Thursday 25 February 2021

CrossFit Open 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men's Dumbbell : 22.5kg
Ladies Dumbbell : 15kg

152666253_2857652424555938_524074866307141982_nBen P is ready for The Opens ... #areyouready

The past is over . . . forget it.  The future holds hope . . . reach for it.

Charles R. Swindoll

Wednesday 24 February 2021

Back Squats


Max Burpee Box Jumps 24"/20"

151325793_2905109299725483_8725336075204191817_nStill remember like it was yesterday when this little guy came down with his mum to join CrossFit ...

Congratulations Coach Kyle ... All your hard work is paying off, State Champion now on to Nationals in 6 weeks time.

[L]ife always asks for excellence . . . It asks us to give our best, to be attentive, to awake to the everyday miracle that is every day . . .

Adam Frank

Tuesday 23 February 2021

0:00 - 10:00
5 Rounds
30 Double Unders (50 Single Skips)
10 DB Strict Press

5 Rounds
30 Double Unders (50 Single Skips)
10 DB Push Press

5 Rounds
30 Double Unders (50 Single Skips)
10 DB Push Jerks

Men's Dumbbell : 22.5kg
Ladies Dumbbell : 15kg

153107788_285908909552541_7141030469027458321_nEmma & Kirrily ... Resolves new Bike Club

Never forget that life can only be nobly inspired and rightly lived if you take it bravely and gallantly, as a splendid adventure in which you are setting out into an unknown country, to meet many a joy, to find many a comrade, to win and lose many a battle.

Mary W. Stewart


Monday 22 February 2021

15min to warm up or find your Pistol Progression.

14min AMRAP
15 Hang power Cleans 60kg/40kg
15 Handstand Pushups
30 Pistols

Wod Courtesy of Samantha Briggs

152879109_169921774735060_8217347142335604627_nSecond rounds are the worst!

The habit of persistence is the habit of victory . . .

Herbet Kaufman

Saturday 20 February 2021

In Pairs -

2 Rounds
21 Dumbbell Thrusters 22.5kg15kg
Run 200m
21 Burpee Box Jumps 24"/20"
Run 200m
15 Dumbbell Thrusters 22.5kg/15kg
Run 200m
15 Burpee Box Jumps 24"/20"
Run 200m
9 Dumbbell Thrusters 22.5kg/15kg
Run 200m
9 Burpee Box Jumps 24"/20"
Run 200m

151570346_463492494806110_8095895754217336998_nToo good not to share ... #truth

He has developed the inner strength, the hunger, a little meanness, which you have to have in order to be great.

Paul Silas

Friday 19 February 2021

3 Rounds for Time
Run 400m
12 Clean and Jerks 60kg/40kg
2 Rope Climbs

CF Linchpin

150116382_170401621556433_7985472351664626830_nThe "Just right" amount of scaling ... #goldilocks 

Fancy gyms can be seductive, but once you get past the modern couches and fresh flowers and the water with lemon slices, you're basically paying for a boutique hotel with B.O.

Jason Gay


Thursday 18 February 2021

CF Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-balls 9kg/6kg
30 cleans, 60kg/40kg
20 Ring muscle-ups

P2265438 2Emma A is in The Open ... Are you?

As you go along your road in life, you will, if you aim high enough, also meet resistance . . . but not matter how tough the opposition may seem, have courage still - and persevere.

Madeleine Albright



Wednesday 17 February 2021



5min AMRAP

50 Double unders (75 Single Skips)
10 Wallballs 10kg/7kg

120642493_345243013256860_1631709528199819160_nAlec M ... Mid flight

My great concern is not whether you have failed, but whether you are content with your failure.

Abraham Lincoln

Tuesday 16 February 2021

On the 8:00 x 3 Rounds:
20 Situps
20 Hand Release Push-ups
20 Single Dumbbell Hang Power Snatches 22.5kg/15kg
20 Burpees

122331371_404255554069982_9053466004968528721_nIan having fun ... Lauren not as much fun

He who seeks for applause only from without has all his happiness in another's keeping.

Oliver Goldsmith

Monday 15 February 2021

Take 10-15 minutes to practice gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

3 rounds for time of:
Run 600m
20 Pull-Ups
15 Strict Handstand Push-Ups

16min Time Cap

149790600_746173036006298_8654404536869068854_nNot lying ... #itsthebest

Each day comes bearing its own gifts.  Untie the ribbons.

Ruth Ann Schabacker