Tuesday 15 05 2012

Sessions 6am, 5pm, 6pm and 7pm

Work on

Turkish Get ups

4 rounds for time

400m Run
5 Ring Dips
10 Handstand Push-ups
15 Chest to Bar Pull-Ups
20 Box Jumps
25m Lunges 20kg (15kg)

25min Time cut off

Post time to comments.

By |May 15th, 2012|WOD| Comments

Monday 14 05 2012

Sessions 7am, 8am, 12pm, 5pm, 6pm and 7pm

Push Jerk to 5- 5- 5 -5

AMRAP in 15 minutes of:
10 Kettlebell Swings 32kg (24kg)
20 Wall Ball  20lb (14lb)
30 Double-unders

Post Load and rounds to comments.

By |May 14th, 2012|WOD| Comments

Sunday 13 05 2012

Really awesome effort this week everyone, hope your all having a good weekend.

Happy mother’s day to all the wonderful mums!! Hope you have a great day!!

Due to the CrossFit Regionals been held next weekend, there will be a couple of time table changes.
I will be in Wollongong Judging, therefore Friday 18th there will be no classes. Classes […]

By |May 13th, 2012|WOD| Comments

Saturday 12 05 2012

8am – Weightlifting


Power SnatchSnatch balanceFront squats plus more…9am –  WOD

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans, 60kg (40kg)
6 Push-ups
9 Squats

Rest 1 minute Repeat for a total of 5 cycles.

Post total rounds completed to comments.
Correcting Issues With The Burgener Warm-up”

By |May 12th, 2012|WOD| Comments

Friday 11 05 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

Finding your 1RM


50-40-30-20-10 Double-UndersAbmat Sit-ups Post time and load to comments.  

By |May 11th, 2012|WOD| Comments

Thursday 10 05 2012

Sessions 6am, 5pm, 6pm and 7pm

Bent Over Row 8- 8 -8 -8

4 rounds for time

10 Pull-Ups
20 Plate pass through 20kg (10kg)
25 Kettlebell Swings 24kg (16kg)
10 Overhead Squats
25 Ring dips
5m Bear Crawl

Post time to comments.

By |May 10th, 2012|WOD| Comments

Wednesday 09 05 2012

Sessions 7am, 8am, 12pm,  6pm and 7:30pm

Snatch 5- 5- 5

Snatch Pulls 5- 5- 5

3 rounds for a time of

30 Thrusters 40kg (30kg)
24 Box Jumps 24″ (20″)
40 Double Unders

Post Load and Time to comments.


By |May 9th, 2012|WOD| Comments

Tuesday 08 05 2012

Sessions 6am, 5pm, 6pm and 7pm

Muscle Up’s OR Kipping Pull-up’s

4 Rounds for time
5 Deadlift 130kg (80kg)
10 Handstand Push-Ups
15 Toes to Bar
20 Double Under’s

Farmers Walk or sled Push

Post Load and Rounds to comments.
Killing the Fat Man: Episode 7

By |May 8th, 2012|WOD| Comments

Monday 07 05 2012

Sessions 7am, 8am, 12pm, 5pm, 6pm and 7pm

Back Squat

3 Rounds

4min AMRAP

3  Clean and Jerks
6  Push ups
9  KB Swings 24kg (16kg)
Rest 1 min

Then Run 800 meters

7 min AMRAP of:

5 Wallball
5 Burpee box jumps  24″  (20″)
5 Chest to bar

Post Load and rounds to comments.
“Pull-up Mechanics”

By |May 7th, 2012|WOD| Comments

Sunday 06 05 2012

Enjoy the day!

Video 1,000 AIR SQUATS

Chris Clyde of CrossFit Riverfront is attending the Mid Atlantic as a spectator with a goal to meet 100 new people. For every new person he meets, he’ll complete 10 squats with them.

By |May 6th, 2012|WOD| Comments