Friday 24 March 2017


Happy Birthday Lai U!

20 minutes to find 5 RM Hang Power Snatch


For time:

Run 1,000 m

25 Push-ups

50 Sit-ups

25 Push-ups

30 Hang Power Snatch 52.5 kg (35 kg)

Post load and time to comments.



Post . . .


The greatest barrier to success is the fear of failure.

Sven Goran Eriksson

Thursday 23 March 2017


Happy Birthday Ben N!

10 rounds for time of:

5 Strict Pull-ups

8 Burpees

9 Push Jerks 40 kg (30 kg)

22 Double Unders

Post time to comments.



Our lunchtime Cochlear session at work . . . #neighbours 


Practice does not make perfect.  Only perfect practice makes perfect.

Vince Lombardi

Wednesday 22 March 2017


20 minutes to find 3 RM Thruster


For time:

12 Thrusters 60 kg (42.5 kg)

60 Sit-ups

10 Thrusters 60 kg (42.5 kg)

50 Sit-ups

8 Thrusters 60 kg (42.5 kg)

40 Push-ups

6 Thrusters 60 kg (42.5 kg)

30 Push-ups

4 Thrusters 60 kg (42.5 kg)

20 Double Unders

2 Thrusters 60 kg (42.5 kg)

10 Double Unders

Post load and time to comments.



Thanks Chobani . . .


The average is the borderline that keeps mere men in their place.  Those who step over the line are heroes by the very act.  Go.

Henry Rollins

Tuesday 21 March 2017


Happy Birthday Kyla S!

Complete as many repetitions as possible in 8 minutes of:

Shoulder to Overhead 52.5 kg (35 kg)

Each time you break, perform 40 Double Unders.


Complete as many repetitions as possible in 8 minutes of:

Hang Power Clean 80 kg (60 kg)

Each time you break, perform 6 Burpees.

Post repetitions of shoulder to overhead and hang power clean to comments.

Compare to Thursday 31 March 2016



Kirrily A #intheopen . . .

Photo: Hold Strong


Accept the challenges so that you can feel the exhilaration of victory.

General George S. Patton, Jr.

Monday 20 March 2017


Happy Birthday David L!

2017 Reebok CrossFit Games Open

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlifts 102 kg (70 kg)

55 Wall Ball Shots 9 kg to 10 ft (6 kg to 9 ft)

55 Calorie Row

55 Handstand Push-ups

Post reps to comments.



Handstand Push-ups . . .


Do a little more each day than you think you possibly can.

Lowell Thomas

Saturday 18 March 2017


52 Pick Up

Shuffle a deck of playing cards. Turn over the first card in the deck. For numbered cards (2 to 10), the number on the card determines the number of repetitions to be completed and the suit of the card determines the movement. For face cards (Jack, Queen, King) and Aces, complete the movement/exercise and repetitions/distance which relates to that card. Once you have completed a card, turn over the next card. Complete all 52 cards in the fastest time possible. Movements to be determined on a class by class basis.



Repost @mattyesp - Bring on the ring dips @crossfitresolve #fitboy#fitmen #fitgay #crossfit #train #gainz #balance


The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavour.

Vince Lombardi

Friday 17 March 2017


Happy Birthday Amanda M!

For maximum repetitions:

Hip Extension

Alternating Pistols

Hollow Rock

Calorie Row

One-armed Dumbbell Snatch 20 kg (15 kg)

First round: 2 minutes per station then rest 2 minutes

Second round: 90 seconds per station then rest 90 seconds

Third round: 1 minute per station


Post total repetitions for each round to comments.


Photo 16-3-17  6 53 52 pm

Friends with benefits . . .


What saves a man is to take a step.  Then another step.

Antoine de Saint-ExupĂ©ry 

Thursday 16 March 2017


Four rounds for time of:

15 Ring Dips

30 V Ups

Run 400 m

Post time to comments.



Bros . . .


The barriers are not erected which can say to aspiring talents and industry, "Thus far and no farther."

Ludwig van Beethoven

Wednesday 15 March 2017


20 minutes to find 3 RM Back Squat


As many rounds as possible in 12 minutes of:

35 Double Unders

7 Burpees

5 Knees to Elbows

Post load and rounds to comments.



Tyson K #intheopen . . .


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

Pyotr Tchaikovsky

Tuesday 14 March 2017


As many rounds as possible in 7 minutes of:

10 Power Cleans 60 kg

20 Push-ups


"Midline Madness V3.0"

For quality, using tabata clock with 2 minutes per station:

Candle Stick Pulses

Hollow Rock

Evil Knees

Russian Twist 10 kg Plate

Post rounds to comments.



Briefing . . .


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

Bertrand Russell