Friday 27 April 2018

20min 5RM Front Squat

Power Elizabeth


Power Clean 75kg/52.5kg
Ring Dip

P3120766Michael H ... #legit

The successful implementation of scaling demands a simple recognition: there are an infinite number of weights that can be loaded on a barbell, and every one must be removed from ego and firmly affixed to power. When this mental shift occurs, we’ll get more powerful athletes, guaranteed.
Jon Gilson

Thursday 26 April 2018

In pairs


Cal Bike / Rower
One Arm Alternating DB Snatch 20kg/15kg
One Arm Overhead Alternating Walking Lunges 20kg/15kg

AmandaGrab a buddy day ... #partnerwod

Success depends on how much you are willing to sacrifice, how much you are willing to alter your everyday life for a particular goal.
Bela Karolyi

Wednesday 25 April 2018

Anzac Day Hero Wod  - Reminder that there are only two classes today due to the public holiday 7am and 8am

For time:
800-meter single-arm barbell farmers carry, 20kg/15kg
31 toes-to-bars
31 push-ups
31 front squats, 40kg/30kg
400-meter single-arm barbell farmers carry, 40kg/30kg
31 toes-to-bars
31 push-ups
31 hang power cleans, 60kg/40kg.
200-meter single-arm barbell farmers carry, 60kg/40kg

Post time to comments.

HERO-Luke-TamateaCpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Tuesday 24 April 2018

20min 3RM Thruster (floor)

12 Thrusters 60kg/42.5kg
60 Situps
10 Thrusters
50 Situps
8 Thrusters
40 Push Ups
6 Thrusters
30 Push ups
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

P3120826Leigh #savedit

Movement is a medicine for creating change in a person's physical, emotional, and mental states.
Carol Welch

Monday 23 April 2018

On the Minute x 18
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 7 reps of *

Min 3 Press
Min 6 Press
Min 9 Push Press
Min 12 Push Press
Min 15 Push Jerk
Min 18 Push Jerk

Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

F2bef3a255044fda81f84341e1eaa464A little something for everyone

A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes.
Hugh Downs

Saturday 21 April 2018

Row 500m
30 Toes to Bar
75 Double Unders
Run 400m
30 Toes to Bar
75 Double Unders

Rest 2min

3 Rounds

21 Medball Cleans 10kg
7 Snatches (Squat / Power) 65kg/45kg

P3161220All of the weights ... #intheopen

Defeat is not the worst of failures. Not to have tried is the true failure.
George Edward Woodberry

Friday 20 April 2018

4 rounds for time of:
15 ring dips
30 V Ups 
Run 400 meters

P3161185Rossella G ... Can't tell if its a nervous start or happy that she's finished 

Success will never be a big step in the future, success is a small step taken just now.
Jonatan Martensson

Thursday 19 April 2018

Every 3 minutes, for 18 minutes, rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents
(If you have a rope climb, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – 15 DB Pause (bottom) Front Squats 25kg/20kg

In Pairs - 2 Sets, for max reps/calories of:
4 Minutes of Assault Bike / Rower (for Max Calories)
3 Minutes of Burpee Box Jump or Step-Overs
2 Minute of Strict Supinated-Grip Pull-Ups

Rest 3 minutes

P3161073Josh B ... #visualize #calmbeforethestorm

If you can find a path with no obstacles, it probably doesn't lead anywhere.
Frank A. Clark

Wednesday 18 April 2018

15min AMRAP

20 Chest to Bar pullups (15 Bar muscle ups)
25 Burpee Box Jump 24"/20"
45 Weighted GHD situps 6kg/4kg
55 KB Swings 24kg/16kg
65 KB Lunges can be held in any position 24kg/16kg (stationary)

P3161126Tom L & Tom T 

I won't make excuses when I fall short. I will make corrections.
Mark Twight

Tuesday 17 April 2018

In pairs - 5 rounds for time of:

25 Wallballs 10kg/7kg
30 pull-ups
Post time to comments.


Solo option 23min Cutoff

James Hobart 11.15 rxd

CF HQ 2017

Compare 03 July 2017

P3120781Roberto R #anothercoolshot

More isn't always better, it's just more.
Mike Gray