WOD - Wednesday, 2nd January, 2013

"Push Press"

3 - 3 - 3 - 3 - 3

Rest, then -

As Many Rounds as Possible in 15 Minutes of -

10 x Toes to Bar
10 x Kettlebell Swings 24/16kg
30 x Double Unders

"Oh dear... 200kg for 3 reps"


WOD - Monday, 31st December, 2012

Take 20 Minutes to find your -

20 Rep Max Back squat

Rest, then -

"Holy Trinity"

For time, 12 - 9 - 6 -

Power Snatch 60/40kg
Overhead Squat 60/40kg
Thruster 60/40kg

WOD - Saturday, 29th December, 2012

Take 25 Minutes to find your -
 
1 Rep Max of Snatch
 
Rest, then -
 
Take 25 Minutes to find your -
 
1 Rep Clean & Jerk
 
 

WOD - Friday, 28th December, 2012

"Chelsea"
 
Every Minute on the minute for 30 Minutes -
 
5 x Pull Ups
10 x Push Ups
15 x Squats
 
When/if you fall behind - as many rounds as possible in time remaining,
 
 

WOD - Thursday, 27th December, 2012

"Karabel"

For time, 10 Rounds of -

3 x Snatch 60/40kg
15 x Wall Ball 10/7kg

"It's messages like this that make getting up every morning an absolute pleasure"


WOD - Monday, 24th December, 2012

"Victoria"

For Time, 5 Rounds of -

10 x Thrusters 42/30kg
14 x Box Jumps 24/20"
12 x Sumo Deadlift High Pull 42/30kg
12 x Burpees
27 x Kettlebell Swings 24/16kg

"Hero Teacher from Sandy Hook Elementary, Newtown, Connecticut"

A teacher for 5 Years
Room 10 - Scene of tragedy
on the 14/12/12
Life cut short at 27



WOD - Saturday, 22nd December, 2012

For 7 Minutes perform an ascending ladder by 3 of -

Wall Ball 10/7kg
Toes to Bar

Rest, then -

Max Plank Hold

Rest then -

Max Squats in 2 Minutes 



WOD - Friday, 21st December, 2012

Hang Power Clean/Power Clean/Squat Clean

1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1

Rest, then -

For Time, 12 - 9 - 6 of -

Deadlift 120/80kg
Pull Up
50m Band Sprint


WOD - Thursday, 20th December, 2012

As Many Rounds as Possible in 8 minutes of -

5 x Push Ups
5 x Burpees

Rest, then -

As Many Rounds as Possible in 18 minutes of -

10 x Kettlebell Swings 32/24kg
20 x Walking Lunge 32/24 (KB Goblet Hold)
30 x Sit Ups


WOD - Wednesday, 19th December, 2012

"Press"

5 - 5 - 5 - 5 - 5

Rest, then -

"Gwen"

Clean & Jerk 15-12- and 9 reps


Touch and go at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. 

Use same load for each set. 

Rest as needed between sets.




WOD - Tuesday, 18th December, 2012

"Bull"

For time, 2 Rounds -

200 x Double Unders
50 x Overhead Squats 60/40kg
50 x Pull Ups
Run 1600m

"55 Minute Cut Off"


WOD - Monday, 17th December, 2012

Take 15 Minutes to find your -

20 Rep Max Back Squat

Rest, then -

For Time, 20 - 15 - 10 of -

Snatch 50/35kg
Box Jump 30/24"
Push Ups 

"Virtuosity"


WOD - Saturday, 15th December, 2012

For time, 21 - 15 - 9 of -

Front Squat 60/40kg
Weighted Sit Ups 20/10kg
Pull Ups

15 minute cut off

Rest, then -

As Many Rounds as Possible in 5 Minutes of -

7 x Toes to Bar
20 x Double Unders

Rest, then -

Tabata Kettlebell Swings 24/16kg


WOD - Thursday, 13th December, 2012

"Three Point Snatch"

1 - 1 - 1 - 1 - 1 - 1 - 1

Rest, then -

Every Minute on the Minute for 15 Minutes for load perform -

1 x Snatch


WOD - Wednesday, 12th December, 2012

"Front Squat" 

2 - 2 - 2 - 2 - 2 - 2 - 2

approx 90 sec rest between sets


Rest, then -

As Many Rounds as Possible in 15 Minutes of -

5 x Chest to Bar Pull Ups
10 x Ring Push Ups
15 x Med Ball Cleans 10/7kg

"Control"




WOD - Tuesday, 11th December, 2012

"Jerk"

3 - 3 - 3 - 3 - 3

Rest, then -

"Grace"

For time -

30 x Clean & Jerk 60/40kg

Rest, then -

For time -

Run 1km

"Grace"


WOD - Monday, 10th December, 2012

"Kelly"

For Time, 5 Rounds of -

Run 400m
30 x Box Jumps
30 x Wall Ball 10/7kg

"Another fun week coming up"


WOD - Saturday, 8th December, 2012

"Bench Press"

2 - 2 - 2 - 2 - 2

Rest, then -

As Many Rounds as Possible in 7 Minutes of -

1 x Burpee

Jump to a spot approx 6" above your reach


WOD - Friday, 7th December, 2012

"Back Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

As Many Rounds as Possible in 12 minutes of -

Run 100m
8 x Back Squat 60/40kg
10 x Push Ups (Hand off Ground)

(The Bear)


WOD - Thursday, 6th December, 2012

For Time -

Run 1km with a Med Ball 10/7kg
35 x Pull Ups
35 Wall Ball 10/7kg
18 x Deadlift 135/80kg
Run 1km with a Med Ball 10/7kg
25 x Pull Ups
25 x Wall Ball Ball 10/7kg
18 x Deadlift 135/80kg

30 Minute cut off





WOD - Wednesday, 5th December, 2012

"Turkish Get Up Practice"

Rest, then -

As Many Rounds as Possible in 15 minutes of -

8 x Turkish Get Ups 24/16kg(Alternating arms)
18 x Kettlebell Swings 24/16kg

"Intro"


WOD - Tuesday, 4th December, 2012

For time -

Run 1600m
150 x Double Unders
50 x Burpees
Run 800m
100 x Double Unders
35 x Burpees
Run 400m
50 x Double Unders
20 x Burpees

Great Song - 'Cherry Pickin'



WOD - Monday, 3rd December, 2012

Every Minute on the Minute for 15 minutes -

1 x Squat Clean

For total load

Rest, then -

For max reps, 8 Rounds of -

20 seconds of Push Press 35/20kg
10 seconds rest
20 seconds walking Lunge
10 seconds rest




WOD - Saturday 1st December, 2012

As many rounds as possible in 20 minutes of -

?m Swim
? x Squat

"Breathe"


Christmas/New Year Opening times

MONDAY, DECEMBER 24th - ALL MORNING SESSIONS as NORMAL
MONDAY, DECEMBER 24th - 3:30 AND 4:30 SESSION ONLY

TUESDAY AND WEDNESDAY - DECEMBER 25th & 26th - CLOSED

THURSDAY AND FRIDAY - DECEMBER 27th & 28th - OPEN GYM 7am to 10am

SATURDAY - DECEMBER 29th - Normal session at 9am

MONDAY - DECEMBER 31ST -  OPEN GYM 7am to 10am

TUESDAY - JANUARY 1st - CLOSED

WEDNESDAY - JANUARY 2nd - - No 5 am session  - All other SESSIONS RETURN TO NORMAL

WOD - Friday, 30th November, 2012

Overhead Squat

5 - 5 - 5 - 5 - 5

Rest, then -

"Diane"

For time, 21-15-9 of -

Deadlift 102/70kg
Handstand Push Up

"Intense"


WOD - Thursday, 28th November, 2012

"Wood"

For time, 5 Rounds of -

Run 400m
10 x Burpee Box Jump 24/20"
10 x Sumo Deadlift High Pull 42/30kg
10 x Thrusters 42/30kg
1 minute rest.

"Leave Nothing"





WOD - Wednesday, 28th November, 2012

For Time -

200 x Squats

10 minute time cap

Rest, then -

"Death By Pull Up"

1 x Pull up 1st minute
2 x Pull Ups 2nd minute
3 x Pull Ups 3rd minute
4 x Pull Ups 4th minute
etc, etc, etc

Stop when you can't keep up with the minute number

Rest, then -

For time -

100 x Push Ups

7 minute time cap

"Stay tight"




WOD - Tuesday, 27th November, 2012

"Push Press"

2 - 2 - 2 - 2 - 2

Rest, then -

"DT"

For time, 5 Rounds for time -

12 x Deadlift 70/47.5kg
9 x Hang Cleans 70/47.5kg
6 x Chest to overhead 70/47.5kg

"Keep Going"




WOD - Monday, 26th November, 2012

As Many Rounds as Possible in 20 minutes of -

25 x Wall Ball 10/7kg
50 x Double Unders
Run 400m

Rest, then -

For Time -

Row 500m


WOD - Saturday, 24th November, 2012

"Gator"

For Time, 8 Rounds of -

5 x Front Squat 85/50kg
26 x Ring Push Ups


WOD - Friday, 23rd November, 2012

For time, complete one of the following -

1. Perform a WOD you have missed over the last two weeks.

2. Practice a skill/lift or movement you would like to work on.

3. A complete hour of rolling out, stretching and meditating (really?)

"Benny" - The "Clark Kent" of CFH


WOD - Thursday, 22nd November, 2012

"Clean"

5 - 3 - 2 - 2 - 2

Rest, then -

For Time, 10 Rounds of -

5 x Overhead Squat 60/40kg
5 x Burpees (Lateral Jump Over the bar)



WOD - Wednesday, 21st November, 2012

Partner WOD -

As Many Rounds as Possible in 30 Minutes of -

6 x Push Ups
9 x Box Jump 24/20"
12 x Kettlebell Swings 24/16kg

While one partner performs the above, the other will run 400m. When the runner returns they will swap   positions. Running } { AMRAP - Athletes must swap immediately. 

"Down, but never beaten"



WOD - Tuesday, 20th November, 2012

"Back Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 5 Rounds of -

35 x Double Unders
Run 200m

"Family Photo"


WOD - Monday, 19th November, 2012

For Time -

Run 400m
21 x Thrusters 42/30kg
Run 800m
21 x Thrusters 42/30kg
Run 400m
50 x Pull Ups

"Joycie"



WOD - Saturday, 17th November, 2012

"Jack"

As Many Rounds as Possible in 20 Minutes of -

10 x Push Press 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"





WOD - Friday, 16th November, 2012

"Hang Snatch"

2 - 2 - 2 - 2 - 2

Work to a 2 rep max

Rest, then -

"Karen"

For Time 

150 x Wall Ball 

"Karen"


WOD - 15th November, 2012

"Press"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time -

50 x Burpees
50 x Pull Ups
150 x Squats
50 x Push Ups
150 x Double Unders

20 Minute Cut off






WOD - Wednesday, 14th November, 2012

As Many Rounds as Possible in 20 minutes of -

20 x Walk Lunge 20/15kg (overhead)
10 x Knees to Elbow
6 x Overhead Squats 60/40kg

"Boofs been taking selfies again"


WOD - Tuesday, 13th November, 2012

Morning Sessions will perform before the inter Affiliate WOD -

"Tempo Deadlift"

3 - 3 - 3 - 3 - 3

Rest, then -

With a 10 minute time cap -

Run 800m
30 x Clean & Jerk 75/50kg

As Many Rounds as Possible in time remaining of -

Rounds of "Cindy"

5 x Pull Ups
10 x Push Ups
15 x Squats





WOD - Monday, 12th November, 2012

"Clean and Jerk"

1 - 1 - 1 - 1 - 1

Rest, then -

As many rounds as Possible in 12 minutes of -

20 x Box Jump 24/20"
20 x Wall Ball 10/7kg



WOD - Saturday, 10th November, 2012

Take 20 minute to find your 2 Rep Max for -

 Overhead Squat

Rest, then -

"Tabata Mix Up"

Med Ball Cleans
Push Ups
Kettlebell Swings 24/16kg





WOD - Friday, 9th November, 2012

"Thruster"

1 - 1 - 1 - 1 - 1

Rest, then - Pair up and do -

"FRAN"

For time, 21 -15 - 9 of -

Thruster 42/30kg
Pull Ups

"Hang tough boys, you'll be home soon"


WOD - Thursday, 8th November, 2012

As Many Rounds as Possible in 22 Minutes of -

30 x Double Unders
20 x Slam Ball 9kg
Run 200m

"Down... But, never, ever Beaten"


WOD - Wednesday,7th November, 2012

"Bench Press"

3 - 3 - 3 - 3 - 3

Rest, then -

As Many Rounds as Possible in 15 Minutes of -

10 x Push Ups
10 x Toes to Bar
10 x Push Press 50/35kg

"Go Fast"


WOD - Monday, 5th November, 2012

"Swinging Michael"

For Time, 3 Rounds of -

Run 800m
50 x Kettlebell Swings 32/24kg
50 x Sit Ups 

"Ready"


WOD - Saturday, 3rd November, 2012

For 20 minutes -

Practice a skill or lift.

i.e. handstand walk, kipping/butterfly/unassisted pull up.

Rest, then -

"Helen"

For time, 3 Rounds of -

Run 400m
21 x Kettlebell Swings 24/16kg
12 x Pull Ups

"Rich"


WOD - Friday, November 2nd, 2012

As Many Rounds as Possible in 20 minutes of -

5 x Hang Power Snatch 40/30kg
7 x Overhead Squat 40/30kg
9 x Burpees (head touch)
12 x Taters 24/16kg

"Taters"


WOD - Thursday, 1st November, 2012

A) With a 15 minute time cap you must complete -

Run 1600m

Immediately on return use the remaining time to find your

Power Clean 2 RM

Rest, then -

B) With a 15 minute time cap you must complete -

Run 1600m

Immediately on return use the remaining time to find your -

Front Squat 2RM

"Yep"




WOD - Wednesday, 31st October, 2012

"Nutts"

For time -

10 x Handstand Push Ups
15 x Deadlift 120/75kg
25 x Box Jump 30/24"
50 x Pull Ups
100 x Wall Ball 10/7kg
200 x Double Unders
Run 400m with a 20/10kg Plate 

"Nutts"


WOD - Tuesday, 30th October, 2012

"Jerk"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 5 Rds of -

5 x Jerk @ 90% of your 5RM
10 x Burpees


WOD - Monday, 29th October, 2012

"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time, 30 - 20 - 10 of -

Double Unders x 2 (60 - 40 - 20)
Thruster 50kg
Run 200m

"Goin' Deep"


WOD - Saturday, 27th October, 2012

"Lynne"

For Reps, 5 Rounds of -

Max Reps Bench Press @ Body Weight
Max Pull Ups


WOD - Friday, 26th October, 2012

For Time -

Run 800m
20 x Power Snatch 50/35kg
20 x Squat Cleans 50/35kg
100 x Sit Ups
20 x Squat Cleans 50/35kg
20 x Power Snatch 50/35kg
Run 800m

"Perception is reality"


WOD - Thursday, 24th October, 2012


Clean & Jerk

2 - 2 - 2 - 2 - 2

Rest, then -

Death By - 

Clean and Jerk 60/40kg


WOD - Wednesday, 24th October, 2012

"Whitten"

For Time, 5 Rounds of -

22 x Kettlebell Swings 32/24kg
22 x Box Jumps 24/20"
Run 400m
22 x Burpees
22 x Wall Ball 10/7kg

"Whitten"


WOD - Tuesday, 23rd October, 2012

For Time -

15 x Deadlift 110/75kg
50 x Pull Ups
12 x Deadlift 110/75kg
40 x Pull Ups
9 x Deadlift 110/75kg
30 Pull Ups
6 x Deadlift 110/75kg
20 x Pull Ups
3 x Deadlift 110/75kg
10 x Pull Ups

"Our Party is coming"!



WOD - Monday, 21st October, 2012

"Front Squat"

3 - 3 - 3 - 3 - 3 

Rest, then -

"Tabata"

Front Squat 40/30kg
Push Press 40/30kg
Walk Lunge

"Family"




WOD - Saturday, 20th October, 2012

For Time -

Run 5km


WOD - Friday, 19th October, 2012

"Overhead Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

In 10 minutes perform -

100 x Burpees
Max reps of - Snatch 60/40kg

Your score will be the number of Snatches Completed.

What does everyone think of these?


WOD - Thursday, 18th October, 2012

For Time, 3 Rounds of -

Run 100m
50 x Sit Ups
Run 100m
50 x Squats
Run 100m
50 x Push Ups (HOG)


Have you ever worked so hard you've come out of your shoes?



WOD - Wednesday, 16th October, 2012

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Jerk  100/65kg
To complete this workout as Rx, you must complete all 20 reps at 100/65kg.
 If you cannot do 100/65kg for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Rest, then -

Each for time -

3 x 800m Run 

Rest 3 minutes between each effort.

"Who's coming with us?"

WOD - Tuesday, 16th October, 2012

"Nate"

As Many Rounds as Possible in 20 minutes of -

2 x Muscle Ups
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg


WOD - Monday, 15th October, 2012

"CrossFit Total"

You have attempts to achieve your max -

Back Squat
Press
Deadlift

"PB time"


WOD - Saturday, 13th October, 2012

"Gymnastics Workshop"

9am - 11am

Cost $10 - BBQ and Beer provided afterwards

"Learn from the best"