

Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Rest 1 minute
Run 100 meters

Sunday 11th january 2015


Saturday 10th January 2015

Team Workout
25 Goblet Squats (each)
Run 200m linked
25 Situps (each)
Run 200m linked
25 Weighted Lunge steps , each leg
Run 200m Linked
25 Pullups each ( only one person works at a time)
Run 200m Linked

Thursday, January 08, 2015

Friday 9th January 2014

Strength Deadlift

"Friday Date Night"

20 Min AMRAP
5 Pullups
10 Pushup
15 Squats

Wednesday, January 07, 2015

Thursday 8th January 2015

Snatch Pull Downs
4 sec 5RM

Shoulder Press

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35kg/25kg)

Tuesday, January 06, 2015

Wednesday 7th Janauary 2015

Clean Pull Down 4sec; 5RM

4 rounds
In 60 seconds
12 Thrusters followed by Max
C2B Pullups then
4 min to sprint 100m then rest in what time is left

Monday, January 05, 2015

Tuesday 6th January 2015

Bench Press

AMRAP in 12min
Run 200m
10 Burpess
1 muscle up or 1 rope climb

If you don't have a muscle up yet, make sure you bring your shin protection

Monday 5th January 2015

Bench Press

4 rounds
AMRAP in 60 seconds
Wallball Shots 20lb/14lb
Rest 4 min between rounds

Score each rounds separately

Sunday 4th january 2015


Thursday, January 01, 2015

First Free Come Try Workout of the Year

Our First Come Try Workout of the year
Saturday 3rd January, 7:30am

Come Try CrossFit for Free

Click on the photo to the right to register for your class

Friday 2nd January 2015

Friday is "Date Night"

Thrusters 42.5/30kg