Saturday 24 June 2017

Every 2min for 16min

1 Power Clean
1 Hang Squat Clean
4 Front Rack alternating lunges (2 per leg)
4 Push Jerks


In teams of 2-3

4min per station

Max Cal Airdyne
Max Burpees
Max Cal Row
Max Double unders


Calm before the storm...

Don't ask for a light load, but rather ask for a strong back.


Friday 23 June 2017

Nasty Girls

3 Rounds for time

50 Air Squats
10 Hang Power Cleans 60kg/40kg
7 Muscle Ups



It is a rough road that leads to the heights of greatness.


Thursday 22 June 2017

Happy Birthday Neil H

10 - 1min Rounds of

3 Thrusters 85kg/60kg
20 Double Unders
Max reps pullups

Rest 2min between rounds

Post total number of pullups for each round


Bodies in motion...

Self-respect is the root of discipline: The sense of dignity grows with the ability to say no to oneself.

Abraham Joshua Heschel

Wednesday 21 June 2017

A) Snatch Pulls

B) Power Snatch

C) Snatch

75 Power Snatch 35kg/25kg

at the top of each min perform 5 burpees

10min Cutoff



Man needs, for his happiness, not only the enjoyment of this or that, but hope and enterprise and change.

Bertrand Russell


Tuesday 20 June 2017

7 min AMRAP

10 Power Cleans 70kg
20 Pushups


Midline Madness 3.0

Candlestick Pulse
Hollow Rock
Evil Knees
Russian Twist 10kg plate

Team work

Team work

Inspiration is a guest that does not willingly visit the lazy.

Pyotr Tchaikovsky

Monday 19 June 2017


Clean 60kg/40kg
Ring Dips

Tabata Sit Up's
Rest in Hollow body position


Excited to be writing my next chapter...

There are far to many people with a fifth place understanding of a thing, focusing

on the faults of those atop  the podium.

Instead of trying to overcome the reasons why fourth-place, is still kicking their ass.

Derek Woodske


Saturday 17 June 2017


"Murph" (with prescribed partition)

For time:

Run 1,600 m

20 rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

Run 1,600 m

Post time to comments.



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Medal of Honour Citation

Friday 16 June 2017


20 minutes to find 5 RM Overhead Squat


As many rounds as possible in 15 minutes of:

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

Post load and rounds to comments.


Photo 15-6-17  5 27 05 pm

Thursday 15 June 2017


Three rounds for time of:

Run 400 m

30 GHD Sit-ups

15 Deadlifts 115 kg

Post time to comments.


Photo 14-6-17  7 24 32 pm

How do Hold Strong wrist wraps make you feel?
Repost @themunrofactor When your samurai wrist wraps make you feel like Wonder Woman on a 2-show day! #crossfit #wristwraps from @crossfitresolve #wonderwoman feeling #powerful it might be a comedy but it requires #strength to get through #noisesoff !! @atqpac @qld_theatre hopefully I can still lift my arms in the air after all those thrusters. 😳✨💥


The only thing that is constant is change.


Wednesday 14 June 2017


Five rounds for time of:

15 Thrusters 42.5 kg

15 Bar-facing Burpees

Post time to comments.



A light in the darkness . . .


Unless you try to do something beyond what you have already mastered, you will never grow.

Ralph Waldo Emerson