Tuesday, January 31, 2017

Monday, January 30, 2017

Tuesday 31st January 2017

3 rounds for time of:
Run 800 meters
25 overhead squats, 35/ 25kg
25 sumo deadlift high pulls,35/ 25kg

Post time to comments.

Sunday, January 29, 2017

Monday 30th January 2017

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

Post time to comments.

Thursday, January 26, 2017

Friday 27th Janury 2017


10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Wednesday, January 25, 2017

Thursday 26th January 2017

Box closed due to Public holiday, instead make your way to Jazzine for the Australia Day fun run

Registrations begin at 6.00am on the day of the event near Brigadier North Park lower. (5 on the Jezzine Barracks Map)

Entry forms will be available on the day at the start, or why not download and print an entry form now to avoid the rush and congestion on the morning of the fun run.

The Run/Walk starts at 7.00am.

The entry fee is a gold coin donation with all proceeds going to the charity "Hounds 4 Healing".

Full details here

Tuesday, January 24, 2017

Wednesday 25th Janury 2017

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 25/17.5kg dumbbell on the lunges.

Monday, January 23, 2017

Tuesday 24th January 2017

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

Post rounds completed to comments.

Sunday, January 22, 2017

Saturday, January 21, 2017

Sunday 22nd January 2017

Rest Day.
Come visit us at the Get Active Expo, we will be in the active zone on the far wall

Thursday, January 19, 2017

Friday 20th January 2017

Whole Life Challenge WOD #2

11min AMRAP
800m run or 1000m row
75 Squats
50 Situps
25 Pushups
AMRAP of Burpees in time left

Score = Total rep achieved
Run and row are bout equal to 80 reps

Wednesday, January 18, 2017

Monday, January 16, 2017

Tuesday 17th January 2017

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Sunday, January 15, 2017

Monday 16th January 2017

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Post time to comments.

Thursday, January 12, 2017

Friday 13th January 2017

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Post time and load to comments.

Wednesday, January 11, 2017

Monday, January 09, 2017

Tuesday 10th January 2017

12 rounds for time of:
10 dumbbell hang squat cleans, 15/10kg
6 handstand push-ups

Sunday, January 08, 2017

Monday 9th January 2017

3 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions

Post time to comments.

Sunday 8th Janury 2017

Rest Day

Saturday 7th January 2017

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 35/25kg (reps)
Box jumps, 20-inch box (reps)
Push presses, 35/25kg. (reps)
Row (calories)

Friday 6th January 2017

For time:
15 burpees, jumping over the barbell
5 clean and jerks, 100/70kg
12 burpees, jumping over the barbell
4 clean and jerks, 100/70kg
9 burpees, jumping over the barbell
3 clean and jerks, 100/70kg

Thursday 5th January 2017

Dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

Wednesdday 4th January 2017

On a 25-minute clock,
Run 2.4km
Then perform as many rounds as possible of:
11 C2B pull-ups
7 hang squat cleans, 60/42.5kg
7 push presses, 60/42.5kg

Tuesday 3rd January 2017

For Time:
Row 5000m

Sunday, January 01, 2017

Monday 2nd January 2017

For time:
10 thrusters, 61/42.5kg
50 double-unders
8 thrusters, 61/42.5kg
40 double-unders
6 thrusters , 61/42.5kg
30 double-unders
4 thrusters, 61/42.5kg
20 double-unders
2 thrusters, 61/42.5kg
10 double-unders

Post time to comments.

Sunday1st January 2017

Rest Day

Saturday 30th December 2016