21May

Tuesday 21/05/2019

CrossFit BodiComplete – CrossFit Back Squat (5 X 5) Metcon (Time) For time: 5 Rounds of: 400m/350m Row 20 Wall Balls 20 Jumping Lunges...
11Apr

Thursday 11/04/2019

CrossFit BodiComplete – CrossFit Warm-up 2 rounds of: 10 BB deadlifts 10 curls 10 front squats 10 shoulder press 10 good mornings 60 s...
04Apr

Thursday 02/04/2019

CrossFit BodiComplete – CrossFit Announcements Today is a catch up day. I have also Re written tuesday’s scoreable workouts here...
01Apr

Monday 01/04/2019

CrossFit BodiComplete – CrossFit Warm-up 3 rounds of: 1 lap Bear Crawl 30 sec glute bridge 3 rounds of: 10 bench press empty bar 10 ri...
25Feb

Monday 25/02/2019

CrossFit BodiComplete – CrossFit Metcon (AMRAP – Reps) 7 Minute AMRAP ascending ladder of: 3/6/9/12/15/18/21/24 Hang Power Clean...
23Feb

Saturday 23/02/2019

CrossFit BodiComplete – CrossFit Metcon (No Measure) CrossFit Games Open Workout 19.1...
22Feb

Friday 22/02/2019

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Rolls into straddle 10 Scorpions 10 Crucifix 1 min Thoracic spiderman twist, ...
21Feb

Thursday 21/02/2019

CrossFit BodiComplete – CrossFit Warm-up “Rowling” – 8 Rounds. Every 3 mins for 15 mins: Push sled up and drag back ...
20Feb

Wednesday 20/02/2019

CrossFit BodiComplete – CrossFit Warm-up 1000/900m row Roll out through upper back and/or glutes. 3 Sets of: 15 sec top of ring dip 15...
19Feb

Tuesday 19/02/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 8 Cyclist Squats, close stance, feet almost touching. 30 Shoulder touches in pus...
18Feb

Monday 18/02/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Single leg Downward dog split crunch, per side 10 Controlled single leg squat...
16Feb

Saturday 16/02/2019

CrossFit BodiComplete – CrossFit Power Snatch (10/8/6/4/2 Power snatch each, Every 2 mins) With a partner, for quality and weight Metc...
15Feb

Friday 15/02/2019

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Rolls into straddle 10 Scorpions 10 Crucifix 1 min Thoracic spiderman twist, ...
14Feb

Thursday 14/02/2019

CrossFit BodiComplete – CrossFit Warm-up “Rowling” – 8 Rounds. Their score is how many burpees to complete after eac...
13Feb

Wednesday 13/02/2019

CrossFit BodiComplete – CrossFit Warm-up 1000/900m row Roll out through upper back and/or glutes. 3 Sets of: 15 sec top of ring dip 15...
12Feb

Tuesday 12/02/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 8 Cyclist Squats, close stance, feet almost touching. 30 Shoulder touches in pus...
11Feb

Monday 11/02/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Single leg Downward dog split crunch, per side 10 Controlled single leg squat...
09Feb

Saturday 09/02/2019

CrossFit BodiComplete – CrossFit Warm-up Warm up Game Metcon (Weight) With a partner, for quality and weight: 5/4/3/2/1 of Squat Clean...
08Feb

Friday 08/02/2019

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Rolls into straddle 10 Scorpions 10 Crucifix 1 min Thoracic spiderman twist, ...
07Feb

Thursday 07/02/2019

CrossFit BodiComplete – CrossFit Warm-up “Rowling” – 8 Rounds. Their score is how many calories they need to complet...
06Feb

Wednesday 06/02/2019

CrossFit BodiComplete – CrossFit Warm-up 1000/900m row Roll out through upper back and/or glutes 3 Sets of: 15 sec top of ring dip 15 ...
02Feb

Saturday 02/02/2019

CrossFit BodiComplete – CrossFit Warm-up Warm up game – 5 mins of clap ball, do some squat holds while playing, if you drop ball...
01Feb

Friday 01/02/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 1 Min Shuttle Runs 8 DB Lateral raise, keep light 8 Side raises 8 Rev Flys 60 Se...
31Jan

Thursday 31/01/2019

CrossFit BodiComplete – CrossFit Warm-up 7 Rounds each of: 100m Row Front support while partner rows Metcon (No Measure) 5 Rounds of: ...
30Jan

Wednesday 30/01/2019

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Sec Front Support 10 Scap Pullups 2 Rounds of: 15 Sec top of dip 15 sec botto...
29Jan

Tuesday 29/01/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 banded pull aparts 30 Sec Glute bridge hold 2 Sets of: 5 Deadlifts...
28Jan

Monday 28/01/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Steps Walking Samson stretch, 3 sec stretch each step 2 Wall Climbs 20 Sec ac...
26Jan

Saturday 26/01/2019

CrossFit BodiComplete – CrossFit Warm-up Warm up game – 5 mins of clap ball, do some squat holds while playing, if you drop ball...
25Jan

Friday 25/01/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 1 Min Shuttle Runs 8 DB Lateral raise, keep light 8 Side raises 8 Rev Flys 60 Se...
23Jan

Wednesday 23/01/2019

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Sec Front Support 10 Scap Pullups 2 Rounds of: 15 Sec top of dip 15 sec botto...
22Jan

Tuesday 22/01/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 banded pull aparts 30 Sec Glute bridge hold 2 Sets of: 5 Deadlifts...
21Jan

Monday 21/01/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Steps Walking Samson stretch, 3 sec stretch each step 2 Wall Climbs 20 Sec ac...
19Jan

Saturday 19/01/2019

CrossFit BodiComplete – CrossFit Warm-up Warm up game – 5 mins of clap ball, do some squat holds while playing, if you drop ball...
18Jan

Friday 18/01/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 1 Min Shuttle Runs 8 DB Lateral raise, keep light 8 Side raises 8 Rev Flys 60 Se...
17Jan

How to manage muscle soreness

I believe for most people, that training is an opportunity to release and bring themselves to a happy place, rather than a chore that leaves...
17Jan

Thursday 17/01/2019

CrossFit BodiComplete – CrossFit Metcon (Time) 7 Rounds each of: 100m Row Front support while partner rows Metcon (No Measure) 5 Round...
16Jan

Wednesday 16/01/2019

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Sec Front Support 10 Scap Pullups 2 Rounds of: 15 Sec top of dip 15 sec botto...
15Jan

Tuesday 15/01/2019

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 banded pull aparts 30 Sec Glute bridge hold 2 Sets of: 5 Deadlifts...
12Jan

Saturday 12/01/2018

CrossFit BodiComplete – CrossFit Warm-up Warm up game – 5 mins of clap ball, do some squat holds while playing, if you drop ball...
11Jan

Friday 11/01/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 1 Min Shuttle Runs 8 DB Lateral raise, keep light 8 Side raises 8 Rev Flys 60 Se...
10Jan

Thursday 10/01/2018

CrossFit BodiComplete – CrossFit Warm-up 4 Rounds of: 100m Farmer’s carry 2 laps bear crawl Each round go heavier on the farmer’s ...
09Jan

Wednesday 09/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Sec Front Support 10 Scap Pullups 2 Rounds of: 15 Sec top of dip 15 sec botto...
08Jan

Tuesday 08/01/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 banded pull aparts 30 Sec Glute bridge hold 2 Sets of: 5 Deadlifts...
07Jan

Monday 07/01/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Steps Walking Samson stretch, 3 sec stretch each step 2 Wall Climbs 20 Sec ac...
05Jan

Saturday 05/01/2018

CrossFit BodiComplete – CrossFit Metcon (Time) In pairs complete: In 3’s complete 3 X 9 min AMRAPs of: 30 secs on for 3 mins: 8 box ...
03Jan

Thursday 03/01/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) Warm Up: 0:00-10:00 EMOM for 8 mins: Min 1 – 10 Situps + 5 Burpees Min 2 &#...
02Jan

Wednesday 02/01/2019

CrossFit BodiComplete – CrossFit Handstand Walk Metcon (AMRAP – Reps) 7 Min AMRAP of: 3/6/9/12 etc Situps Hand Release Pushups M...
31Dec

Monday 31/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Jog 1 Lap lunges 10 Twisting bears Snatch Metcon (Time) In pairs complete: ...
29Dec

Saturday 29/12/2018

CrossFit BodiComplete – CrossFit Warm-up 2 rounds at a cruisy pace 200m jog 20 jumping jacks 5 Burpees 2 Rounds of: 5 Deadlifts 5 fron...
28Dec

Friday 28/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Banded Dislocates 10 Banded overhead Squats 10 Banded Good mornings 10 lunges...
27Dec

Thursday 27/12/2018

CrossFit BodiComplete – CrossFit Warm-up Metcon (No Measure) Warm Up: 0:00-10:00 EMOM for 10 mins: Min 1 – 10 Situps + 5 Burpees...
24Dec

Monday 24/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Jog 1 Lap lunges 10 Twisting bears Overhead Squat (Build to a heavy set of ...
22Dec

Saturday 22/12/2018

CrossFit BodiComplete – CrossFit Warm-up 2 rounds at a cruisy pace 200m jog 20 jumping jacks 5 Burpees 2 Rounds of: 5 Deadlifts 5 fron...
21Dec

Friday 21/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Banded Dislocates 10 Banded overhead Squats 10 Banded Good mornings 10 lunges...
20Dec

Thursday 20/12/2018

CrossFit BodiComplete – CrossFit Warm-up Using light dumbbells complete 2 rounds of: 10 Deadlifts 10 curl and press 10 Squats 10 Deadb...
19Dec

Wednesday 19/12/2018

CrossFit BodiComplete – CrossFit Warm-up 2 sets of: 30 Secs of shoulder circles overhead 10 Hip/hamstring kick/swings, each side 5 Inc...
18Dec

Tuesday 18/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 sets of: 30 Mountain climbers 30 jumping jacks 10 roll into straddles. 3 rounds of: 20 Sec ...
17Dec

Monday 17/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 8 Single arm KB Swings 8 Single arm Push Press 8 Single arm overhead lunges 30 S...
15Dec

Saturday 15/12/2018

CrossFit BodiComplete – CrossFit Clean and Jerk Every 2 mins for 12 mins: 1st set, 2 hang squat cleans @ 80% of max, 1 jerk 2nd se...
14Dec

Friday 14/12/2018

CrossFit BodiComplete – CrossFit Warm-up Rounds of: 10 Banded Dislocates 10 Banded overhead Squats 10 Banded Good mornings 10 lunges i...
13Dec

Thursday 13/12/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 10 mins of rope climb practice or 10 min AMRAP of: 1 Rope Climb 2 Tyre Flips 10 M...
12Dec

5 tips to starting the new year right

Everyone in the Sutherland Shire it seems, whether it’s cliched or not, wants to make their new year something special. Sometimes you are ...
12Dec

Wednesday 12/12/2018

CrossFit BodiComplete – CrossFit 3 set: Metcon (No Measure) 3 sets of: 30 Secs of shoulder circles overhead 10 Hip/hamstring kick/swin...
11Dec

Tuesday 11/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 sets of: 30 Mountain climbers 30 jumping jacks 10 roll into straddles. 3 rounds of: 20 Sec ...
10Dec

Monday 10/12/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 8 Single arm KB Swings 8 Single arm Push Press 8 Single arm overhead lunges 30 S...
08Dec

Saturday 08/12/18

CrossFit BodiComplete – CrossFit Clean (Build to a heavy set of 3) Every 2 mins for 12 mins: Rnd 1 + 4 – 5 Squat Cleans, done as...
06Dec

Thursday 06/12/2018

CrossFit BodiComplete – CrossFit Warm-up Using light dumbbells complete 2 rounds of: 10 Deadlifts 10 curl and press 10 Squats 10 Deadb...
05Dec

Wednesday 05/12/2018

CrossFit BodiComplete – CrossFit Metcon (Time) 100 Calorie Row 80 Box Jumps 60 TOes to bar 40 HSPU 20m HS Walk...
03Dec

Monday 03/12/2018

CrossFit BodiComplete – CrossFit Overhead Squat (5 X 6) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP of: 5 RMU 10 Deadlifts 50 D...
01Dec

Saturday 01/12/2018

CrossFit BodiComplete – CrossFit Snatch Every 2 mins complete: 5 Power snatch 3 Overhead Squats 1 Snatch Starting weight @ 50% Met...
30Nov

Friday 30/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Twisting Bears 5 Inch-Worms 3 Rounds of: 5 Single leg broad jumps per leg, fo...
29Nov

Thursday 29/11/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 10 min Cap to complete: Either individually or as a pair if tyre is too heavy: 5 ...
28Nov

Wednesday 28/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 25 Jumping Jacks 10 Crucifix 10 Scap Rotations 3 Sets of: 10 Power strokes on th...
27Nov

Tuesday 27/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 30 Sec Front Support 20 Sec Active Hang 20 Sec Hollow 20 Sec Superman 3 Rounds f...
26Nov

Monday 26/11/2018

CrossFit BodiComplete – CrossFit Warm-up Warm-up 3 Rounds of 5m Emu Bobs/Flamingo Steps 20 Scoops 10 Crucifix 3 Rounds of: 3 Tempo Fro...
24Nov

Saturday 24/11/2018

CrossFit BodiComplete – CrossFit Warm-up Snatch (Building to a heavy single) Every minute for 12 mins: 1-4: 5 snatch @ 60% 5-8: 3 ...
23Nov

Friday 23/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Twisting Bears 5 Inch-Worms 3 Rounds of: 5 Single leg broad jumps per leg, fo...
22Nov

Thursday 22/11/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 10 Mins working on rope climbs. EMOM for 10 mins: 1 – 15/10 Cal Row 2 ̵...
21Nov

Wednesday 21/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 25 Jumping Jacks 10 Crucifix 10 Scap Rotations 3 Sets of: 10 Power strokes on th...
20Nov

Tuesday 20/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 30 Sec Front Support 20 Sec Active Hang 20 Sec Hollow 20 Sec Superman 3 Rounds f...
19Nov

Monday 19/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of 5m Emu Bobs/Flamingo Steps 20 Scoops 10 Crucifix 3 Rounds of: 3 Tempo Front Squat...
17Nov

Saturday 17/11/2018

CrossFit BodiComplete – CrossFit Warm-up Power Snatch (Focus here is on quality.) Every minute for 12 mins: 1-4: snatch @ 50% 5-8:...
14Nov

Wednesday 14/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 25 Jumping Jacks 10 Crucifix 10 Scap Rotations 3 Sets of: 10 Power strokes on th...
13Nov

Tuesday 13/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 30 Sec Front Support 20 Sec Active Hang 20 Sec Hollow 20 Sec Superman 3 Rounds f...
12Nov

Monday 12/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of 5m Emu Bobs/Flamingo Steps 20 Scoops 10 Crucifix 3 Rounds of: 3 Tempo Front Squat...
10Nov

Saturday 10/11/2018

CrossFit BodiComplete – CrossFit Power Snatch Every minute for 12 mins: 1-4: 5 Power snatch @ 60% 5-8: 3 Power snatch @ 70% 9-...
09Nov

Friday 09/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Twisting Bears 5 Inch-Worms 3 Rounds of: 5 Single leg broad jumps per leg, fo...
07Nov

Wednesday 07/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 25 Jumping Jacks 10 Crucifix 10 Scap Rotations 3 Sets of: 10 Power strokes on th...
05Nov

Monday 05/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of 5m Emu Bobs/Flamingo Steps 20 Scoops 10 Crucifix 3 Rounds of: 3 Tempo Front Squat...
03Nov

Saturday 03/11/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Run 20 Sec Active Hang 10 Good mornings into squats 10 Ring rows, easy. Hel...
02Nov

Friday 02/11/2018

CrossFit BodiComplete – CrossFit Clean and Jerk (Build to a heavy) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power...
01Nov

Thursday 01/11/2018

CrossFit BodiComplete – CrossFit Warm-up 5 Rounds of – 1 Min Shuttle Runs 10 DB Deadlifts 10 DB Curls 10 DB Shoulder Press 10 DB...
30Oct

Tuesday 30/10/2018

CrossFit BodiComplete – CrossFit Warm-up EMOM for 12 mins: 1 – 10 Prone Dislocates/Pass thrus + 20 Sec Front Support. 2 – ...
29Oct

Monday 29/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 20 Sec OH Circles 20 Sec Hollow 20 Sec Superman 3 Rounds of: 200m Row 3 Wall Cli...
27Oct

Saturday 27/10/2018

CrossFit BodiComplete – CrossFit Warm-up Metcon (Time) In teams of 3 complete: 100 Bench Press @ 60% of avg of 3 peoples max 80 po...
26Oct

Friday 26/10/2018

CrossFit BodiComplete – CrossFit Warm-up 4 Rounds of: 5m Over the fence/under the fence, each way 2 Wall Climbs 20 Sec hollow Metcon (...
25Oct

Thursday 25/10/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3-5 mins of run throughs Then 3 sets of: 15 sec single arm front support, per side 3...
24Oct

Wednesday 24/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of 3 phase power snatch Hi hang pull, hang pull, pull Hi hang High pull, Hang high pul...
23Oct

Tuesday 23/10/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Sec front support 20 sec superman 20 sec hollow 30 sec rear support 3 Rounds ...
22Oct

Monday 22/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 20 Secs of overhead circles with plates 20 Sec hollow 20 Sec Superman 3 Rounds of:...
20Oct

Saturday 20/10/2018

CrossFit BodiComplete – CrossFit Warm-up Draw a card from the deck warm up Bench Press (85 Bench press @ 40% of max, every break =...
19Oct

Friday 19/10/2018

CrossFit BodiComplete – CrossFit Warm-up 4 Rounds of: 5m Over the fence/under the fence, each way 2 Wall Climbs 20 Sec hollow Front Sq...
18Oct

Thursday 18/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3-5 mins of run throughs Then 3 sets of: 15 sec single arm front support, per side 30 mountai...
17Oct

Wednesday 17/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of 3 phase power snatch Hi hang pull, hang pull, pull Hi hang High pull, Hang high pul...
16Oct

Tuesday 16/10/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Sec front support 20 sec superman 20 sec hollow 30 sec rear support 3 Rounds ...
15Oct

Monday 15/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 20 Secs of overhead circles with plates 20 Sec hollow 20 Sec Superman 3 Rounds of:...
13Oct

Saturday 13/10/2018

CrossFit BodiComplete – CrossFit Warm-up Draw a card from the deck warm up Metcon (No Measure) 70 Bench press @ 50% of max (we did...
12Oct

Friday 12/10/2018

CrossFit BodiComplete – CrossFit Warm-up 10 mins or less. 4 Rounds of: 5m Over the fence/under the fence, each way 2 Wall Climbs 20 Se...
11Oct

Thursday 11/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3-5 mins of run throughs Then 3 sets of: 15 sec single arm front support, per side 30 mountai...
10Oct

Wednesday 10/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of 3 phase power snatch Hi hang pull, hang pull, pull Hi hang High pull, Hang high pul...
09Oct

Tuesday 09/10/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Sec front support 20 sec superman 20 sec hollow 30 sec rear support 3 Rounds ...
08Oct

Monday 08/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 20 Secs of overhead circles with plates 20 Sec hollow 20 Sec Superman 3 Rounds of:...
05Oct

Friday 05/10/2018

CrossFit BodiComplete – CrossFit Warm-up 4 Rounds of: 5m Over the fence/under the fence, each way 2 Wall Climbs 20 Sec hollow 1 Min Ch...
03Oct

Wednesday 03/10/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of 3 phase power snatch Hi hang pull, hang pull, pull Hi hang High pull, Hang high pul...
02Oct

Tuesday 02/10/2018

CrossFit BodiComplete – CrossFit Warm-up Single Arm Dumbell Press (Every 4 mins for 12 mins: 10 Single Arm KB Press i) Clean Every 2 m...
01Oct

Monday 01/10/2018

CrossFit BodiComplete – CrossFit Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpee...
29Sep

Saturday 29/09/2018

CrossFit BodiComplete – CrossFit Announcements IF YOU’RE NOT ALREADY COMING DOWN TO BULLI TO WATCH OUR TEAMS COMPETE AND NEED SO...
28Sep

Friday 28/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 Single arm Russian Swings, 1 lap single arm farmer’s carry, per ...
27Sep

Thursday 27/09/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 3 Rounds of: 30 Sec Active Hang on Bar 30 Sec Wall Climb Hold 45 Sec plank 30 Sec...
25Sep

Tuesday 25/09/2018

CrossFit BodiComplete – CrossFit Warm-up For the warm up, set up a stack of boxes to the side and a dowel + barbell in the middle on t...
24Sep

Monday 24/09/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 sets of: 1 Lap bear crawl 1 lap Lunges 30 jumping Jacks 3 Sets of: 10 Single leg d...
22Sep

Saturday 22/09/2018

CrossFit BodiComplete – CrossFit Warm-up Dumbbell Chest press (4 X 12) Every 3 mins for 12 mins: 12 Dumbbell Ghetto press 12 Ring Rows...
21Sep

Friday 21/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 Single arm Russian Swings, 1 lap single arm farmer’s carry, per ...
20Sep

Thursday 20/09/2018

CrossFit BodiComplete – CrossFit Warm-up 1000m Row or 2000m Bike. 3 Rounds of: 30 Sec Active Hang on Bar 30 Sec Wall Climb Hold 45 Sec...
19Sep

Wednesday 19/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 15 Sec shoulder circles each way overhead with plates. 20 Scoops 3 Rounds of: 6 ...
18Sep

Tuesday 18/09/2018

CrossFit BodiComplete – CrossFit Power Snatch (E2MOM for 10 mins, 3 pos snatch) Overhead Squat (3 X 1 Tempo ) Metcon (Time) 12/10/8/6/...
17Sep

Monday 17/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 sets of: 1 Lap of Bear Crawl 1 Lap Lunges 30 Jumping Jacks 3 Sets of: 10 Single leg down do...
15Sep

Saturday 15/09/2018

CrossFit BodiComplete – CrossFit Dumbbell Chest press (4 X 11) Every 3 mins for 12 mins: 11 Dumbbell Ghetto press 11 Ring Rows 11 Good...
14Sep

Friday 14/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 Single arm Russian Swings, 1 lap single arm farmer’s carry, per ...
13Sep

Thursday 13/09/2018

CrossFit BodiComplete – CrossFit Warm-up 1000m Row or 2000m Bike. 3 Rounds of: 30 Sec Active Hang on Bar 30 Sec Wall Climb Hold 45 Sec...
12Sep

Wednesday 12/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 15 Sec shoulder circles each way overhead with plates. 20 Scoops 3 Rounds of: 6 ...
11Sep

Tuesday 11/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 position Progression: Pockets Pull > Hang Pull > Set Pull > Pockets high pull > Hang High p...
10Sep

Monday 10/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 sets of: 1 Lap bear crawl 1 lap Lunges 30 jumping Jacks 3 Sets of: 10 Single leg downward d...
08Sep

Saturday 08/09/2018

CrossFit BodiComplete – CrossFit Dumbbell Chest press Every 3 mins for 12 mins: 10 Dumbbell Ghetto press 10 Ring Rows 10 Good Mornings...
07Sep

Friday 07/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 inch Worms 10 Single arm Russian Swings, 1 lap single arm farmer’s carry, per ...
06Sep

Thursday 06/09/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 3 Rounds of: 30 Sec Active Hang on Bar 30 Sec Wall Climb Hold 45 Sec plank 30 Sec...
05Sep

Wednesday 05/09/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 15 Sec shoulder circles each way overhead with plates. 20 Scoops 3 Rounds of: 6 ...
04Sep

Tuesday 04/09/2018

CrossFit BodiComplete – CrossFit Power Snatch (EMOM for 8 mins, 3 pos power snatch) Overhead Squat (3 X 3 with tempo 3333)...
03Sep

Monday 03/09/2018

CrossFit BodiComplete – CrossFit Back Squat (3 X 3, 1 and 1/4 back squats @ 70%) Metcon (No Measure) 20 min AMRAP of: 40 Double Un...
01Sep

Friday 01/09/2018

CrossFit BodiComplete – CrossFit Metcon (Time) In Pairs complete: 3 Rounds of: 1 Dogleg Run 15 Muscle ups/45 Pullups/45 jumping pullup...
31Aug

Friday 31/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Mins Tabata Skipping 2 Mins Tabata Double unders 3 Rounds of: 10 Cross Squats 20 Sec Single...
30Aug

Thursday 30/08/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 5 Rounds of: 30 Russian Twists 5 Man-Makers 90 Sec Rest 5 Rounds of: 3 Turkish Ge...
29Aug

Wednesday 29/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 200m Row 10 Twisting bears 10 Toddler Squats 50 KB Swings russian style. Metcon ...
28Aug

Tuesday 28/08/2018

CrossFit BodiComplete – CrossFit Warm-up Pang Progression with added split jerk movements. 2 Rounds. 5-10 Clean and jerks with 40%...
27Aug

Monday 27/08/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Step ups 20 Sec plank 20 Second Superman 2 Rounds of: 8 Wall Facing Squats, s...
25Aug

Saturday 25/08/2018

CrossFit BodiComplete – CrossFit Metcon (Time) 40 Min Cap with a partner complete 10 rounds each of: 3 Ring Muscle Ups/ 9 Pullups/ 9 J...
24Aug

Friday 24/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Mins Tabata Skipping 2 Mins Tabata Double unders 3 Rounds of: 10 Cross Squats 20 Sec Single...
23Aug

Thursday 23/08/2018

CrossFit BodiComplete – CrossFit Warm-up EMOM for 6 mins: 1 – Run Throughs 2 – 30 Sec lizard each side 3 – Run throu...
22Aug

Wednesday 22/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 200m Row 10 Twisting bears 10 Toddler Squats 50 KB Swings russian style. Snatch ...
21Aug

Tuesday 21/08/2018

CrossFit BodiComplete – CrossFit Warm-up Pang Progression with added split jerk movements. 2 Rounds. 5-10 Clean and jerks with 40%...
20Aug

Monday 20/08/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Step ups 20 Sec plank 20 Second Superman 2 Rounds of: 8 Wall Facing Squats, s...
18Aug

Saturday 18/08/2018

CrossFit BodiComplete – CrossFit Metcon (Time) 300m Run together 100 Box Jump Overs – 1 Partner holds barbell overhead at all ti...
17Aug

Friday 17/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Mins Tabata Skipping 2 Mins Tabata Double unders 3 Rounds of: 10 Cross Squats 20 Sec Single...
16Aug

Thursday 16/08/2018

CrossFit BodiComplete – CrossFit Warm-up EMOM for 6 mins: 1 – Run Throughs 2 – 30 Sec lizard each side 3 – Run throu...
15Aug

Wednesday 15/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 200m Row 10 Twisting bears 10 Toddler Squats 50 KB Swings russian style. Snatch ...
14Aug

Tuesday 14/08/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: Pang Progression with added split jerk movements. 2 Rounds. 5-10 Clean and jerks wit...
13Aug

Monday 13/08/2018

CrossFit BodiComplete – CrossFit Back Rack Lunge (3 X 16) 16 Back Rack Lunges, 5% heavier than last week 11 Double KB Seated Shoul...
11Aug

Saturday 11/08/2018

CrossFit BodiComplete – CrossFit Warm-up Metcon (Time) Complete 5 rounds each, round for round of: 300m Run 12 Deadlifts 60/40 9 Hang ...
10Aug

Friday 10/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Mins Tabata Skipping 2 Mins Tabata Double unders 3 Rounds of: 10 Cross Squats 20 Sec Single...
08Aug

Wednesday 8/08/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 200m Row 10 Twisting bears 10 Toddler Squats 50 KB Swings russian style. Snatch ...
07Aug

Tuesday 07/08/2018

CrossFit BodiComplete – CrossFit Warm-up Pang Progression with added split jerk movements. 2 Rounds. 5-10 Clean and jerks with 40%...
06Aug

Monday 06/08/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Step ups 20 Sec plank 20 Second Superman 2 Rounds of: 8 Wall Facing Squats, s...
04Aug

Saturday 04/08/2018

CrossFit BodiComplete – CrossFit Warm-up Snatch Pang Progression 2 Rounds with 50% of max Full Snatch: 1 Hang Power Snatch 1 Overh...
03Aug

Friday 03/08/2018

CrossFit BodiComplete – CrossFit Warm-up Clean, pang Progression: Do three sets using dowel of Clean pull, clean high pull, p clean, f...
02Aug

Thursday 02/08/2018

CrossFit BodiComplete – CrossFit Warm-up Squeezing Medball between forearms up in front of chest/face at all times complete 3 rounds o...
31Jul

Tuesday 31/07/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 20 Sec Overhead Circles 2.5/1.25kg plates 5m Each Way Over the fence/Under the fen...
30Jul

Monday 30/07/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds 200m Row 1 Lap Duck Walk 1 lap Bear Crawl with perfectly straight back. 2 Rounds of:...
28Jul

Saturday 28/07/2018

CrossFit BodiComplete – CrossFit Power Snatch 1.1.1 Power snatch on the 20 seconds, rest 2 mins. Start at 7RPE, and build. Metcon (Tim...
27Jul

Friday 27/07/2018

CrossFit BodiComplete – CrossFit Warm-up Clean, pang Progression: Do three sets using dowel of Clean pull, clean high pull, p clean, f...
26Jul

Thursday 26/07/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 3 Rounds of: 1 L-Sit Rope Climb, from floor/ Feet support rope climb X 3 reps 5 M...
25Jul

Wednesday 25/07/2018

CrossFit BodiComplete – CrossFit Warm-up Kano progression as a class Downward dog, lizard, DD, Pigeon, DD, Kosack Squat, both sides. P...
24Jul

Tuesday 24/07/2018

CrossFit BodiComplete – CrossFit Split Jerk (EMOM for 8 mins) Metcon (AMRAP – Rounds and Reps) AMRAP in 8 mins of: 3-5 Bar Muscl...
23Jul

Monday 23/07/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds 200m Row 1 Lap Duck Walk 1 lap Bear Crawl with perfectly straight back. 2 Rounds of:...
21Jul

Saturday 21/07/2018

CrossFit BodiComplete – CrossFit Warm-up Snatch Pang Progression 2 Rounds with 50% of max Full Snatch: 1 Hang Power Snatch 1 Overh...
20Jul

Friday 20/07/2018

CrossFit BodiComplete – CrossFit Warm-up Clean, pang Progression: Do three sets using dowel of Clean pull, clean high pull, p clean, f...
19Jul

Thursday 19/07/2018

CrossFit BodiComplete – CrossFit Warm-up Sorensen Test (Time) Max Time on GHD in Hip Extension. One warning for losing shape...
18Jul

Wednesday 18/07/2018

CrossFit BodiComplete – CrossFit Warm-up Kano progression as a class Downward dog, lizard, DD, Pigeon, DD, Kosack Squat, both sides. P...
17Jul

Tuesday 17/07/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of: 20 Sec Overhead Circles 2.5/1.25kg plates 5m Each Way Over the fence/Unde...
16Jul

Monday 16/07/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds 200m Row 1 Lap Duck Walk 1 lap Bear Crawl with perfectly straight back. 2 Rounds of:...
14Jul

Saturday 14/07/2018

CrossFit BodiComplete – CrossFit Warm-up Snatch Pang Progression 2 Rounds with 50% of max Full Snatch: 1 Hang Power Snatch 1 Overh...
12Jul

Chicken, Mushroom and Leek Casserole

  1kg Chicken Thighs 200gm Buttom or flat mushrooms, sliced 2 Leeks sliced Coconut or all purpose flour for coating chicken Butter for ...
12Jul

Thursday 12/07/2018

CrossFit BodiComplete – CrossFit Warm-up Squeezing Medball between forearms up in front of chest/face at all times complete 3 rounds o...
11Jul

Wednesday 11/07/2018

CrossFit BodiComplete – CrossFit Warm-up Kano progression as a class Downward dog, lizard, DD, Pigeon, DD, Kosack Squat, both sides. P...
10Jul

Tuesday 10/07/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 20 Sec Overhead Circles 2.5/1.25kg plates 5m Each Way Over the fence/Under the fen...
09Jul

3 Easy tips from my clients for you!

3 Tips from my clients to help you stick to your training AND get results. These tips comes straight from the minds of 3 clients who have ma...
09Jul

Monday 09/07/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds 200m Row 1 Lap Duck Walk 1 lap Bear Crawl with perfectly straight back. 2 Rounds of:...
06Jul

Friday 06/07/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Row 30 Sec Ring Pushup Support 10m Ape Walk 2 Sets of: 6 F-Squats, full gri...
04Jul

Wednesday 04/07/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 1 Lap bear crawl 1 Lap Lunges 1 Lap backwards bear crawl 20 Glute Bridges Rest 3...
03Jul

Tuesday 03/07/2018

CrossFit BodiComplete – CrossFit Warm-up EMOM for 4 mins: 1 – Run Throughs 2: 10 Twisting Bears 3 Rounds of: 8 Single Arm DB Pre...
02Jul

Monday 02/07/2018 Testing Week

CrossFit BodiComplete – CrossFit Warm-up EMOM for 6 mins: 1 – Rowing 2 – Skipping 3 Sets of: 30 Sec Squat hold 10 KB Swing...
30Jun

Saturday 30/06/2018

CrossFit BodiComplete – CrossFit Bench Press (4/6/8/10) Metcon (Time) In 4’s: 120 HSPU (1 person always holding HS Hold) 100 Pullups...
28Jun

Thursday 28/06/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) EMOM for 12 mins: 1 – Rope Climbs 2 – GHD Situps 3 – Sled push for 40 s...
27Jun

Wednesday 27/06/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 5 Inch Worms 20 Sec child’s pose 3 Rounds of: 15 Sec arch on back 30 Sec front...
26Jun

Tuesday 26/06/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 15 Banded Pull Aparts 20 Sec Hollow 20 Sec Superman 1 Lap Lunges 3 Rounds of: 3 ...
25Jun

Monday 25/06/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Min Row 2 Min Tabata Skipping 4 Mins Tabata Double unders Back Squat (3 * 1) Every 2:30 for...
23Jun

Saturday 23/06/2018

CrossFit BodiComplete – CrossFit Warm-up Bench Press (3/5/7/9) Metcon (Time) In Pairs: 300m Single Arm farmer’s carry each, swap arm...
22Jun

Friday 22/06/2018

CrossFit BodiComplete – CrossFit Warm-up Clean Pang Progression. 3 Round with dowel. 30 sec lizard stretch each side 30 sec child’s ...
21Jun

Thursday 21/06/2018

CrossFit BodiComplete – CrossFit Warm-up Metcon (No Measure) 3 Rounds of: 3 Farmer’s carry deadlifts 20m Farmer’s carry 3/2 Rope C...
20Jun

Wednesday 20/06/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 5 Inch Worms 20 Sec child’s pose 3 Rounds of: 15 Sec arch on back 30 Sec front...
19Jun

Tuesday 19/06/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 15 Banded Pull Aparts 20 Sec Hollow 20 Sec Superman 1 Lap Lunges 3 Rounds of: 3 ...
18Jun

Monday 18/06/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Min Row 2 Min Tabata Skipping 2 Mins Tabata Double unders Back Squat (3 * 3) Every 4 mins f...
15Jun

Friday 15/06/2018

CrossFit BodiComplete – CrossFit Warm-up Clean Progression Pang. 1 Round with dowel. 30 Sec lizard stretch each side 30 sec child’s ...
14Jun

Thursday 14/06/2018

CrossFit BodiComplete – CrossFit Metcon (No Measure) 3 Rounds of: 30m Single Arm Heavy Farmer’s Carry, each side. 5 Deadball Cleans ...
13Jun

Wednesday 13/06/2018

CrossFit BodiComplete – CrossFit Deadlift (2/4/6/8) Metcon (3 Rounds for time) Every 7 mins for 21 mins: 10 Burpee Box jump overs 15 H...
12Jun

Tuesday 12/06/2018

CrossFit BodiComplete – CrossFit Warm-up : 2 Rounds of: 15 Banded Pull Aparts 20 Sec Hollow 20 Sec Superman 1 Lap Lunges 3 Rounds of: ...
09Jun

Saturday 09/06/2018

CrossFit BodiComplete – CrossFit Metcon (Time) In Pairs complete: 50 HSPU 50 T2B 100 Cal Row/Bike 50 DB Stepovers 50 Hang Power Cleans...
08Jun

Friday 08/06/2018

CrossFit BodiComplete – CrossFit Warm-up Pang Progression. 2 Sets of: Hang power snatch Hang snatch Power snatch Snatch @ 50% of m...
06Jun

Wednesday 06/06/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 10 Dislocates 1 Lap Travelling Lizard with thoracic rotation 2 Sets of: 8 SOTS Pre...
05Jun

Tuesday 05/06/2018

CrossFit BodiComplete – CrossFit Warm-up 10 Crucifix 10 Scorpions 20 Sec Hollow 20 Sec Superman 20 Sec Wall Climb Hold Roll out upper ...
04Jun

Monday 04/06/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 1 Lap Ape Walk 10 T-Lunges 20 Sec Active Hang from Bar 3 Sets of: Squat with thora...
02Jun

Saturday 02/06/2018

CrossFit BodiComplete – CrossFit Dumbbell Chest press (3 X 11) Every 3 mins for 12 mins: 11 DB Chest Press 12 Good Mornings 40/25kg Me...
01Jun

Friday 01/06/2018

CrossFit BodiComplete – CrossFit Warm-up Pang Progression 2 Sets of: Hang Power Snatch Hang Snatch Power Snatch Snatch @ 50% of ma...
30May

Wednesday 30/05/2018

CrossFit BodiComplete – CrossFit Warm-up 2 sets of: 10 Dislocates 1 Lap Travelling Lizard with thoracic rotation 2 Sets of: Sots press...
28May

Monday 28/05/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 1 Lap Ape Walk 10 T-Lunges 20 Sec Active hang from bar 3 Sets of: Squat with thora...
26May

Saturday 26/05/2018

CrossFit BodiComplete – CrossFit Dumbbell Chest press (4 * 10) Every 3 mins for 12 mins: 10 DB Chest press 10 Good Mornings 40/25kg Me...
25May

Friday 25/05/2018

CrossFit BodiComplete – CrossFit Warm-up Re-Teach pang progression for the snatch. 2 Sets of: Hang Power snatch Hang Snatch Power Snat...
23May

Wednesday 23/05/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 10 Dislocates 1 Lap Travelling Lizard with thoracic rotation 2 Sets of: 8 SOTS Pre...
22May

Tuesday 22/05/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 10 Crucifix 10 Scorpions 20 Sec Hollow 20 Sec Superman 20 Sec Wall Climb Hold Roll...
21May

Monday 21/05/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 1 Lap Ape Walk 10 T-Lunges 20 Sec Active Hang from Bar 3 Sets of: Squat with thora...
19May

Saturday 19/05/2018

CrossFit BodiComplete – CrossFit 4/8/1: Bench Press (4/8/12 ) Metcon (Time) In 3’s: 90/60 Calorie Row, break up however you want: 50...
18May

Friday 18/05/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Single Leg Downward Dog into Single Leg Front Support 10 Crucifix 3 Rounds of...
15May

Tuesday 15/05/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 4 min Tabata Skipping, 2 mins skipping, 2 mins double Under practice 3 Sets of: 8 Bo...
14May

Monday 14/05/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Rounds of: 200m Row 30 Sec Hollow 30 Sec Superman 2 Sets of: 3m Banded X-Walk Each...
12May

Saturday 12/05/2018

CrossFit BodiComplete – CrossFit Bench Press (7, 12, 15) 15 mins to complete: 7/12/15 Bench Press Metcon (Time) In Pairs complete: 30m...
11May

Friday 11/05/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Single Leg Downward Dog into Single Leg Front Support 10 Crucifix 3 Rounds of...
09May

Wednesday 09/05/2018

CrossFit BodiComplete – CrossFit Warm-up Twice Through of: 1 min Run Throughs 90:90 Bear Sit into Side lunge 2 Sets of: 5 Dislocates 5...
08May

Tuesday 08/05/2018

CrossFit BodiComplete – CrossFit Warm-up Weightlifting EMOM for 12 Mins: 1: 12 Deadball low hug squats 2: 16 Archer Ring pushups 3: 12...
07May

Monday 07/05/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Row 30 Sec Hollow 30 Sec Superman 2 Sets of: 3m Banded X-Walk Each way 1 La...
05May

Saturday 05/05/2018

CrossFit BodiComplete – CrossFit Bench Press (20/15/10) 3 Sets of Bench Press: 20/15/10 You have 5 mins per set Metcon (Time) 1:1 with...
04May

Friday 04/05/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Single Leg Downward Dog into Single Leg Front Support 10 Crucifix 3 Rounds of...
02May

Wednesday 02/05/2018

CrossFit BodiComplete – CrossFit Warm-up Twice Through of: 1 min Run Throughs 90:90 Bear Sit into Side lunge 2 Sets of: 5 Dislocates 5...
01May

Tuesday 01/05/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 4 min Tabata Skipping, 2 mins skipping, 2 mins double Under practice 3 Sets of: 8 Bo...
30Apr

Monday 30/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Row 30 Sec Hollow 30 Sec Superman 2 Sets of: 3m Banded X-Walk Each way 1 La...
27Apr

Friday 27/04/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Single Leg Downward Dog into Single Leg Front Support 10 Crucifix 3 Rounds of...
26Apr

Thursday 26/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 1 Lap Bear Crawl 1 Lap Crab Walk 20 Mountain Climbers Rest 20 secs EMOM for 8 mi...
23Apr

Tuesday 24/04/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of: 1 Lap of bear crawl 20 sec hollow 20 sec superman 3 Sets of: 20 Sec Overh...
23Apr

Monday 23/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 6 laps of jogging 20 Sec Front Support 3 Sets of: 12 Scap Pullups 10 Goblet Squats...
15Apr

Saturday 21/04/2018

CrossFit BodiComplete – CrossFit Warm-up 400m Jog 3 Rounds of: 30 sec row easy, 20 sec row moderate, 10 sec row hard 10 Twisting Bears...
15Apr

Friday 20/04/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 10 Open Arms each way 10 Leg Swings back and forth then side to side 3 Rounds of...
15Apr

Thursday 19/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 1 Lap Bear Crawl 1 Lap Crab Walk 20 Mountain Climbers Rest 20 secs EMOM for 6 mi...
15Apr

Wednesday 18/04/2018

CrossFit BodiComplete – CrossFit Warm-up EMOM for 4 mins: 1: Run Throughs 2: 90:90 Bear Sit 3 Sets of: 30 Secs F-Rack Lunges w/Full gr...
15Apr

Tuesday 17/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 1 Lap of bear crawl 20 sec hollow 20 sec superman 3 Sets of: 20 Sec Overhead Shoul...
15Apr

Monday 16/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 6 laps of jogging 20 Sec Front Support 3 Sets of: 12 Scap Pullups 10 Goblet Squats...
14Apr

Saturday 14/04/2018

CrossFit BodiComplete – CrossFit Bench Press (5 Sets @ 65-70%) Metcon (Time) 10/20/30 of: Jumping Lunges 200m Run Into 10/20/30 of...
13Apr

Friday 13/04/2018

CrossFit BodiComplete – CrossFit Front Squat (Every 3 mins for 18 mins:) 4 F-Squats @ 75% of max S/set 4 Chinups, can be weighted/...
12Apr

Thursday 12/04/2018

CrossFit BodiComplete – CrossFit Handstand Walk (10 Mins to work on HS Position) Metcon (No Measure) 4 Sets of: 10 Rope Pulls (like ri...
11Apr

Wednesday 11/04/2018

CrossFit BodiComplete – CrossFit Warm-up EMOM for 4 mins: 1: Run Throughs 2: 10 Horse Stance with 3 sec pause each side 3 Sets of: 30 ...
08Apr

Tuesday 10/04/2018

CrossFit BodiComplete – CrossFit Warm-up Sets of: 1 Lap of bear crawl 20 sec hollow 20 sec superman 3 Sets of: 20 Sec Overhead Shoulde...
08Apr

Monday 09/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 6 laps of jogging 20 Sec Front Support 3 Sets of: 12 Scap Pullups 10 Goblet Squats...
06Apr

Friday 06/04/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Row 20 Sec Ring Support 10m Ape Walk 2 Sets of: 6 F-Squats, full grip, 3 se...
05Apr

Thursday 05/04/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 5 Inch-Worms 5m Flamingo steps 3 Rounds of: 6 HR Pushups 12 Scap Pullups 20 Sec ...
04Apr

Wednesday 04/04/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 1 Lap of Flat Back Bear Crawl 1 Lap of Lunges 20 Jumping Jacks 3 Rounds of: 3m B...
03Apr

Tuesday 03/04/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 200m Row 30 Sec Front Support 3 Rounds of: 20 Sec Small Shoulder Circles overhea...
02Apr

Easter Monday

CrossFit BodiComplete – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m...
29Mar

Thursday 29/03/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 20 Jumping Jacks 40 Mountain Climbers 60 Skips 3 Rounds of: 2 Wall Climbs 10 Sca...
28Mar

Wednesday 28/03/2018

CrossFit BodiComplete – CrossFit Warm-up EMOM for 4 mins: 1 – Shuttle Runs 2 – 10 Glute Bridges – 4 Sec Pause on each 2 Rounds o...
27Mar

Tuesday 27/03/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of – 200m Row 30 Sec Front Support 3 Rounds of: 20 Sec Overhead Circles, each ...
26Mar

Monday 26/03/2018

CrossFit BodiComplete – CrossFit Warm-up 3 rounds of – 10 crucifix 10 scorpion 5 inch-worms 2 rounds of: 30 sec goblet squat hol...
24Mar

Saturday 24/03/2018

CrossFit BodiComplete – CrossFit Metcon (Time) 4 Rounds each, completed round for round of: 250m Row 20 KB Swings 250m Row...
23Mar

Friday 23/03/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Row 20 Sec Hollow 20 Sec Superman 2 Rounds of: 3m Banded X-Walk each way 12...
22Mar

Thursday 22/03/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Dislocates 5 Ape Walks sideways 2 Rounds of: 10 Single leg deadlifts 10 Goble...
21Mar

Wednesday 21/03/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Mins of Run through 3 Rounds of: 5 Bottoms Up KB Presses 10 Single Leg Glute bridge, 5 a si...
20Mar

Tuesday 20/03/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 40 Skips 10m Ape Walk 3 Rounds of: 6 Single leg box squat 12 banded pull aparts ...
19Mar

Monday 19/03/2018

CrossFit BodiComplete – CrossFit Warm-up Warm up: 2 rounds of: Bear Crawl Forwards Bear Crawl Backwards 25 Jumping Jacks 3 Sets of: 10...
14Mar

Wednesday 14/03/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Mins of Run through 3 Rounds of: 5 Bottoms Up KB Presses 10 Single Leg Glute bridge, 5 a si...
13Mar

Tuesday 13/03/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 40 Skips 10m Ape Walk 3 Rounds of: 6 Single leg box squat 12 banded pull aparts ...
12Mar

Monday 12/03/2018

CrossFit BodiComplete – CrossFit Warm-up 2 rounds of: Bear Crawl Forwards Bear Crawl Backwards 25 Jumping Jacks 3 Sets of: 10 Dislocat...
09Mar

Friday 09/03/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Rounds of: 200m Row 20 Sec Hollow 20 Sec Superman 2 Rounds of: 3m Banded X-Walk ea...
08Mar

Thursday 08/03/2018

CrossFit BodiComplete – CrossFit Handstand Walk (3 Sets) Metcon (No Measure) For quality complete 4 rounds of: 5 Deadball Cleans 5 Dea...
07Mar

Wednesday 07/03/18

CrossFit BodiComplete – CrossFit Metcon (Time) Emom for 9 mins: 1: double kb front rack lunge 2; 60 sec plank 3: 200m run Rest 11 mins...
06Mar

Tuesday 06/03/2018

CrossFit BodiComplete – CrossFit Power Snatch (1 Power Snatch + 1 Hang Snatch) Metcon (AMRAP – Reps) AMRAP in16 mins of: 5/3 Bar...
05Mar

Monday 05/03/2018

CrossFit BodiComplete – CrossFit Warm-up 2 rounds of: Bear Crawl Forwards Bear Crawl Backwards 25 Jumping Jacks 3 Sets of: 10 Dislocat...
02Mar

Friday 02/03/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Rounds of: 200m Jog 200m Row 3 Rounds of: 10 Dowel Position Squats 12 Scap Pullups...
27Feb

Tuesday 27/02/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 40 Skips 10m Ape Walk forwards 3 Rounds of: 6 Single Leg Squats onto bench, each...
26Feb

Monday 26/02/2018

CrossFit BodiComplete – CrossFit Warm-up 2 rounds of: Bear Crawl Forwards Bear Crawl Backwards 25 Jumping Jacks 3 Rounds of: 10 Disloc...
22Feb

Thursday 22/02/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Mins of Run Throughs 2 Rounds of: 5 Inch Worms 5 Kicks up to HS/ 5 Attempts at kicking up t...
20Feb

Tuesday 20/02/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 40 Skips 10m Ape Walk forwards 3 Rounds of: 6 Single Leg Squats onto bench, each...
19Feb

Monday 19/02/2018

CrossFit BodiComplete – CrossFit Warm-up Bear Crawl Forwards Bear Crawl Backwards 25 Jumping Jacks 3 Rounds of: 10 Dislocates 5 Tall J...
17Feb

Saturday 17/02/2018

CrossFit BodiComplete – CrossFit Metcon Metcon (Time) 12 mins to complete 3 sets of: 4 Strict Press 7 Push Press 10 Push Jerks Unbroke...
16Feb

Friday 16/02/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds: 200m Row 30 Sec Plank 2 Rounds of: 20 Sec Hollow 20 Sec Superman 20 Sec Front Suppo...
15Feb

Thursday 15/02/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 mins of run throughs 3 Sets: 10 Deadlifts 10 Hang muscle cleans 10 front squats 10...
12Feb

Monday 18/02/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: Bearcrawls forwards Bear crawl backwards 25 Jumping jacks 2 Sets of: 1 Wall Clim...
05Feb

Monday 05/02/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: Bearcrawls forwards Bear crawl backwards 25 Jumping jacks 2 Sets of: 1 Wall Clim...
02Feb

Friday 02/02/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds: 200m Row 30 Sec Plank 2 Rounds of: 20 Sec Hollow 20 Sec Superman 20 Sec Front Suppo...
30Jan

Tuesday 01/30/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 200m Row/Bike/Run 30 Sec plank 2 Rounds of: 6 Seated Bottoms up KB Press, sit in...
29Jan

Monday 29/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: Bearcrawls forwards Bear crawl backwards 25 Jumping jacks 2 Sets of: 1 Wall Clim...
27Jan

Saturday 27/01/2018

CrossFit BodiComplete – CrossFit Warm-up Squat Clean (15 mins to complete:) 5/4/3 of TnG Squat Cleans start at 75% of max clean. S...
26Jan

Friday 26/01/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 Bottoms up KB press, elbows pointing forwards not out. 10 Banded Pull Aparts 3 B...
25Jan

Thursday 25/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 5m Over the fence Under the fence each way 20 Second YWTA’s. 2 Sets of: 10 Singl...
24Jan

Wednesday 24/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 25 Jumping Jacks 5 Inch Worms 2 Sets of: 20 Sec Hollow 20 Sec Superman 6 Single Ar...
23Jan

Tuesday 23/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Mins Tabata Skipping 3 mins Tabata Double Under practice. 2 Rounds: 8 Single Leg Deadlifts ...
22Jan

Monday 22/01/2018

CrossFit BodiComplete – CrossFit Warm-up 1 Round of: 200m Run 2 Laps Bear Crawl 1 Lap Lunges 2 Sets of: 20 Sec Overhead Circles 2.5/1....
20Jan

Saturday 20/01/2018

CrossFit BodiComplete – CrossFit Power Snatch (15 mins to complete:) 9/7/5/3 Power Snatch, TnG. Superset 10 Ring Dips/Ring Pushups Met...
19Jan

Friday 19/01/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 Bottoms up KB press, elbows pointing forwards not out. 10 Banded Pull Aparts 3 B...
18Jan

Thursday 18/01/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: 5m Over the fence Under the fence each way 20 Second YWTA’s. 2 Sets of:...
17Jan

Wednesday 17/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 25 Jumping Jacks 5 Inch Worms 2 Sets of: 20 Sec Hollow 20 Sec Superman 6 Single Ar...
16Jan

Tuesday 16/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Mins Tabata Skipping 3 mins Tabata Double Under practice. 2 Rounds: 8 Single Leg Deadlifts ...
15Jan

Monday 15/01/2018

CrossFit BodiComplete – CrossFit Warm-up 1 Round of: 200m Run 2 Laps Bear Crawl 1 Lap Lunges 2 Sets of: 20 Sec Overhead Circles 2.5/1....
13Jan

Saturday 13/01/2018

CrossFit BodiComplete – CrossFit Weightlifting Power Snatch Superset W/ 5-10 Ring Dips, 3 Sec Pause at lockout and at bottom, each wee...
12Jan

Friday 12/01/2018

CrossFit BodiComplete – CrossFit Warm-up Warm up: 3 Sets of: 5 Bottoms up KB press, elbows pointing forwards not out. 10 Banded Pull A...
11Jan

Thursday 11/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 5m Over the fence Under the fence each way 20 Second YWTA’s. 2 Sets of: 10 Singl...
10Jan

Choose to become your own hero!

  It’s always the same in the movies. Everything is looking bad. The bad guy is winning, the damsel is still in distress and the hero...
10Jan

Wednesday 10/01/2018

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 25 Jumping Jacks 5 Inch Worms 2 Sets of: 20 Sec Hollow 20 Sec Superman 6 Single Ar...
09Jan

Tuesday 09/01/2018

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 2 Mins Tabata Skipping 3 mins Tabata Double Under practice. 2 Rounds: 8 Single Le...
08Jan

Monday 08/01/2017

CrossFit BodiComplete – CrossFit Warm-up Pause Back Squats Back Squats with a pause in the bottom position....
06Jan

Saturday 06/01/2018

CrossFit BodiComplete – CrossFit Warm-up Power Snatch (12 mins:) 3 Sets of 2 power Snatch, @ 8.5RPE. TnG, we will be adding a rep each...
05Jan

Friday 05/01/2018

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 5 Bottoms up KB press, elbows pointing forwards not out. 10 Banded Pull Aparts 3 B...
04Jan

Thursday 04/01/2017

CrossFit BodiComplete – CrossFit Warm-up Metcon 3 Rounds of: 10 Single Arm CJ, 25/15, change arm after 5 reps. 20 Single Arm Front Squ...
03Jan

Wednesday 03/01/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 25 Jumping Jacks 5 Inch Worms 2 Sets of: 20 Sec Hollow 20 Sec Superman 6 Single Ar...
02Jan

Tuesday 02/01/2017

CrossFit BodiComplete – CrossFit Metcon RUNNING: 8 * 200m. Rest 2 mins btw efforts....
29Dec

Friday 29/12/2017

CrossFit BodiComplete – CrossFit Warm-up Abmat game. 4 Sets of: 5 Bottoms up KB press, elbows pointing forwards not out. 10 Banded Pul...
27Dec

Wednesday 27/12/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 25 Jumping Jacks 5 Inch Worms 2 Sets of: 20 Sec Hollow 20 Sec Superman 6 Single Ar...
23Dec

Saturday 23/12/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Rounds each of: 200m Row Partner holds plank 3 Sets of: 6 Strict Press 20/15kg 6 B...
21Dec

Thursday 21/12/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Rounds of: 250m Row 1 Lap Bear Crawl 1 Lap Backwards Bear Crawl 5 Burpees Catch up...
20Dec

Wednesday 20/12/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 200m Run 20 Banded Row 5 Inch-Worms 3 Rounds of: 10 Good Mornings 20/15kg 10 Floor...
19Dec

Tuesday 19/12/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: 30 Mountain Climbers 3 Wall Climbs Rest 20 Secs btw efforts. 2 Sets of: 1...
16Dec

Saturday 16/12/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 100m Run Partner medball walk between chest 4 over unders 2 Rounds of: 3 Overhea...
15Dec

Friday 15/12/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Rounds. 1 min Skipping 30 Jumping Jacks 30 Mountain Climbers 2 Sets of: 10 Single ...
07Dec

Thursday 7/12/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 200m Row 40 Secs of skipping 2 Sets of: 1 Lap High knee Skips 10 Cossack Squats 10...
06Dec

Wednesday 06/12/2017

CrossFit BodiComplete – CrossFit Warm-up 2 rounds of: 1 min shuttle running back and forth 10 Crucifix 10 Scorpions 3 Sets of: 2 Wall ...
05Dec

Tuesday 5/12/2017

CrossFit BodiComplete – CrossFit Warm-up 2 sets of: 1 Lap Bear Crawl 1 Lap Crab Walk 10 flamingo steps 2 Sets of: 5 Bottoms Up KB Pres...
02Dec

Saturday 02/12/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 100m Run Partner medball walk between chest 4 over unders 2 Rounds of: 3 Overhea...
01Dec

Friday 28/11/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Rounds. 1 min Skipping 30 Jumping Jacks 30 Mountain Climbers 2 Sets of: 10 Single ...
30Nov

Thursday 30/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 200m Row 40 Secs of skipping 2 Sets of: 1 Lap High knee Skips 10 Cossack Squats 10...
29Nov

Wednesday 29/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 1 Min Shuttle Runs 10 Dislocates 20 Sec Hollow 20 Sec Superman 2 Sets of: 8 Snatch...
28Nov

Tuesday 28/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 rounds of: 1 min shuttle running back and forth 10 Crucifix 10 Scorpions 3 Sets of: 2 Wall ...
25Nov

Saturday 25/11/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 100m Run Partner medball walk between chest 4 over unders 2 Rounds of: 3 Overhea...
24Nov

Friday 24/11/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Rounds. 1 min Skipping 30 Jumping Jacks 30 Mountain Climbers 2 Sets of: 10 Single ...
23Nov

Thursday 21/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 200m Row 40 Secs of skipping 2 Sets of: 1 Lap High knee Skips 10 Cossack Squats 10...
22Nov

Wednesday 22/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 1 Min Shuttle Runs 10 Dislocates 20 Sec Hollow 20 Sec Superman 2 Sets of: 8 Snatch...
21Nov

Tuesday 21/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 sets of: 1 Lap Bear Crawl 1 Lap Crab Walk 10 flamingo steps 2 Sets of: 5 Bottoms Up KB Pres...
17Nov

Friday 17/11/2017

CrossFit BodiComplete – CrossFit Warm-up 200m Row Partner holds plank 2 Sets of: 10 T-Lunges 5m Under the fence, over the fence, each ...
15Nov

Wednesday 15/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Jumping Jacks 30 Mountain Climbers. Clean and Jerk, Pang Progression Weightli...
14Nov

Tuesday 14/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 1 min Skipping 1 Lap of Lunges, 1 lap of Bear Crawls 2 Sets of: 3 Overhead Squats ...
10Nov

Friday 10/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 sets of: 200m Row Partner holds plank 2 Sets of: 10 T-Lunges 5m Under the fence, over the f...
09Nov

Thursday 09/11/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 5 Inch Worms 10 Deadbugs 3 Sets of: 30 Sec pushup Position, lift alternate arm a...
08Nov

Wednesday 08/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Jumping Jacks 30 Mountain Climbers. Clean and Jerk, Pang Progression or a pro...
07Nov

Tuesday 07/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 1 min Skipping 1 Lap of Lunges, 1 lap of Bear Crawls 2 Sets of: 3 Overhead Squats ...
06Nov

Monday 06/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 200m Row 200m Run Then 3 Rounds of: 3m Banded X Walk each way. 5 Bottoms up KB P...
03Nov

Friday 03/11/2017

CrossFit BodiComplete – CrossFit Warm-up 2 sets of: 200m Row Partner holds plank 2 Sets of: 10 T-Lunges 5m Under the fence, over the f...
02Nov

Thursday 02/11/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 5 Inch Worms 10 Deadbugs 3 Sets of: 30 Sec pushup Position, lift alternate arm a...
31Oct

Tuesday 31/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: 1 min Skipping 1 Lap of Lunges, 1 lap of Bear Crawls 2 Sets of: 3 Overhea...
30Oct

Monday 30/10/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 200m Row 200m Run Then 3 Rounds of: 3m Banded X Walk each way. 5 Bottoms up KB P...
28Oct

Saturday 28/10/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 100m Jog 60 Secs of 10 sec hollow, 10 sec rest. 3 Rounds of: 5 Kicks up to HS ho...
27Oct

Friday 27/10/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 1 Min row easy Partner completes 5 inch worms and 1 lap of bear crawl. 2 Sets of...
26Oct

Thursday 26/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up: 3 Rounds of: 10 Db Deadlift, holding both heads of DB. 10 Goblet Squat. 10 DB Press ...
25Oct

Wednesday 25/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: Run, Back wall to fence and back, 3 times. 30 Sec Front Support. 2 Sets o...
24Oct

Tuesday 24/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up: 2 Sets of: 30 Mountain climbers 30 Jumping Jacks. 10 Dislocates. Then 2 sets of: 10 ...
23Oct

Monday 23/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Mins Tabata Skipping. 3 Mins Tabata Double Under Practice 2 Sets of: 10 Single Arm...
21Oct

Saturday 21/10/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 100m Jog 60 Secs of 10 sec hollow, 10 sec rest. 3 Rounds of: 5 Kicks up to HS ho...
20Oct

Friday 20/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up: 2 Rounds of: 1 Min row easy Partner completes 5 inch worms and 1 lap of bear crawl. ...
19Oct

Thursday 19/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up: 3 Rounds of: 10 Db Deadlift, holding both heads of DB. 10 Goblet Squat. 10 DB Press ...
18Oct

Wednesday 18/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: Run, Back wall to fence and back, 3 times. 30 Sec Front Support. 2 Sets o...
17Oct

Tuesday 17/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up: 2 Sets of: 30 Mountain climbers 30 Jumping Jacks. 10 Dislocates. Then 2 sets of: 10 ...
14Oct

Friday 14/10/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 100m Jog 60 Secs of 10 sec hollow, 10 sec rest. 3 Rounds of: 5 Kicks up to HS ho...
13Oct

Friday 13/10/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 1 Min row easy Partner completes 5 inch worms and 1 lap of bear crawl. 2 Sets of...
12Oct

Thursday 12/10/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 10 Db Deadlift, holding both heads of DB. 10 Goblet Squat. 10 DB Press holding b...
11Oct

Wednesday 11/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: Run, Back wall to fence and back, 3 times. 30 Sec Front Support. 2 Sets o...
10Oct

Tuesday 10/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up: 2 Sets of: 30 Mountain climbers 30 Jumping Jacks. 10 Dislocates. Then 2 sets of: 10 ...
09Oct

Monday 09/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Mins Tabata Skipping. 3 Mins Tabata Double Under Practice 2 Sets of: 10 Single Arm...
07Oct

Saturday 07/10/2017

CrossFit BodiComplete – CrossFit Announcements A FRIENDLY REMINDER THAT CLASSES ARE NOT ON TODAY. ENJOY THIS WORKOUT YOU CAN DO FROM H...
06Oct

Friday 06/10/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 1 Min row easy Partner completes 5 inch worms and 1 lap of bear crawl. 2 Sets of...
04Oct

Wednesday 04/10/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: Run, Back wall to fence and back, 3 times. 30 Sec Front Support. 2 Sets of: 20 Sec...
03Oct

Why achieving your goals is a trap!

The dream! You made it…but wait… Ever reached a goal or been oh so close and feel like it’s been ripped out from under you, ou...
03Oct

Tuesday 03/10/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up: 2 Sets of: 30 Mountain climbers 30 Jumping Jacks. 10 Dislocates. Then 2 sets of: 10 ...
27Sep

Wednesday 25/09/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 200m Run 20 Banded Row 5 Inch-Worms 3 Rounds of: 10 Good Mornings 20/15kg 10 Floor...
26Sep

Tuesday 06/09/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 30 Mountain Climbers 3 Wall Climbs Rest 20 Secs btw efforts. 2 Sets of: 10 Banded ...
25Sep

Monday 25/09/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 20 Jumping Jacks 200m Run 10 OH Plate Lunges 1 Min Rest 2 Rounds of: 20 Sec Holl...
23Sep

Saturday 23/09/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 4 Rounds of: 100m Run 20 Sec hollow 20 Sec Superman 5 burpees Metcon Metcon (3 Ro...
22Sep

Friday 22/09/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up – 4 Sets of: 10 Dowel Position Squats 20 Sec Full Grip Rack Hold in quarter squat 3...
21Sep

Thursday 21/09/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression Clean and jerk. Metcon Metcon (Time) WOD 1: 10/8/6/4/2 of: Push jerks, incre...
20Sep

Wednesday 20/09/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of: 10 Straight arm banded Pull backs 10 Bent Over Row 20/15kg 10 front squat...
19Sep

Tuesday 19/09/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – Pang Progression for snatch. Big focus on the high-pulls as panda pulls. Weightli...
18Sep

Monday 18/09/2017

CrossFit BodiComplete – CrossFit Announcements This week we have a deload, for those training 3 or more times per week it means follow...
15Sep

Friday 15/09/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up – 4 Sets of: 10 Dowel Position Squats 20 Sec Full Grip Rack Hold in quarter squat 3...
12Sep

Tuesday 12/09/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression Metcon EMOM for 16 Mins: 1 – 1 Tempo Overhead Squats 3333 2 – 1-4 Strict...
11Sep

Monday 11/09/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up – 2 Sets of: 10 light DB Single Leg Deadlifts cross over body 30 Sec Overhead Pizza...
02Sep

Saturday 02/09/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 5 Rounds of: 100m Run 20 Sec hollow 20 Sec Superman 5 burpees Metcon EMOM for 16 ...
01Sep

Friday 01/09/2017

CrossFit BodiComplete – CrossFit Warm-up 4 Sets of: 10 Dowel Position Squats 20 Sec Full Grip Rack Hold in quarter squat 30 Sec Front ...
31Aug

Thursday 31/08/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression for clean and jerk. Focus on Panda Pulls High-Hang Clean (3 * 2 High Hang Sq...
30Aug

Wednesday 30/08/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of: 10 Straight arm banded Pull backs 10 Bent Over Row 20/15kg 10 front squat...
29Aug

Tuesday 29/08/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression for snatch. Big focus on the high-pulls as panda pulls. Metcon EMOM for 16 M...
26Aug

Saturday 26/08/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Second Squat Hold for form. 20 Secs worth of Y,W,T,A’s. 10 Horse Stance, ch...
25Aug

Friday 25/08/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 12 Min emom: Min 1 – 10 Dowel Position squats, 4 second reps. Min 2 –...
24Aug

Thursday 24/08/2017

CrossFit BodiComplete – CrossFit Warm-up EMOM for 4 mins: 1: Sideways bear crawl 2: 10 Sec Hollow, 10 sec rest, until minute over Rest...
22Aug

Tuesday 22/08/2017

CrossFit BodiComplete – CrossFit Warm-up 20 Sec Set position, clean. 20 Sec Pause at Hang. 5 Rolling pulls to pockets from hang. 20 Se...
21Aug

Monday 21/08/2017

CrossFit BodiComplete – CrossFit Warm-up – Warm Up – 3 Sets of: 3m Banded X Walk each way 10 Good Mornings into Back Squats 10...
19Aug

Saturday 19/08/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Second Squat Hold for form. 20 Secs worth of Y,W,T,A’s. 10 Horse Stance, ch...
18Aug

Friday 18/08/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 12 Min emom: Min 1 – 10 Dowel Position squats, 4 second reps. Min 2 –...
17Aug

Thursday 17/08/2017

CrossFit BodiComplete – CrossFit Warm-up Thursday – EMOM for 4 mins: 1: Sideways bear crawl 2: 10 Sec Hollow, 10 sec rest, until...
16Aug

Wednesday 16/08/2017

CrossFit BodiComplete – CrossFit Warm-up 5 Mins of Run Throughs to get warm. Then EMOM for 8 Mins: Min 1 – Single Arm KB Overhead Ca...
15Aug

Tuesday 15/08/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Rounds as a group of: 20 Sec Set position, clean. 20 Sec Pause at Hang. 5 Rolling ...
14Aug

Monday 14/08/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 3m Banded X Walk each way 10 Good Mornings into Back Squats 10 Scap Pullups 20 Ban...
12Aug

Saturday 12/08/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Second Squat Hold for form. 20 Secs worth of Y,W,T,A’s. 10 Horse Stance, ch...
11Aug

Friday 11/08/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 12 Min emom: Min 1 – 10 Dowel Position squats, 4 second reps. Min 2 –...
10Aug

Thursday 10/08/2017

CrossFit BodiComplete – CrossFit Warm-up EMOM for 4 mins: 1: Sideways bear crawl 2: 10 Sec Hollow, 10 sec rest, until minute over Rest...
09Aug

Wednesday 09/08/2017

CrossFit BodiComplete – CrossFit Warm-up 5 Mins of Run Throughs to get warm. Then EMOM for 8 Mins: Min 1 – KB Front Rack Carry for 3...
08Aug

Tuesday 08/08/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds as a group of: 20 Sec Set position, clean. 20 Sec Pause at Hang. 5 Rolling pulls to ...
07Aug

Monday 07/08/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 3m Banded X Walk each way 10 Good Mornings into Back Squats 10 Scap Pullups 20 Ban...
05Aug

Saturday 05/08/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 30 Second Squat Hold for form. 20 Secs worth of Y,W,T,A’s. 10 Horse Stance, ch...
04Aug

Friday 04/08/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 12 Min emom: Min 1 – 10 Dowel Position squats, 4 second reps. Min 2 –...
02Aug

Wednesday 02/08/2017

CrossFit BodiComplete – CrossFit Warm-up 5 Mins of Run Throughs to get warm then 3 rounds of: 200m Sprint 20 Jumping Lunges Rest 30 se...
01Aug

Tuesday 01/08/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds as a group of: 20 Sec Set position, clean. 20 Sec Pause at Hang. 5 Rolling pulls to ...
31Jul

Monday 31/07/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 3m Banded X Walk each way 10 Good Mornings into Back Squats 10 Scap Pullups 20 Ban...
27Jul

Thursday 27/07/2017

CrossFit BodiComplete – CrossFit Warm-up Thursday – Warm Up – 3 Rounds of: 30 Sec Weighted Overhead Circles, 2.5/1.25kg plates...
26Jul

Wednesday 26/07/2017

CrossFit BodiComplete – CrossFit Warm-up Pang progression for snatch. 3 times through. Metcon EMOM for 20 mins: Min 1 – 6 Snatch Hig...
25Jul

Tuesday 25/07/2017

CrossFit BodiComplete – CrossFit Warm-up 5 Mins of continuous-ish, run throughs, high knees, butt kicks, etc etc. Then 2 Rounds of: 10...
24Jul

Monday 24/07/2017

CrossFit BodiComplete – CrossFit Warm-up 5m Over fence/under fence each way 20 Sec plank 30 jumping Jacks With a partner complete: 20 ...
22Jul

Saturday 22/07/2017

CrossFit BodiComplete – CrossFit Warm-up Twice through. Using a dowel, as a group, coach to run – 20 Sec Snatch Set Position 20 Sec ...
21Jul

Friday 21/07/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 10 T Lunges 10 Banded Pull aparts, 3 second tempo per rep. 10 Lunges into high kne...
20Jul

Thursday 20/07/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 3 Rounds of: 30 Sec Weighted Overhead Circles, 2.5/1.25kg plates 10 DB Deadlifts ...
19Jul

Wednesday 19/07/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: Twice through. Using a dowel, as a group, coach to run – 20 Sec Snatch Set Positio...
17Jul

Monday 17/07/2017

CrossFit BodiComplete – CrossFit Warm-up 5m Over fence/under fence each way 20 Sec plank 30 jumping Jacks With a partner complete: 20 ...
15Jul

Saturday 15/07/2017

CrossFit BodiComplete – CrossFit Warm-up Twice through. Using a dowel, as a group, coach to run – 20 Sec Snatch Set Position 20 Sec ...
14Jul

Friday 14/07/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 10 T Lunges 10 Banded Pull aparts, 3 second tempo per rep. 10 Lunges into high kne...
13Jul

Thursday 13/07/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 3 Rounds of: 30 Sec Weighted Overhead Circles, 2.5/1.25kg plates 10 DB Deadlifts ...
12Jul

Wednesday 12/07/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: Twice through. Using a dowel, as a group, coach to run – 20 Sec Snatch Set Positio...
11Jul

Tuesday 11/07/2017

CrossFit BodiComplete – CrossFit Warm-up Warm up – 5 Mins of continuous-ish, run throughs, high knees, butt kicks, etc etc. Then 2 R...
10Jul

Monday 10/07/2017

CrossFit BodiComplete – CrossFit Warm-up 5m Over fence/under fence each way 20 Sec plank 30 jumping Jacks With a partner complete: 20 ...
08Jul

Saturday 08/07/2017

CrossFit BodiComplete – CrossFit Warm-up Twice through. Using a dowel, as a group, coach to run – 20 Sec Snatch Set Position 20 Sec ...
07Jul

\Friday 07/07/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 10 T Lunges 10 Banded Pull aparts, 3 second tempo per rep. 10 Lunges into high kne...
05Jul

Wednesday 05/07/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: Twice through. Using a dowel, as a group, coach to run – 20 Sec Snatch Set Positio...
04Jul

Tuesday 04/07/2017

CrossFit BodiComplete – CrossFit Warm-up Run Through’s Announcements THERE ARE SEVERAL VARIATIONS TO TODAY’S WORKOUT INCLU...
03Jul

Monday 03/07/2017

CrossFit BodiComplete – CrossFit Warm-up Monday – Warm Up – 5m Over fence/under fence each way 20 Sec plank 30 jumping Jacks With ...
01Jul

Saturday 01/07/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression Snatch Snatch (1 Rep Max) Metcon Metcon (Time) 10 Rounds of Partner DT: Go R...
30Jun

Friday 29/06/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression – Clean and Jerk. Weightlifting Clean (1 Rep Max) Split Jerk (1 Rep Max) J...
29Jun

Wednesday 29/06/2017

CrossFit BodiComplete – CrossFit Announcements Warm Up: 3 Rounds of: 250m Row 1 Lap Bear Crawl 1 Lap Backwards Bear Crawl 5 Burpees Th...
28Jun

Wednesday 28/06/2017

CrossFit BodiComplete – CrossFit Announcements Warm-up 3 Rounds of: 10 Good Morning into Squats, W/Dowel. 30 Sec Plank Then 3 Rounds o...
27Jun

Tuesday 27/06/2017

CrossFit BodiComplete – CrossFit Announcements If you are still unsure how to record your results both past and previous to Wodify, I ...
26Jun

Monday 26/06/2017

CrossFit BodiComplete – CrossFit Announcements We begin our testing phase this week. For those that have not completed any testing wit...
24Jun

Saturday 24/06/2017

CrossFit BodiComplete – CrossFit Warm-up 4 Rounds of: 200m Jog 5 Inch Worms 10 Air Squats 10 Situps Take it easy. Metcon Metcon (Time)...
23Jun

Friday 23/06/2017

CrossFit BodiComplete – CrossFit Warm-up Roll out glutes, 90 secs per check. 1 Min Banded Lat Stretch per arm. Weightlifting Front Squ...
22Jun

Thursday 22/06/2017

CrossFit BodiComplete – CrossFit Warm-up Run Throughs, high knees, butt kicks, crab walks, bear crawls, side to sides, skips etc. Spen...
21Jun

Wednesday 21/06/2017

CrossFit BodiComplete – CrossFit Warm-up 10 Dislocates 10 T-Lunges Then 2 Rounds of: 20 Sec Wall Climb Hold 20 Sec OH Squat Hold 20 Se...
20Jun

Tuesday 20/06/2017

CrossFit BodiComplete – CrossFit Announcements Don’t forget about our bring a friend Monday’s coming up in July. Every Mon...
19Jun

Monday 19/06/2017

CrossFit BodiComplete – CrossFit Announcements This week is a major deload week. That means the volume will be low and the weights wil...
17Jun

Saturday 17/06/2017

CrossFit BodiComplete – CrossFit Warm-up 1 Min pigeon Each side. 1 Min roll out each side upper back. 3 Sets of: 1 Lap Duck walk 10 De...
16Jun

Friday 16/06/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Rounds of: 20 Sec YWTA’s 10 Flamingo Steps 2 Laps of High Skips 5 Burpees, sprin...
15Jun

Thursday 15/06/2017

CrossFit BodiComplete – CrossFit Warm-up 1 Round with dowel, 1 round with bar. 20 Sec Set position 20 Secs of Snatch High Pull 20 Secs...
14Jun

Wednesday 14/06/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of: 10 Horse Stance, 3 sec pause each side 30 Active Calf Press 5 Push Up, Ju...
13Jun

Tuesday 13/06/2017

CrossFit BodiComplete – CrossFit Warm-up Twice Through for warm Up: 5 Inch-Worms 10 Crucifix 1 Min Internal Hip Flow, 30 Sec Child’s...
10Jun

Saturday 10/06/2017

CrossFit BodiComplete – CrossFit Warm-up 1 Min pigeon Each side. 1 Min roll out each side upper back. 3 Sets of: 1 Lap Duck walk 10 De...
09Jun

Friday 09/06/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Rounds of: 20 Sec YWTA’s 10 Flamingo Steps 2 Laps of High Skips 5 Burpees, sprin...
08Jun

Thursday 08/06/2017

CrossFit BodiComplete – CrossFit Warm-up Class Pang Progression – Snatch. Weightlifting Snatch Pull (EMOM for 5 Mins:) 3 Snatch Pull...
07Jun

Wednesday 07/07/17

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 10 Horse Stance, 3 sec pause each side 30 Active Calf Press 5 Push Up, Jump forwar...
06Jun

Tuesday 06/06/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds: 5 Inch-Worms 10 Crucifix 1 Min Internal Hip Flow, 30 Sec Child’s pose Weightlifti...
05Jun

Monday 05/06/2017

CrossFit BodiComplete – CrossFit Warm-up 2 rounds of: 12 Twisted Bears 30 Active Calf presses 12 Rocking Tables 1 Minute squat hold We...
03Jun

Saturday 03/06/2017

CrossFit BodiComplete – CrossFit Warm-up 1 Min pigeon Each side. 1 Min roll out each side upper back. 3 Sets of: 1 Lap Duck walk 10 De...
02Jun

Friday 02/06/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Rounds of: 20 Sec YWTA’s 10 Flamingo Steps 2 Laps of High Skips 5 Burpees, spring feet as...
01Jun

Thursday 01/06/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression – Snatch. Weightlifting Snatch Pull (EMOM for 5 Mins:) 3 Snatch Pulls @ 45...
31May

Wednesday 31/05/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 10 Horse Stance, 3 sec pause each side 30 Active Calf Press 5 Push Up, Jump forwar...
30May

Tuesday 30/05/2017

CrossFit BodiComplete – CrossFit Warm-up CHECK INSTAGRAM OR THE FB PAGE FOR THE VIDEO ON THE INTERNAL HIP FLOW. 5 Inch-Worms 10 Crucif...
29May

Monday 29/05/2017

CrossFit BodiComplete – CrossFit Announcements We are moving into our last 4 week micro cycle today. Should be awesome! I hope you enj...
26May

Friday 26/05/2017

CrossFit BodiComplete – CrossFit Announcements Let us know in the facebook group how you went on Monday’s squat test. Metcon (Ti...
25May

Thursday 25/05/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression – Snatch (No Measure) Pang Progression – Snatch 3 * through of: ...
24May

Wednesday 24/05/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 3 Rounds of: 3m Banded X-Walk up and Back 1 Lap Bunny Hops/Squat jumps 1 Lap ...
23May

Tuesday 23/05/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 2 Sets of: Holding both heads of a dumbbell: 7 deadlifts 7 squats 7 press 1 lap b...
22May

Monday 22/05/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 20 Active Calf stretch 8 Single leg Glute Bridge, 5 sec pause at the top of each...
20May

Saturday 20/05/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 200m Jog 10 Situps 10 Pushups 10 Air Squats Weightlifting Every 4 Mins for 12 Mins...
19May

Friday 19/05/2017

CrossFit BodiComplete – CrossFit Warm-up – Warm Up – 45 Sec Lizard Stretch Each Side 10 Roll back into straddle 45 Sec Pigeon ...
18May

Thursday 18/05/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression – Snatch. Dowel for 1 Round, bar for 2 round. Put a stretch between rounds...
17May

Wednesday 17/05/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 3m Banded X-Walk up and Back 1 Lap Bunny Hops/Squat jumps 1 Lap Backwards Bear C...
16May

Tuesday 16/05/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: Holding both heads of a dumbbell: 7 deadlifts 7 squats 7 press 1 lap bear crawl, s...
15May

Monday 15/05/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Rounds of: 20 Active Calf stretch 8 Single leg Glute Bridge, 5 sec pause at the top of each...
12May

Friday 12/05/2017

CrossFit BodiComplete – CrossFit Warm-up 45 Sec Lizard Stretch Each Side 10 Roll back into straddle 45 Sec Pigeon Stretch 45 Sec Child...
11May

Thursday 11/05/2017

CrossFit BodiComplete – CrossFit Warm-up Pang Progression – Snatch (No Measure) Pang Progression – Snatch 3 * through of: ...
10May

Wednesday 10/05/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 3 Rounds of: 3m Banded X-Walk up and Back 1 Lap Bunny Hops/Squat jumps 1 Lap Back...
09May

Tuesday 09/05/2017

CrossFit BodiComplete – CrossFit Announcements Compare today’s row efforts with 11/04/2017. If you haven’t logged your sco...
08May

Monday 06/05/2017

CrossFit BodiComplete – CrossFit Announcements Don’t forget to sign in for each class this week! We’re looking forward to ...
05May

Friday 05/05/2017

CrossFit BodiComplete – CrossFit Warm-up 45 Sec Lizard Stretch Each Side 10 Roll back into straddle 45 Sec Pigeon Stretch 45 Sec Child...
04May

Thursday 04/05/2017

CrossFit BodiComplete – CrossFit Warm-up Weightlifting Clean and Jerk (EMOM for 10 Mins) 1 Rep, anyway Metcon (No Measure) EMOM for 16...
03May

Wednesday 03/05/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 3 Rounds of: 3m Banded X-Walk up and Back 1 Lap Bunny Hops/Squat jumps 1 Lap Back...
02May

Tuesday 02/05/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: Holding both heads of a dumbbell: 7 deadlifts 7 squats 7 press 1 lap bear crawl, s...
01May

Monday 01/05/2017

CrossFit BodiComplete – CrossFit Announcements Today begins a shift in this current block. We just completed part 1 of 3 where we buil...
29Apr

Saturday 29/04/2017

CrossFit BodiComplete – CrossFit Announcements Keep an eye out on Coach’s page and the CrossFit BodiComplete members page for up...
28Apr

Friday 28/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of. 10 Single leg Squats 10 Landmine press per arm with empty bar 10 Roll Bac...
27Apr

Thursday 27/04/2017

CrossFit BodiComplete – CrossFit Announcements Happy Birthday Coach! Warm-up 3 Rounds of: 30 Shoulder touches in pushup position 20 Ba...
26Apr

Wednesday 26/04/2017

CrossFit BodiComplete – CrossFit Warm-up 3 Sets of: 10 Horse Stance w/ 3 sec pause at the top of each 3m Banded X-Walk up and back 20 ...
25Apr

Tuesday 25/04/2017

CrossFit BodiComplete – CrossFit Announcements A friendly reminder that there is only one class today, at 9 AM. Warm-up 2 Sets of: 20 ...
24Apr

Monday 24/04/2017

CrossFit BodiComplete – CrossFit Announcements A friendly reminder that there is only 1 class tomorrow (ANZAC Day) and it is at 9am. W...
22Apr

Saturday 22/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: 10 Good Morning in Squats with Dowel 10 Dislocates 5 Inch Worms 10 Disloc...
21Apr

Friday 21/04/2017

CrossFit BodiComplete – CrossFit Warm-up – Warm Up: 3 Sets of. 10 Single leg Squats 10 Landmine press per arm with empty bar 10 ...
20Apr

Thursday 20/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up – 3 Rounds of: 30 Shoulder touches in pushup position 20 Banded Rows 10 Good mornin...
19Apr

Wednesday 19/04/2017

CrossFit BodiComplete – CrossFit Announcements GOAL SETTING TODAY! Warm-up Warm Up: 3 Sets of: 10 Horse Stance w/ 3 sec pause at the t...
18Apr

Tuesday 18/04/2017

CrossFit BodiComplete – CrossFit Announcements Don’t forget we are Goal-Setting tomorrow! Get thinking! Warm-up Warm Up: 2 Sets ...
17Apr

Monday 17/04/2017

CrossFit BodiComplete – CrossFit Metcon Warm Up: 3 Sets (12 min Cap) 10 Glute Bridges with 5 Sec pause at the top of each rep. 10 Cruc...
15Apr

Saturday 15/04/2017

CrossFit BodiComplete – CrossFit Warm-up 2 Sets of: 10 Good Morning in Squats with Dowel 10 Dislocates 5 Inch Worms 10 Dislocates, wei...
13Apr

Thursday 13/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Rounds of: 1 Lap Single Arm Farmer’s Carry 1 Lap Single Arm Front Rack Carry 1 L...
12Apr

Wednesday 12/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of: 10 Horse Stance w/ 3 sec pause at the top of each 3m Banded X-Walk up and...
11Apr

Tuesday 11/04/2017

CrossFit BodiComplete – CrossFit Announcements Goal Setting will take place across all classes tomorrow. Make sure you have a think ab...
10Apr

Monday 10/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets (10 min Cap) 10 Glute Bridges with 5 Sec pause at the top of each rep. 10 Cru...
08Apr

Saturday 08/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: 10 Good Morning in Squats with Dowel 10 Dislocates 5 Inch Worms 10 Disloc...
07Apr

Friday 07/04/2017

CrossFit BodiComplete – CrossFit Warm-up – Warm Up: 3 Sets of. 10 Single leg Squats 10 Landmine press per arm with empty bar 10 Roll...
06Apr

Thursday 06/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Rounds of: 1 Lap Single Arm Farmer’s Carry 1 Lap Single Arm Front Rack Carry 1 L...
05Apr

Wednesday 05/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets of: 10 Horse Stance w/ 3 sec pause at the top of each 3m Banded X-Walk up and...
04Apr

Tuesday 04/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 2 Sets of: 20 Sec Y, W, T, A’s 10 Scorpions with Chest opener 5 Front Support hold...
03Apr

Monday 03/04/2017

CrossFit BodiComplete – CrossFit Warm-up Warm Up: 3 Sets (10 min Cap) 10 Glute Bridges with 5 Sec pause at the top of each rep. 10 Cru...
31Mar

Friday 31/03/2017

CrossFit BodiComplete – CrossFit Warm-up (No Measure) Friday – Warm Up: 3 Sets of: 20 Banded Rows 30 Shoulder Touches in Pushup Posi...
30Mar

Thursday 30/03/3017

CrossFit BodiComplete – CrossFit Announcements Thursday – Warm Up: EMOM for 16 mins: Min 1 – 10 Situps + 20 Sec Front Support Min ...
29Mar

Wednesday 29/03/2017

CrossFit BodiComplete – CrossFit Warm-up (No Measure) 3 Rounds of: 1 Min Squat Hold 10 Glute Bridges with 5 Sec Pause at the top. 20 S...
28Mar

Tuesday 28/03/2017 Testing Week

CrossFit BodiComplete – CrossFit Announcements Pumped to have everyone getting on board with Wodify. Testing week will be a good oppor...
27Mar

Monday 27/03/2017 Testing Week

CrossFit BodiComplete – CrossFit Warm-up Warm-up (No Measure) 3 rounds of: 10 Crucifix 10 Scorpion 20 Sec Set Position 10 Bent over Ro...
22Mar

Wednesday 22/03/2017

Warm Up: 3 Sets of: 20 Sec Set position hold with empty bar 10 Dislocates 10 Glute Bridges, 5 sec pause at the top   EMOM for 15 Mins: ...
21Mar

tUESDAY 21/03/2017

Warm Up – 3 Rounds of: 10 Banded Pull Aparts 10 Plank into Front Support 20 Sec Hollow 1 Lap walking Lunge   15 Mins to complete: 5 R...
20Mar

Monday 20/03/2017

Monday – Warm Up: 4 rounds 30 Sec Banded Shoulder Stretch. Alt arms each round. 10 Good Mornings 10 Back Squats 10 Bent Over Row Every 3 M...
16Mar

Thursday 16/03/2017

2000m Row for time. E2MOM for 10 Minutes: 1 Hang Power Snatch 1 Hang From below the knee Power Snatch 1 Power Snatch   Core Complex: 3 ...
15Mar

Wednesday 15/03/2017

3 * 3 OH Squat   For time: 200m Lunge 200m Bottoms Up Kb Walk 100 Situps 50 Ring Push Ups...
14Mar

Tuesday 14/03/2017

Warm Up: 4 Sets of – 30 second Forward Fold 8 Roll Back, roll forward into straddle 30 Shoulder touches 1 Lap Walking Lunges   &n...
13Mar

Monday 13/03/2017

EMOM for 15 Mins: Min 1 – 10 Barbell Step Ups Min 2 – 5 Strict HSPU Min 3 – Rest   21/15/9 of: Russian Swings Box Jum...
09Mar

Thursday 09/03/2017

Class warm up: EMOM for 16 Mins: Min 1 – 5 Kicks up to HS Min 2 – 20 Sec Hollow + 20 Sec Superman Min 3 – 15/10 Calorie Row Min 4 – ...
07Mar

Tuesday 07/03/2017

9/7/5/3 of: Hang Power Cleans 400m Run Rest 1 minute between rounds. Increase weight between rounds.   3 Rounds of: 50m Single Arm Wait...
03Mar

Friday 03/03/2017

3m X Walk Up and Back 20 Sec Hollow 20 Sec Superman 3 Pike-Cobra-Pike   12 Mins to Complete 4 Sets of: 10 Step Ups, to 20 inch box. Cha...
02Mar

Thursday 02/03/2017

Class – Warm Up 3 sets of: Pang Progression – Snatch. Stretch well in between sets.   EMOM for 8 Mins: 1 Snatch power or squat, pau...
01Mar

Wednesday 01/03/2017

Warm Up – 3 Rounds of: 2 Laps of each: Single Arm Farmer’s walk Single Arm Front Rack walk Single Arm OH Walk   AMRAP in 13 Mins of...
27Feb

Monday 27/02/2017

EMOM for 10 Mins: Min 1 – 5 Back Squats @ 70% Min 2 – 15/10 Calorie Row   15 Min AMRAP of: 10 Push Press 50/30 5 Bar Muscle...
23Feb

Thursday 23/02/2017

Hey crew, just a friendly reminder to wear your pink tomorrow night to raise funds for breast cancer research through Barbells for Boobs. Th...
22Feb

Wednesday 22/02/2017

“Rowling” – Aim to get the rower screen to stop at 100m. EMOM for 10 Mins: Min 1 – 1 Squat Clean, heavy, 4 Ring Musc...
21Feb

Tuesday 21/02/2017

5 * 5 Push Press Every 90 secs for 6 mins: 15 Burpees for speed.   Every 3 Mins for 18 Mins: 12 DB Push Press 12 Box Jumps 1 Min AMRAP ...
16Feb

Thursday 16/02/2017

Warm Up – 2 Sets of: Bear Crawl Forwards Lap Bear Crawl Backwards Lap Crab Walk Forwards Lap Crab Walk Backwards Lap   Roll out upper...
15Feb

Wednesday 15/02/2017

Warm up – 3 Sets of: 10 Dislocates 10 Overhead Squats w/dowel 20 Sec Hollow 20 Sec Superman   12 Min Cap to complete: 9/7/5/3 of Unbroken...
14Feb

Tuesday 14/02/2017

Warm Up – 3 Sets of: 3m X-Walk up and Back 10 Good Mornings 20/15kg 10 Bent Over Row with 3 sec pause at top of each rep.   10 Min Ca...
13Feb

Monday 13/02/2017

E2MOM for 10 Mins: 2 Back Squats @ 85% of max Unbroken Muscle Ups/Strict Pullups   Every 3 mins for 15 mins: 15 Push press 45/30kg 12 T...
09Feb

Thursday 09/02/2017

Every 90 seconds for 6 mins: 10 Pendlay Rows 10 Ring Dips   EMOM for 10 Mins (thanks to CF Gymnastics): 1 Toes to bar, increase by 1 re...
08Feb

Wednesday 08/02/2017

E2MOM for 12 Mins: 2 Power Cleans 1 Jerk   20 Min EMOM of: Min 1 – 10 Bench Press Min 2 – 18/15 Calorie Row Min 3 – 2...
07Feb

Tuesday 07/02/2017

75 KB Swings for time.   Every 3 Mins for 9 Mins: 20 Stiff Legged Deadlifts @ 40/25kg 10-15 HSPU   5 Min Cap for each couplet: 3 R...
06Feb

Monday 06/02/2017

Every 2 mins for 10 Mins: 2 Back Squats @ 85-90% 1 Unbroken set of Bar Muscle ups   15 Min AMRAP of: 16 Overhead lunges 8 Burpees 16 Si...
02Feb

Friday 03/02/2017

3 Rounds of: 10 Roll onto back, roll forward into straddle 1 Min Squat Hold 10 Easy ring rows   10 Mins for find your 10 Rep max Front Squa...
01Feb

Thursday 02/02/2017

Warm Up – Pang progression Snatch.   Every 90 Secs for 6 Mins: 10 Overhead Squats, choose a weight   EMOM for 10 Mins: Min 1 –...
31Jan

Wednesday 01/02/2017

Warm Up: Pang Progression, clean and jerk.   9/7/5/3 of: Power Clean and Jerks, Rest as needed between sets. 12 mins to complete.  ...
30Jan

Tuesday 31/01/2017

Warm Up – 2 Rounds of: 10 Single Leg Glute Bridges, no pause, per leg. 10 Kicks up to HS, against wall or free standing.   Every 90 S...
30Jan

Monday 30/01/2017

Warm Up – 3 Rounds of: 1 Min Squat Hold, chest up, elbows inside knees not pushing though. 5 Inch-worms 20 Banded Rows   Every 2 Mins...
20Jan

Friday 20/01/2017

EMOM * 10: Min 1 – 5 Active Hang to Hollow + 5 Active Hang to Arch + 5 Wall Squats Min 2 – 5 Burpees + 5 Wall Squats     E2MOM...
19Jan

Thursday 19/01/2017

Warm up – 2 Rounds of Pang Progression, snatch.   Every 2 mins for 10 mins: 10 Snatch Balance + 10 Situps.   OR   Every 2 M...
18Jan

Wednesday 18/01/2017

Warm Up – Run throughs.   Every 3 mins for 15 mins: 400m Run   9/7/5/3 Power cleans Compsquad you have power snatches   3 Round...
17Jan

Tuesday 17/01/2017

Warm Up – 3 Rounds of: 3 Inch – Worms 10 Wall Squats 20 Sec Plank   Skill – 8 Rounds: Tabata Double unders Compsquad, try triple ...
16Jan

Monday 16/01/2017

  Skill – EMOM for 5 mins, 5 Kicks up to HS hold, graceful approach against wall.   Every 4 Mins for 12 mins: 10 Back Squats @ 6...
14Jan

Saturday 14/01/2017

12 Mins to build to a heavy thruster, from the ground.   In Pairs Complete 1 for 1, 3 rounds each of: 15 Wall Balls 15 Burpees Into – 30 ...
13Jan

Friday 13/01/2017

EMOM * 10: Min 1 – 5 Active Hang to Hollow + 5 Active Hang to Arch + 5 Wall Squats Min 2 – 5 Burpees + 5 Wall Squats   E2M for 12 m...
12Jan

Thursday 12/01/2017

Warm Up – “The floor is Lava” Winners have 6 Burpees, losers have 12.   EMOM for 6 Mins: Min 1 – 10 Muscle Hang Snatch Min 2 ...
11Jan

Wednesday 11/01/2017

Warm Up – Run throughs, high knees, butt kicks, side to side, bear crawl, crab walk   Every 3 mins for 15 mins: 400m Run     20...
10Jan

Tuesday 10/01/2017

EMOM for 10 Mins: Min 1 – 3 Inch-Worms + 5 Wall Squats Min 2 – 10 Russian Swings + 5 Wall Squats   EMOM for 16 Mins: Min 1 – 10 G...
09Jan

Monday 09/01/2017

Every 4 mins for 12 Mins: 10 Back Squats @ 60% of max ME Strict Pullups + 20 Sec Active Hang///ME Ring Rows, feet against wall.   Climb...
04Jan

Wednesday 04/01/2017

4 Sets, 10 min cap of: 10 Single Arm OH Squats per arm   2 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps 800m Run...
29Dec

Thursday 29/12/2016

Warm Up: HS Skills and Drills.   30 Min EMOM: Min 1 – 10 Bench Press Min 2 – 15 Box Jumps Min 3 – 15 Calorie Row Min ...
28Dec

Wednesday 28/12/2016

Welcome back to the gym guys!!! Glad you’re on fire and ready to start your engines again. I don’t like to think of indulging at...
23Dec

Friday 23/12/2016

Saturday 24/12/2016 – 6:30am Sand Dunes, 9am as normal. Sunday 25/12/2016 – Closed Monday 26/12/2016 – Closed Tuesday 27/1...
22Dec

Thursday 22/12/2016

Saturday 24/12/2016 – 6:30am Sand Dunes, 9am as normal. Sunday 25/12/2016 – Closed Monday 26/12/2016 – Closed Tuesday 27/1...
21Dec

Wednesday 21/12/2016

CHECK MONDAY’S POST FOR CHRISTMAS/NEW YEARS HOURS.         Warm Up: 3 Sets of – Hang5 Inch Worms 1 Lap Broad...
20Dec

Tuesday 20/12/2016

CHECK MONDAY’S POST FOR CHRISTMAS/NEW YEARS HOURS         Warm Up Snatch Pang Progression   15 Mins to find: 1RM ...
19Dec

Saturday 24/12/2016

Saturday 24/12/2016 – 6:30am Sand Dunes, 9am as normal. Sunday 25/12/2016 – Closed Monday 26/12/2016 – Closed Tuesday 27/1...
19Dec

Monday 19/12/2016

Monday’s workout below Saturday 24/12/2016 – 6:30am Sand Dunes, 9am as normal. Sunday 25/12/2016 – Closed Monday 26/12/201...
14Dec

Wednesday 14/12/2016

Warm up – Pang Progression Clean and Jerk * 2.   Mobility drills for shoulders and hips for thrusters.   20 Min AMRAP of: Ascend...
14Dec

Tuesday 13/12/2016

Warm Up – 3 Rounds of: 3m Banded X Walk up and Back 10 Banded Bent over Rows 10 Banded Good Mornings 30 Sec Plank   5 * 5 Kicks Up to...
14Dec

Monday 12/12/2016

Warm Up: 4 Rounds of: 20 Sec Hollow 20 Sec Superman 1 Wall Climb 10 sec Hold 1 Lap Walking Lunge   Every 4 Mins for 12 Mins: 10 Back Sq...
09Dec

Friday 09/12/2016

Warm up – 2 Rounds of: 50 High Fives with a partner in pushup position 10 Over Unders Mobility for 5 mins. 10 Mins to complete: 5 * 5 Over...
08Dec

Thursday 08/12/2016

Warm Up – 5 * 5 Kicks up to HS with a spotter off the wall. 10 Mins to complete. 5 Rounds for quality of: 15 Sec L-Sit/Knee-sit 4 Strict T...
07Dec

Wednesday 07/12/2016

Warm Up – 2 Rounds of: 20 Dislocates 5 Strict Burpees EMOM for 8 Mins: Min 1 – 10 Good Mornings + 10 Push Press Min 2 – 10 High Hang s...
06Dec

Tuesday 06/12/2016

Warm Up – 2 Rounds of – 10 Dislocates 10 Overhead Squats EMOM for 8 Mins: Min 1 – 10 High Hang Power Snatch 20/15kg Min 2 – 5 Sn...
05Dec

Monday 05/12/2016

Monday – Warm up – 3 Rounds of: 3m Banded x walk, up and back 30 Sec Hollow, perfection. 2 Walk outs 10 Air Squats 10 mins to complete: ...
29Nov

Tuesday 29/11/2016

4 Sets of: 4 Front Squats @ 82.5% 10 Single Arm Rows 20 Rev Flys   4 Sets of: 10 Ring Dips S/set 20 Sec ring support   3 Rounds fo...
28Nov

Monday 28/11/2016

Snatch skills and Drills.   15 Min AMRAP of: 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to Bar Thanks to Ben Bergeron fo...
25Nov

Friday 25/11/2016

Warm up: 3 Sets of: 20 Banded Rows 20 Shoulder Touches in pushup position 20 Sec Hollow 20 Sec Superman   Every 2 Mins for 12 Mins: 4 Kicks...
24Nov

Thursday 24/11/2016

– 2 Sets of: 30 Jumping Jacks 1 Lap Forwards bear crawl 1 lap backwards bear crawl 1 lap crab walk 5 Rounds for time of: 800m Run 2 Laps o...
23Nov

Wednesday 23/11/2016

Warm Up: 5 Rounds for quality of: 2 Forward Rolls 5 Strict Burpees 1 Wall Climb with 10 sec Hold   E4MOM for 16 Mins: 16 Single Arm Chest p...
22Nov

Tuesday 22/11/2016

E4MOM for 16 Mins: Op 1: 8 Front Squats 20 Shoulder Touches in Pike on box or in Wall Climb Position 8 Pushups 20 Sec Hollow   Op 2: 3 ...
18Nov

Friday 18/11/2016

Warm up – 3 Sets of: 10 Good Mornings 10 Back Squats 10 Bent over Row 20 Jumping Jacks                           ...
17Nov

Thursday 17/11/2016

Warm up – 3 Sets of: 20 Sec Active Hang 20 Sec Superman 20 Sec Hollow   2 Laps of Inch Worms.     Every 4 mins for 16: 15 Bench Angled ...
16Nov

Wednesday 16/11/2016

Warm Up – Pang Progression * 2   Op 1 – Technique/Conditioning Every 2 mins for 10 mins: 10 Clean High Pulls, practising getting pocket...
15Nov

Tuesday 15/11/2016

Warm up – 3 Rounds of: 10 MB Cleans 1 Lap of bear crawl 5 Inch Worms   EMOM for 12 mins: Min 1 – 6 Back Squats @ 75% of max Min2 + 3 ...
14Nov

Monday 14/11/2016

Warm Up – 3 Sets of: 3m Banded X-Walk each way 10 Baby Hollow Rocks 5 Kicks up to HS/5 Attempts   10 Mins to complete 3 sets of: 20 Stiff...
11Nov

Remembrance Day – Corporal Baird

Corporal Baird died how he lived – at the front, giving it his all, without any indecision. He will forever be remembered by his mates...
09Nov

Wednesday 09/11/2016

Pang Progression, clean and jerk. 2 Rounds.   Every 4 mins for 16 Mins: 16 Alternating DB Chest Press, Glute Bridge Supported. Immediat...
07Nov

Monday 07/11/2016

Warm Up – 3 Sets of: 10 Good Mornings 20/15kg 10 Baby Hollow Rocks 5 Pushups, jump into Squat   Then – Banded Lat Stretch, 1 minute...
04Nov

Friday 04/11/2016

Op 1 – “Conditioning” Every 4 Mins for 20 Mins: 5 Strict Pullups, with band is fine 10 Back Squats up 60/40kg 10 Cal Airbike   Op...
03Nov

Thursday 03/11/2016

Thursday – Warm Up – 3 sets of: 20 Sec plank 20 Sec superman 1 Wall Climb with 10 sec pause.   Every 4 Mins for 16 Mins: 15 Angled ...
02Nov

Wednesday 02/11/2016

Wednesday – Warm up – 2 Rounds 10 Dislocates 10 Dowel Position Squats 2 Rounds of: 20 Sec Y/w/t/a holds Rest 40 secs at end   EMOM ...
01Nov

Tuesday 01/11/2016

Tuesday – Warm Up EMOM for 8 Mins: Min 1 – 5 Kicks up to HS with minimal noise Min 2 – 20 Sec Ring Support   Class – Skill – ...
31Oct

Monday 31/10/2016

Monday – Warm up 3 Rounds of – With a KB – 10 Suitcase Deadlifts per side (holding kb on 1 side) 1 Lap Farmer’s Walk per side 1 Lap ...
28Oct

Friday 28/10/2016

Warm Up – 2 Rounds: 3m Banded X-Walk up and back 10 Leg Swings each way 6 Kips   EMOM for 6 Mins: Min 1: 10 MB Cleans Min 2: 5 Straig...
27Oct

Thursday 27/10/2016

Class: Warm up – 3 Sets of: 10 Sec Hollow 10 Sec Superman 20 Sec Front Support 20 Sec Glute Bridge 30 Sec Plank 3 Forward Rolls, Hands pla...
26Oct

Wednesday 26/10/2016

Warm Up – Pang Progression – Clean and jerk, 2 rounds with dowel.   Every 4 mins for 16 Mins: 16 Alternating DB Chest Press 7 Strict K2...
25Oct

Tuesday 25/10/2016

Warm Up – 2 rounds – 20 Shoulder touches in Pushup Position 20 Sec Hollow 20 Sec Super man 20 Scoops   Every 2 mins for 6 mins:...
24Oct

Monday 24/10/2016

Warm up – 3 sets of: 1 Lap lunge 1 Lap sideways Front Support walk 8 Good mornings into squat.   Every 4 Mins for 16 Mins: 8 Bulgaria...
21Oct

Friday 21/10/2016

Warm up – 3 Rounds of: 10 Air Squats 1 Lap Bear Crawl 1 Lap Backwards Lunge 1 Wall Climb 10 Sec Pause   Every 4 mins for 12 mins: 8 B...
20Oct

Thursday 20/10/2016

Warm Up – 4 Rounds of: 3 Inch-Worms 6 V-Snaps   EMOM for 10 Mins: Min 1 – 20 Second Ring Suppurt Min 2 – 3-5 False Grip Pullups on ri...
19Oct

Wednesday 19/10/2016

Warm Up – Pang Progression – Clean and jerk, 2 rounds with dowel.   Every 4 mins for 16 Mins: 16 Alternating DB Chest Press 5 Strict K2...
18Oct

Tuesday 18/10/2016

Warm up – 2 Sets of: 5 Inch Worms 20 Sec Hollow 20 Sec Superman   Every 2 Mins for 6 Mins: 5 Kicks up to HS Without making a sound/10...
17Oct

Monday 17/10/2016

Warm Up – 3 Sets of: 2 Laps Side to Side 1 Lap Butt Kicks 1 Lap High Knees 10 MB Cleans   Every 3 Mins for 15 Mins: 10 Back Squats @ 50% ...
14Oct

Friday 14/10/2016

Friday – Warm Up – 3 Rounds of: 5 Inch-Worms 10 T-Lunges 20 Sec Squat Hold against wall Skip to gate and back   15 Mins to hit: 5/4...
13Oct

Thursday 13/10/2016

1 Round of: Pang Progression with Dowel. 1 Round with barbell. Go over the snatch movements below with them using dowel.   Every 2 mins...
12Oct

Wednesday 12/10/2016

Every 4 mins for 16 Mins: 16 Alternating DB Chest Press 5 Strict K2E/L-Raises (10 Strict T2B for Compsquad) 20 V-Snaps, class only.   5...
10Oct

Monday 10/08/2016

E4MOM for 12 Mins: 8 Bulgarian Split squats, per leg Pullup Skill and Practice work at 12 mins complete EMOM for 8 Mins: 3 Power Clean 1 Pus...
06Oct

Thursday 06/10/2016

3 * 10 Overhead Squats 6 Rounds of: 25 Abmat Situps 20 Sec L-Sit/Knee Sit 10 Burpee Box Jumps...
05Oct

Wednesday 05/10/2016

Wednesday – Warm Up: 3 Rounds of: 10 T-Lunges 20 Banded Row 10 MB Cleans Every 2:30 for 7:30: 3 * 15 Ring Rows with 3 sec pause at the top...
04Oct

Tuesday 04/10/2016

E2MOM for 6 mins: 5 Snatch Grip Push Jerk 5 Overhead Squats 5 SOTS Press keep it light. EMOM for 10 Mins: 3 Position Snatch @ 60%   30 ...
29Sep

Thursday 29/09/2016

Joel has requested a special birthday workout for himself today. He’s a nice kid, so we obliged. But, like all things birthday, itR...
28Sep

Wednesday 28/0/2016

Warm Up: Pang Progression – Snatch.   E2MOM for 6 Mins: 10 High Hang Muscle Snatch @20/15kg 5 Snatch Push Jerk off back of shoulders,...
27Sep

Tuesday 27/09/2016

2 Rounds of: 20 Shoulder touches 20 Second Superman   2 Rounds of: 20 Sec Hollow 10 Superman Pulses   2 Rounds of: 10 V-Snaps 20 B...
26Sep

Monday 26/09/2016

Warm Up – 2 Rounds of: 10 Glute Bridges w/5 sec pause (0-2 mths BW, 2mths + Barbell) 3 Wall Climbs 20 Sec Squat hold against wall   O...
23Sep

Friday 23/09/2016

  Warm Up – 3 Rounds of: 1 Lap Walking lunge 10 Kipping swings 1 Lap Bear Crawl   Roll out upper back.   Every 4 Mins for 2...
22Sep

Thursday 22/09/2016

Every 3 Mins for 15 mins: 4 Chin to Chest pullups on rings, hold for 3 secs at top. 12 Floor Wipers 3 Rounds of each exercise. 1:45 work/0:1...
21Sep

Tuesday 21/09/2016

Warm Up – Pang Progression – Snatch.   E2MOM for 6 Mins: 10 Snatch High Pull for technique – 20/15kg 5 Snatch Push Jerk off back ...
19Sep

Monday

I will do a formal wrap up of The Allstars Sydney Qualifier in an email but congratulations are in order. Sacha, Tee, Rom, Trent, Bowen and ...
16Sep

Friday 16/09/2016

1RM Front Squat   1 RM Overhead Squat   ‘Fran’ – 21/15/9 of: Thrusters 42.5/30 Pullups...
13Sep

Tuesday 13/09/2016

1 Rep Max Testing: Strict Press, Push Press, Bench Press ‘Elizabeth’ – 21/15/9 of: Power cleans 60/40 Ring Dips...
12Sep

Monday – Testing week

1 RM Back Squat ‘Jackie’ – For Time: 1000m Row 50 Thrusters 20/15kg 30 Pullups...
09Sep

Friday 09/2016

Warm Up: Pang Progression – Clean and Jerk    EMOM for 10 Mins: Min 1: 10 Pullups/C2B Min 2: 2 Squat Cleans     5 Min AMRAP of: 15...
08Sep

Thursday 08/09/2016

Here Workout ‘Arnie’ 21 Turkish Get Ups 50 KB Swings 21 Single Arm OH Squats 50 KB Swings 21 Single Arm OH Squats 50 KB Swings 2...
05Sep

Monday 05/09/2016

Everything is better with friends!!! Don’t forget that every Monday in September you can bring a friend down to train with you and enj...
02Sep

Friday 02/09/2016

Every 3:30 for 14 Mins: 3 Front Squats @ 92.5% of maX 5 Strict Press @ 85%   For Time: 21 Calorie Row 14 Clean and Jerks 60/40 7 Bar Mu...
01Sep

Thursday 01/09/2016

First day of Spring here we come. We have a Skill based EMOM for your Wall Climbs and HS position, following into Toes To Bar. Finish E2MOM ...
30Aug

CrossFit Fun

CrossFit fun is about to be had!   September 10th, 6:45pm, Kazbah in Miranda Westfield, CrossFit fun times will be had by all. 10 cours...
29Aug

Monday 29/08/2016

5 * 2 Back Squats   5 Rounds for quality of: 10 Strict Pullups 10 Strict Press 10 Strict Toes to Bar 10 Pistols 10 Strict Ring Dips...
26Aug

Friday 26/08/2016

Every 4 mins for 16 mins: 5 front squats @ 87.5% 5 strict press @ 82.5% Rest.   Emom for 20 mins: Min 1 – 1 round of Cindy Min 2 – ...
25Aug

Thursday 25/08/2016

3 Rounds of Rowing: 300m Moderate pace 300m Hard Pace 200 Moderate Pace 200 Hard Pace 5 Rounds of: Double KB Front Rack Walk * 4 Laps 10 Box...
24Aug

mONDAY 24/08/2016

20 Glute Bridges with 5 sec pause 40 Shoulder Touches   50 single leg deadlifts, With barbell. Bend the knee where needed.   7 Min Cap...
23Aug

Tuesday 23/08/2016

Warm up: 4 rounds of: 1 wall climb, 10 sec hold. 20 sec hollow 20 sec superman   Every 4 mins for 12 mins: 10 Single Arm Shoulder Press...
22Aug

Monday 22/08/2016

Monday – Warm up: 3 rounds of: 10 Dowel Position Squats 10 dislocates   Then 3 rounds of: 10 Goblet Squats 10 Kb Swings 12 mins for 3...
19Aug

19/08/2016

– Pang Progression – Snatch. Every 4 mins for 16 Mins: 7 Front Squats @ 80% of max 5 Strict Press @ 82.5% 10 DUMBELL Skull Crushers in s...
18Aug

Thursday 18/08/2016

500m – 1000m – 500m Rowing. Resting the time it takes to complete. 5 Rounds, working on quick transitions between exercises and ...
17Aug

Wednesday 17/08/2016

Warm Up: 3 Rounds of: 10 Good Mornings into Squat 20 Second Hollow 30 Shoulder Touches Rest 20 seconds.   Every 3 Mins for 15 Mins: 3 Tempo...
16Aug

Tuesday 16/08/2016

Warm Up – 2 Rounds: Y/W/T/A hold, 20 secs each. Pushup position, jump forward into squat 10 times. Rest 30 Seconds.   1 Set * 3 of Pang P...
15Aug

Monday 15/08/2016

Warm Up – 3 Rounds of: 5 Strict Burpees 30 Second Sumo Squat Hold, Back straight, chest up. 10 V-Snaps/Jack Knives 10 Ring Rows   3 Mins ...
12Aug

Friday 12/08/2016

Pang Progression Snatch   Every 4 Mins for 16 mins: 3 Front Squats @ 90% of max 5 Strict Press @ 80% 10 Banded Tricep Ext      17 Min Ca...
11Aug

Thursday 11/08/2016

4 * 500m Rows, Rest 90 Second between efforts. EMOM for 10 Mins: 2 Power Clean and Jerk @ 60%. Working speed and positioning.   For Qua...
10Aug

Actually Wednesday 10/09/2016

Warm up: 2 Rounds of: 20 Sec Y Hold 20 Sec W Hold 20 Sec T Hold 20 Sec A Hold 15 Good Mornings 15 Air Squats   Build to a heavy set of ...
09Aug

Wednesday 09/08/2016

  Pang Progression snatch.   EMOM for 12 Mins: Min 1: 5 Overhead Squats w/ 1 sec pause in the bottom. Min 2: 10-15 KB Swings 32/24kg M...
08Aug

Monday 08/08/2016

Warm Up: 4 Rounds of: 1 Lap High Knees 5 Strict Burpees 1 Lap Crab Walk   Every 4 mins for 16 mins: 10 Back Rack Lunges, start at 60% o...
04Aug

Thursday 04/08/2016

4 Rounds of: 1 Min ME L-Sit 1 Min ME RIng ROws 1 Min ME Pushups   In pairs, 5 Rounds of: 25/17 Calorie Row 20 Weighted Situps   RO...
03Aug

Wednesday 03/08/2016

3 Rounds of: 18 KB Swings 9 Burpees Every 2:30 for 10 Mins: 8 Stiff Legged Deadlifts 5 Tempo Ring Dips EMOM for 10 Mins: 1 Power Snatch, bui...
02Aug

Tuesday 02/08/2016

Every 2 Mins for 14 Mins: 1 Hang Power Clean 1 Power Clean 1 Split Jerk For time: 25 Toes To Bar 50 Double unders 15 Squat Cleans 25 T2B 50 ...
01Aug

Monday 01/08/2016

Every 4 Mins for 16 Mins: 10 Lunges starting at 55% of max. Build each set. 5 L-Pullups S/set 10 Single Arm Rows per side.   3 Rounds o...
29Jul

Friday 29/07/2016

Warm Up – Pang Progression – Clean and jerk.   Every 4 Mins for 16 mins: 7 Front Squats @ 77.5% of max 5 Strict Press @ 80% of max 10 b...
28Jul

Thursday 28/07/2016

Every 3 mins for 12 mins: 6 Bench Press 12 Snatch Grip bent over row Work to a high box jump. 7 Min AMRAP: 3/6/9/12 etc etc Overhead Squats ...
27Jul

Exercise during pregnancy

    Exercise during pregnancy can often be misunderstood. Check out Sacha’s recent interview with one of CFBC’s long s...
25Jul

Monday 25/07/2016

Warm Up: 4 Sets of: 10 Scoops 5 Pushups, jumping into squats 1 Lap Bear Crawl   Every 4 Mins for 16 Mins: 10 Back Rack Lunges, start at...
22Jul

Friday 22/07/2016

Warm Up – Pang Progression CJ.   Every 3:30 mins for 14 mins: 3 Front Squats @ 87.5% of max 5 Strict Press @ 77.5% 10 Box Dips  ...
21Jul

Thursday 21/07/2016

Warm Up: – Rowling…you’ll see.   12 Min EMOM: Min 1: 5 Turkish Getups L Arm Min 2: 5 Turkish Getups R Arm Min 3: 20 W...
20Jul

Wednesday 20/07/2016

We are entering a de-load week guys. The weight will seems a little less heavy on the strength work except for Friday. The workouts will sti...
19Jul

Tuesday 19/07/2016

We are entering a de-load week guys. The weight will seems a little less heavy on the strength work except for Friday. The workouts will sti...
18Jul

Monday 18/07/2016

We are entering a de-load week guys. The weight will seems a little less heavy on the strength work except for Friday. The workouts will sti...
15Jul

Friday 15/07/2016

Friday –  Warm Up: Pang Progression – Clean and jerk.   Every 3:30 Mins for 14 mins complete: 5 Front Squats @ 82.5% of max. 5 Str...
14Jul

Thursday 14/07/2016

16 Min EMOM – Min 1: 8 Bench Press Min 2: 8 Single leg Deadlift Min 3: 5-10 Toes 2 Bar Min 4: 10 Single Arm Rows EMOM for 10 mins: Min...
13Jul

Wednesday 13/07/2016

Make sure you check out Dr Mike getting his hollow rocks done in this morning’s class via Facebook or Instagram. Give it a like if you...
12Jul

Tuesday 12/07/2016

Tuesday – Warm Up – Activation drills: Y’s, W’s, T’s, A’s.   Snatch Pang Progression.   10 Mins, Full ...
11Jul

Monday 11/07/2016

Monday – Warm Up – 4 Rounds of: 10 T-Lunges 10 Front Squats 1 Wall Climb, 10 sec Pause.   Roll out upper back.   EMOM for 15 M...
08Jul

Friday 08/07/2016

Friday 08/07/2016: Warm Up: Pang Progression – Clean and jerk.   Every 4 Mins for 16 mins complete: 7 Front Squats @ 75% of max. 5 St...
07Jul

Thursday 07/07/2016

Stability and Strengthening work for all today! Traditionally a rest day we will be turning Thursday’s into a skill and stability styl...
06Jul

Wednesday 06/07/2016

Wednesday – Warm Up – : 3 Rounds of – 1 Lap Lunges into high Knee 3 Inch-Worms 10 Prayer Squats 10 Hollow Rocks 10 Superman Ro...
05Jul

Tuesday 05/07/2016

Pang progression – Snatch. 3 Rounds, 1 with dowel, 2 with bar.   EMOM for 15 Mins: Min 1: 5 Overhead Squats @ 75% of max. Min 2: 5 Sn...
04Jul

Monday 04/07/2016

3 Rounds of: 8 Deadlifts 8 High Hang Clean High Pulls 8 Front Squats 1 Wall Climb, 10 sec pause Rest 20 seconds before continuing.   Ro...
01Jul

Friday 01/07/2016

Happy Financial New Year guys!! We have a special day planned for your classes so I hope you get down here! 10 Mins to hit 3 * 3 Front Squa...
30Jun

CrossFit BodiComplete Active Rest Day

CrossFit BodiComplete Active Rest is exercise but with a different focus! CrossFit BodiComplete Active Rest often involves a lighter intensi...
29Jun

CrossFit in Kirrawee

CrossFit in Kirrawee: CrossFit in Kirrawee today brings you: 1 Lap Lunges into high Knee 3 Inch-Worms 10 Prayer Squats 10 Hollow Rocks 10 Su...
28Jun

Tuesday 28/06/2016

Warm Up; Pang Progression – Snatch, 3 rounds. First round with dowel. 2nd and 3rd with empty bar. Choose some quick movement pieces betwee...
27Jun

Monday 27/06/2016

4 Mins of rolling out upper back. 2 Mins per side lying on ground, opening up rhomboids and traps.   Every Min for 15 mins: Min 1: 3 Ba...
24Jun

Friday = Fran Day

1 RM Overhead Squat 1 RM Split Jerk from the rack. ‘Fran’ – 21/15/9 of: Thrusters 42.5/30 Pullups, you can scale to banded...
23Jun

Thursday 23/06/2016

A friendly reminder that today is a rest day or catch up day. You can ROMWOD or come down and hit something you haven’t been able to y...
22Jun

Wednesday 22/06/2016

Thursday (tomorrow) will be a catch up day if you have missed any testing this week, or if you can’t make Friday you can test those pa...
21Jun

Tuesday 21/06/2016

Deadlift 3 Rep Max ME Strict Pullups ‘Jackie’ – For time: 1000m Row 50 Thrusters 20/15 30 Pullups/Jumping Pullups/Ring Row...
17Jun

Muscle Ups – Friday 17/06/2016

      Muscle Ups  appear today in the workout and I’d like to see you working your shapes more than anything. We will...
16Jun

Thursday 16/06/2016

3 Rounds of: 10 Deadbugs 10 Good Mornings 10 Ring Rows   EMOM for 16 Mins: Min 1: 10 Single Arm + Opp. leg ring row. Min 2: 6 Single Ar...
15Jun

Helen – Wednesday 15/06/2016

HELEN IS UPON US!!!! (The workout, not Helen Parr from the incredibles) Helen is a traditional CrossFit benchmark workout, a classic and on...
10Jun

Friday 10/06/2016

Every 2 Mins for 8 Mins: 1 Back Squat @ 90-95% ME Strict HSPU.   3 Rounds of: 10 Minute Cap – 5 Ring Muscle ups/ 8 Pullups + 8 Ri...
09Jun

Thursday 09/06/2016

Every 3 Mins for 12 Mins: 5 Man-Makers 15 V-Snaps   30/20/10 of: Deadlifts 40/25kg Situps Strict Press 4 * 20 Sec L-Sits....
07Jun

Tuesday 07/06/2016

Make sure to check out the new timetable. We’ve made several additions to the class and I’m looking forward to seeing you get mo...
06Jun

Monday 06/06/2016

Every 3 Mins for 15 Mins: 3 Back Squats @ 90% of max 4 Weighted Pullups   Option 2: Min 1: 15 Goblet Squats Min 2: 10 Ring Rows + 20 Mo...
02Jun

Functional Thursday 02/06/2016

Functional movement restoration day: Today the second half of class will be introducing you to the functional APP, ROMWOD. A specialty progr...
01Jun

Wednesday 01/06/2016

2 Mins Double Under Practice 1 Min Rest 2 Mins Double Under Practice   Every 3 Minutes Complete: Min 1:3 Front Squats @ 87.5% Min 2: 10 Dum...
31May

Tuesday 31/05/2016

Every 2:30 for 10 Mins: 10 Deadlifts, pick a challenging weight, that maintains form. 5 Tempo Ring Dips, 3 Secs down then drive up////// 3 R...
30May

Monday 30/05/2016

Every 2:30 for 12:30: 4 Back Squats @ 85% 4 Weighted Pullups/ 4 Strict Pullups with Controlled Negative/ 4 Negatives/ 10 Ring Rows.   O...
25May

Wednesday 25/05/2016

Pang Progression – Clean and Jerk.   2 Min Double Under Practice COMPSQUAD YOU HAVE TRIPLE UNDER PRAC, YOUR DOUBLES ARE EXTRAS. 1 Min Res...
23May

Monday 23/05/2016

Warm Up – 3 Rounds of: 10 Dowel Position Squats 10 Walking Planks   Plank Sprint Races.   Every 2:30 for 12:30 Mins: 5 Back Squa...
20May

Friday 20/05/2016

  15 minutes to Build to a heavy set of 2 back Squats. For time: 10 Minute cap: 104 WallBall 52 Pullups     At 10 Minute Mark complet...
18May

Wednesday 18/05/2016

5 Sets of: Min 1: 3 Deadlifts @ 105% of 3 rep Max///////10 Deadlifts with weight. Min 2: 5 Bench Press @ 85%///// 10 Ring Pushups Min 3: Res...
17May

Tuesday 17/05/2016

EMOM for 15 Mins: Min 1: 2 Front Squats @ 90% of max////// 8 Front Squats Min 2: 4 Strict Press @ 85 % of max.////// 8 Strict Press Min 3: R...
16May

Monday 16/05/2016

The CrossFit Regionals have passed and what an exciting weekend, particularly for those of you who watched at home or made the trip down. Wh...
13May

Friday 13/05/2016

0-5 Min 2 Rounds of: 18 Thrusters 40/25 50 Double Unders   5-10 2 rounds of: 15 Overhead Squats 15 Burpees over bar   10-15: 2 Rounds of: ...
12May

Thursday 12/05/2016

EMOM for 15 Minutes: Min 1 – 6 Overhead Squats Min 2 – 6 Snatch Pull Min 3 – 3 Hang Power Snatch   With a partner – 1 min on each r...
11May

Wednesday 11/05/2016

  5 Sets of: Min 1 – 2 Deadlifts @ 105% of 3 Rep Max or 10 stiff legged deadlifts, working positions. Min 2 – 5 Bench Press @ 80% w...
10May

Tuesday 10/05/16

EMOM for 15 Mins; Min 1: 2 Front Squats @ 85% of max. Min 2: 5 Strict Press @ 80% of max. Min 3: Rest.     AMRAP in 20 Mins of: 5/3/1 Stri...
09May

Monday 09/05/2016

Then 3 Rounds of: 10 Russian Swings 24/16kg 7 Burpees, with pushup Rest 15 Seconds.   Every 3 Minutes for 5 rounds complete: Tempo Back...
04May

Wednesday 04/05/16

Min 1: 2 Deadlifts @ 105% of 3 Rep Max or 10 Stiff legged Deadlifts working position. Min 2: 5 Bench Press @ 80% of max or 10 Ring Pushups M...
03May

Tuesday 03/05/2016

Every 3 Mins * 5 rounds. Min1: 2 Front Squats @ 85% of max. Min 2: 5 Strict Press @ 80% of max Min 3: Rest.   AMRAP in 20 Mins of: 5 Strict...
29Apr

Friday 29/04/2016

4 Sets of: 5 Overhead Squats 20 KB Lunges   12 Min Cap: 2 Rounds 400m Run 24 Thrusters 24 SDHP 40/25 At 12 min Mark, 8 min Cap: 2 Round...
28Apr

Thursday 28/04/2016

EMOM for 15 Mins: 1 Squat Clean, details on the whiteboard.   5 Stations, 1 min rest between. 3 times through. Details on the whiteboar...
27Apr

Wednesday 27/04/2016

If your deadlift is above bodyweight *1.5 you will work with a partner on banded glute hamstring raises. 5 * 5 Superset with 10 Strict Ring ...
26Apr

Tuesday 26/04/2016

EMOM for 10 mins: Even: 20 Shoulder touches, in wall climb, or in HS Position or hs walk practice, etc. Odd: 50 Double Unders, 10 up from la...
22Apr

Friday 22/04/2016

Every 2:30 Mins * 15 Mins: 3 Pause Back Squats @ 75% of max, if you can. It will be exceptionally heavy, we did 70% last time. 10 Flat Bench...
20Apr

Wednesday 20/04/2016

5 Rounds for time of: 5 Deadlifts 100/60 (CompSquad 120/70) 10 Burpees   Every 2 Mins for 12 Mins complete: 2 Hang Squat Cleans startin...
18Apr

Monday 18/04/2016

2:30 to complete each set: 2 * 6 @ 70% Back Squat Add 5kg from the last 2 weeks. 2 * 4 @ 77.5% 2 * 2 @ 82.5% Should take max 15 minutes. &nb...
15Apr

Friday 15/04/2016

Every 4 Mins for 16 mins: 10 Back Rack Lunges 5 Bar Muscle Ups/Strict Pullups for ME/ 10 Bent Over Rows + 30 Second Plank.   4 Rounds for t...
14Apr

Thursday 14/04/2016

EMOM for 6 Mins: Clean high Pull EMOM for 10 Mins: 1 Squat Clean, build over the 10 mins. 4 Rounds of: 15 Slam Ball 15 V-Snaps 15 Overhead S...
13Apr

Wednesday 13/04/2016

Every 2:30 for 12:30 – 5 Deadlifts @ 80% of your 3 rep max from 2 weeks ago, + 5/2.5kg 10 Ring Dips Strict, if too easy, make them weighte...
11Apr

Monday 11/04/2016

2:30 to complete each set: 2 * 6 @ 70% Back Squat 2 * 4 @ 77.5% 2 * 2 @ 82.5% Should take max 15 minutes.   Or: Every 3 Minutes for 15 Minu...
08Apr

Friday 08/04/2016

EMOM for 15 Mins: Min 1: 3 Pause Back Squat @ 70% Min 2: 5 L-Pullups Min 3: Rest 9/7/5 of: Muscle Ups Hang Squat Cleans 80/50kg Then: 15/12/...
07Apr

Thursday 04/07/2016

EMOM for 8 Minutes: 3 Clean High Pulls EMOM for 8 Mins: 1 Clean and Jerk   2 Rounds of: 300m Run 25 ABmat Situps 300m Run 25 Straight L...
06Apr

Wednesday 04/06/2016

5 Sets of: 5 Deadlifts @ 80% of your test from last week. 10 Ring Dips Strict   3 Rounds of: 40 Calorie Row 30 Wall Ball 20 Box Jumps ...
05Apr

Tuesday 04/05/2016

Every 2:30 * 5 Rounds: 5 Strict Press Superset with 10 Ring Rows.   3 Rounds for time of: 20 Pullups 20 Pushups 400m Run 3 Sets of 10 S...
04Apr

Monday 04/04/2016

We start our new programming block this week. As always the scalable options and warm up will be found on the whiteboard. Our biggest focus ...
29Mar

Tuesday 29/03/2016

Welcome back to a brand new week. We will be a little in limbo with the program this week but starting next week there will be a huge focus ...
17Mar

Thursday 17/03/2016

The newsletter has been sent out, enjoy it and the mentions it comes up with!   EMOM for 15 mins: 1 Snatch. 10 Rounds of: 1 Min Rowing,...
16Mar

Wednesday 16/03/2016

4 Sets of: 10 Stiff Legged Deadlifts S/set with 15 V-Snaps 4 Sets of: ME Strict Pullups S/set 10-15 Pushups 3 Rounds, 6 minute cap per round...
15Mar

Tuesday 15/03/2016

Every 2:30 for 5 sets: 5 Strict Press @ 75% of max superset 10 Ring Rows.   EMOM for 10 Mins: Even: 10 Toes 2 Bar Odd: 10 Thrusters 50/...
11Mar

Friday 11/03/2016

9/7/5 of Deadlifts Strict HSPU Rest 1 Minute 15/12/9 of: Power Cleans Kipping HSPU Rest 2 minutes 50 Squat Clean into Wall Ball...
10Mar

Thursday 10/03/2016

EMOM for 12 Mins: 1 Snatch, Build weight at 4th and 8the minute. EMOM for 24 Mins: Min 1: 15/12 Calorie Row Min 2: 20 Box Jumps Min 3: 20 KB...
08Mar

Tuesday 08/03/2016

Work to a heavy single Back Squat.   ‘Bring Sally Up’   5 Sets of 10 Ring Rows + 10 Pushups   Stretch dangit...
05Mar

Saturday 05/03/2016

The CrossFit Open hit everyone with some technical work this week and I’m glad to say that you all tackled it head on and impressed me...
03Mar

Thursday 03/03/2016

 Check your emails today guys, I sent a newsletter last night!!! 4 Rounds for time of: Row 500m 12 Burpees 21 Box Jumps   Strength –...
02Mar

Wednesday 02/03/2016

Every 2 Mins * 10 Mins: Start at 70% and build to a heavy set of 3 Back Squats each set.   21/15/9 of: Front Squats 40/25 (Compsquad 60...
29Feb

Monday 29/02/2016

WE HAVE AN EXTRA DAY THIS YEAR!!!   How exciting. A quick wrap up on the CrossFit Open workout Number 1. So proud of everyone who put i...
25Feb

Thursday 25/02/2016

EMOM for 10 Mins: 1 Snatch.   4 Rounds of: 500m Row 12 Burpees 12 Slam Ball 12 Goblet Squats 12 V-Snaps...
24Feb

Wednesday 24/02/2016

Congratulations to all the Overhead Squat PB’s yesterday. Consistency paid off and it’s good to see you all getting movements th...
23Feb

Tuesday 23/02/2016

10 Mins to build to a 1RM Overhead Squat.   Then 2 sets of 30 Second ME Back Squats at the weight you achieved above. Every 4 mins for ...
22Feb

Monday 22/02/2016

Stations: Every 30 Seconds for 3 Times through: Station 1 – 5 Pushups, Jumping into Bottom of the Squat. Station 2 – 8 Swings on the Bar...
19Feb

Friday 19/02/2016

Resting after squats for 3 minutes then: Every 2 mins for 5 Rounds: 2 Power Clean 2 Hang Squat Cleans 2 Front Squats 1 Jerk Start at 60/40 a...
17Feb

Wednesday 17/02/2016

Option 1: 5 Kipping Pullups, maintaining tight hollow, using a band if need be. EMOM for 10 mins. Focus on the active shoulder, tightness in...
16Feb

Tuesday 16/02/2016

A big congratulations to Justin Roberts who got his first muscle up yesterday, strict. He tried to sneak it in while the last class was wrap...
15Feb

Monday 15/02/2016

Stations: Every 30 Seconds for 3 times through: Station 1: 5 Pushups, Jumping forward into the bottom of a squat Station 2: On the Pullup Ba...
11Feb

Thursday 11/02/2016

Every 2 mins * 5 Rounds 3 Thrusters, first round @ 60% of max clean. EMOM * 8 mins: 1 Split Jerk....
10Feb

Wednesday 10/02/2016

Option 1: 5 Kipping Pullups, maintaining tight hollow, using a band if need be. EMOM for 10 mins. Focus on the active shoulder, tightness in...
09Feb

Tuesday 09/02/2016

Every 2 mins * 3 Rounds: 2 Back Squats @ 85-90% of max.     2 Min Change Over then: Every 3 mins for 3 rounds: 10 Overhead Squats,...
05Feb

Friday 05/02/2016

Every 2:30 Mins for 5 Rounds: Start @ 40/25kg and increase from there. 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   15 Min Cap: 60...
04Feb

Thursday 04/02/2016

6 Sets of: 3 Hang Snatch High Pull 2 Power Snatch 1 Overhead Squat Choose a moderate load.   Every 5 minutes for 20 minutes: 300m Row 5...
03Feb

Wednesday 03/02/2016

Option 1: 5 Kipping Pullups, maintaining tight hollow, using a band if need be. EMOM for 10 mins. Focus on the active shoulder, tightness in...
02Feb

Tuesday 02/02/2016

Every 2 Mins for 3 Rounds. 2 Back Squats @ 85-90%   2 Min Changeovers into Every 3 Mins for 3 Rounds: 10 Overhead Squats, Aim for 60-70...
01Feb

Monday 01/02/2016

Stations: Every 30 Seconds for 3 times through: Station 1: 5 Pushups, Jumping forward into the bottom of a squat Station 2: On the Pullup Ba...
29Jan

Friday 29/01/2016

‘Fran’ – 21/15/9 of: Thrusters 42.5/30kg Pullups   5 Rounds for time of: 300m Row = time spent rowing, planking. Anot...
28Jan

Thursday 28/01/2016

Make sure you welcome our new faces this week. Connor, Phil, Kyle, Cooper and Chris have all started up and are raring to go. A reminder tha...
25Jan

Monday 25/01/2016

Tomorrow we are open for a session at 8am only. Get in, hit it hard and get out!!!   30 Muscle Ups for time/12 Min Cap. Or 10 rounds of...
22Jan

Friday 22/01/2016

Complete 1 round every 3 mins for 5 Rounds of: 20 Sec Power Snatch 50/30 Level 2 70/45 20 Sec Clean and Jerk 20 Sec Front Squat Goal is to n...
21Jan

THursday 21/01/2016

EMOM for 5 mins: 5 Snatch High Pull + 5 Overhead Squats using an empty Bar.   Every 90 Seconds * 6 Rounds: 3 TnG Power Snatch, Build to...
20Jan

Wednesday 20/01/2016

Option 1: 5 Kipping Pullups, maintaining tight hollow, using a band if need be. EMOM for 10 mins. Focus on the active shoulder, tightness in...
19Jan

Tuesday 19/01/2016

Every 3 mins for 4 Rounds: 12 Back Squats @ 70% of max. Work hard. Or go home   2 Minute Stations to be completed 4 times through: Stat...
18Jan

Monday 18/01/2016

The crew for this weekend’s Active Summer Pairs competition. Jake’s first competition (with Stew) and he had a blast sweating it...
15Jan

Friday 15/01/2016

What a wet day. Keeping it all inside for our fitness today. A bit more of a complex workout for you to hit. Every 2:30 for 6 rounds: 1 Paus...
14Jan

Thursday 14/01/2015

EMOM for 5 mins: 5 Snatch High Pull + 5 Overhead Squats using an empty Bar.   EMOM for 8 Mins: 1 Pause Snatch @ 70% plus of max. Ideall...
13Jan

Wednesday 13/01/2015

Option 1: 5 Kipping Pullups, maintaining tight hollow, using a band if need be. EMOM for 10 mins. Focus on the active shoulder, tightness in...
12Jan

Tuesday 12/01/2016

Every 3 mins for 4 Rounds: 10 Back Squats @ 73% of max. Work hard. Or go home. 2 Min Stations: To be completed 4 times through. Numbers can ...
11Jan

Monday 11/01/2016

We made it back alive and we are in the full swing of things. A reminder that Monday’s are our Muscle Up and skill progression day. SO...
08Jan

Friday 08/01/2016

6 Sets of the Following Complex to be completed unbroken: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squa...
07Jan

Thursday 07/01/2016

We have rope climbs tomorrow. Again we won’t be doing skill work on them. When coach gets back we will work the skill set to nail it. ...
06Jan

Wednesday 06/01/2016

Option 1: 5 Kipping Pullups, maintaining tight hollow, using a band if need be. EMOM for 10 mins. Focus on the active shoulder, tightness in...
05Jan

Tuesday 05/01/2016

Cardio…..everyone’s favourite….   Every 3 mins for 4 Rounds: 10 Back Squats @ 70% of max. Work hard. Or go home. &nbs...
04Jan

Monday 04/01/2016

  Back to normal this week. Stations, swap every 30 seconds until completed 4 times through each. Station 1: 10 Kips on Bar or Swings o...
30Dec

New Years Eve

Every 2 Mins for 12 Mins: 3 Position Snatch, High Hang, Hang (knees) and Floor. @ 70% of max. Build with each successful set.   5 Round...
30Dec

Wednesday 30/12/2015

Every 2;30 for 10 mins: 10 Deadlifts @ 50% of max. 10 V-Snaps   6 Rounds of: 8 C2B/ Pullups/ 12 Ring Rows 16 Box Jumps Overs...
29Dec

Tuesday 29/12/2015

Glorious Front squats!!! 5 * 3 Front Squats @ 80% of max, build to 85% if comfortable.   “Fight Gone Bad” 3 rounds for max reps of:...
28Dec

Monday 28/12/2015

  4 Rounds of: 7 Clean and Jerks 80/50kg, Class to do 60/40 but goal is unbroken reps. 14 Toes 2 Bar 21 Box Jumps     With a ...
26Dec

Boxing Day

Boxing Day workout: 5 Rounds of: 20m Burpee Broad Jump or 20 burpees 20 Air Squats 20 Situps   Grab a friend at home and tell them it&#...
25Dec

Christmas Day

  Merry Christmas indeed, we are shut today but there is a workout you can do at home tomorrow. Also we are only open at 5:45 and 9;30 ...
24Dec

CHRISTMAS EVE!!!!!

YOU MADE IT!!! For those who set out at the start of the year, Easter, the new Financial year and even Spring. Congratulations, you made it ...
23Dec

Wednesday 23/12/2015

Every 2:30 For 10 minutes: 10 Overhead Squats @ 50% of max set last week. 10 V-Snaps   3 Rounds for time of: 15 Power Snatch 40/25kg 40...
22Dec

Tuesday 22/12/2015

EMOM for 15 mins: 1 Clean and Jerk. Start at 50% of max approximately and build to a heavy single with each minute.   1.6km Run 1.6km R...
21Dec

Monday 21/12/2015

12 Days of Christmas Workout: Warm Up: 6 Rounds of: 5 Slam Ball 5 MB Cleans 100m Run (First Pole)  Work in Pairs and share a bar/box etc et...
18Dec

Friday 18/12/2015

15 Mins to build to 1RM Overhead Squat.   If their overhead squat is not very good, build to max Front Squat   100 Pullups for tim...
17Dec

Thursday 17/12/2015

  Throw back Thursday to these guys getting engaged in Hawaii! 600m Run (cul de sac and back twice) 100 Squats 600m Run 100 Pushups 600...
16Dec

Wednesday 16/12/2015

“Grace” 30 Clean and Jerks for time @ 60/40kg.   5 Rounds for time of: 30 Double unders 8 Ring Dips 30 Double unders 16 KB Swings 32/24...
15Dec

Tuesday 15/12/2015

15 Minute Cap: 150 Wall Balls for time.   10 Rounds with a partner: 1 min each, 1 for 1 until you get to 20 rounds. Score is total dist...
14Dec

Monday 14/12/2015

        The Open Test: The focus will be on stringing reps together. Record results. AMRAP 20 of: 50 Wall Balls, 20/14 5...
12Dec

Saturday 19/20/2015

In Pairs: 100 MB Cleans 20/12kg Partner Holds a Front Support Full length of street Farmer’s carry alternating as they go.   100 Slam...
11Dec

Friday 11/12/2015

   Friday – 10 Rounds of: 5 HSPU 3 Snatch @ 70/45kg 1 Rope Climb/ 3 Strict Pullups.   Build to a heavy Bear complex for the day...
10Dec

Thursday 10/12/2015

Every 2 mins for 5 rounds: 5 Back Squats @ 75%   5 Rounds for time of: 10 Single Arm Snatch, Per arm 20 Russian Twists 10/5 30 m Walkin...
09Dec

Wednesday 09/12/2015

EMOM for 6 mins: HSPU, Pick a number that works. Every 2 Mins for 8 mins: 12 Bent Over Rows   Every 5 mins * 5 Rounds: 5 Muscle Ups/Ban...
08Dec

Tuesday 08/12/2015

9/7/5/3 Unbroken Power Snatch 9/7/5/3 Unbroken Power Clean     EMOM for 20 mins: 8 Thrusters 30/20kg 20 Double Unders There are s...
07Dec

Monday 07/12/2015

15 Min EMOM of: Min 1: Class: 5-10 practising stringing together. Min 2: 1 Squat Clean, pause at the knee 3 seconds. 1 Jerk. 80% of max. Min...
04Dec

Friday 04/12/2015

Open Re-test – Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 85/55kg 6 handstand push-ups 3 cleans 9 ha...
03Dec

Thursday 03/12/2015

Thursday will be run as a scheduled back off day from now until the open. There will still be training it will just be very low impact. &nbs...
02Dec

Wednesday 02/12/2015

  AMRAP in 10 mins of: Ascending ladder: 3/6/9 etc etc 3 Muscle Ups 3 Squats Cleans   EMOM for 10 mins: 1 Hang Squat Snatch @ 75% ...
01Dec

As you have seen the programming has shifted slightly. We are working on your ability to hold onto the bar for long, both gymnastics and lif...
30Nov

Monday 30/11/2015

EMOM for 15 Mins: Min 1: 5-10 T2B practising stringing it together. Min 2: 3 Position Squat Clean @ 80% of max Min 3: 200m Run   Condit...
27Nov

Friday 27/11/2015

10 Min Cap – 1.6km Run AMRAP Clean and Jerk 60/40 in remaining time. Rest 3 Mins: 7 Min Cap – 800m Run AMRAP Power Snatches 50/35 in rem...
26Nov

Thursday 26/11/2015

4 Sets of: 8 Stiff Legged Deadlifts @ 80% 20 Banded Rows   25/20/15/10/5 of: Burpee Box Jumps Pullups...
25Nov

Wednesday 25/11/2015

14 Min AMRAP/Open workout re-test: 7 Muscle Ups 50 Wall Balls 100 Double Unders or: 15 Ring Dips/ 15 Pushups 30 Wall Balls 60 Double Unders/...
24Nov

Tuesday 24/11/2015

9/7/5/3 Unbroken Power Snatch, Rest as needed. 9/7/5/3 Unbroken Power Clean, Rest as needed.   8 Rounds of: 5 HSPU – Strict if you’...
23Nov

Monday 23/11/2015

EMOM for 15 Mins: Min 1: 5-10 Toes 2 bar, goal is practising stringing it together. Min 2: 1 Squat Clean, 2 Front Squats @ 85-90% of max squ...
20Nov

Friday 20/11/2015

THE GYM WILL BE OPEN THIS AFTERNOON BUT BE CAREFUL WITH THE HEAT. DRINK MORE THAN ENOUGH WATER TODAY, ESPECIALLY IN YOUR AIR CONDITIONED OFF...
19Nov

Thursday 19/11/2015

2 Giants sets of: 20 Glute Bridges 5 Second pause at the top 15 Good Morning 20 Bent over Rows Resting as needed.   Every 2 mins * 4 ro...
18Nov

Wednesday 18/11/2015

EMOM for 5 mins: 5 TnG Clean and Jerks straight into every 30 seconds for 5 minutes: 1 Clean and jerk. 3 * ME Strict Pullups   EMOM for...
17Nov

Tuesday 17/11/2015

EMOM for 12 Mins: 1 Hang Snatch @ 75%   For time: 1.6km Run 200 Double Unders 200 Air Squats...
16Nov

Monday 16/11/2015

Strength and Technique EMOM for 15 Mins: Min 1: 5-10 Toes 2 Bar, focus is on stringing it together. Min 2: 15 Ring Dips/Ring Pushups Min 3: ...
13Nov

Friday 13/11/2015

EMOM for 10 Mins: 1 Split Jerk @ 50%, focus is on speed, stick the landing for 3 seconds before standing it up. 10 Mins to hit a Heavy 3 Rep...
12Nov

Thursday 12/11/2015

Skills Focus today is on HS. 24 Min EMOM: Min 1 – 2 2 Heavy Cleans Min 2 – 15 Ring Dips Min 3 – 15 Kb Swings Min 4 –...
11Nov

Wednesday 11/11/2015

15 mins to work up to 1RM Bench Press   3 Rounds for time of: 300m Farmer’s Carry 30 Double Unders 30 Single Arm Snatches 30 Lung...
10Nov

Tuesday 10/11/2015

Every 2 Mins for 10 Mins: 5 Deadlifts @70% 10 Ring Rows 21/15/9 of: Overhead Squats 40/25 Thrusters 40/25 Rest 3 mins 15/12/9 of: HSPU Hand ...
09Nov

Monday 09/11/2015

Today we are running the “Open Test”. It is our sole focus today and afterwards if you have time you can work on skills and dril...
06Nov

Friday 06/11/2015

HS and Snatch Skill work for 15 mins.   10 Min AMRAP of: 10 Box Jumps 20 Wall Balls 30 Double Unders   3 * 8-12 DB Chest Press....
05Nov

Thursday 05/11/2015

Every 3 Mins for 5 Rounds: 8 Back Squats @ 65% 5 Underhand Chinups   4 Rounds not for time of: 15 Angled Leg Raises 3 Cleans @ 90/55kg ...
04Nov

Wednesday 04/11/2015

5 * 5 Deadlifts @ 60%. We will be building up leading into christmas.   21/15/9 of: HSPU Ring Dips Pushups If you’re feeling brave, h...
03Nov

Tuesday 03/11/2015

Final week of our bench cycle: Every 2:30 mins for 5 rounds: 5 Bench Press @ 85% of max 20 Second L-Hang   15 Min Cap: 15/12/9 of: C2B ...
02Nov

Monday 02/11/2015

EMOM for 10 mins: 1 Hang Power Clean 1 Hang Clean 1 Jerk   10 round with a partner: 10 Calories Rowing 10 Thrusters 40/25 10 Burpees ov...
30Oct

Friday 30/10/2015

Every Min for 6 Mins: 1 Overhead Squat, 10 Second pause. Challenge yourself on the weight. Into EMOM for 6 mins: 3 Position snatch at the sa...
29Oct

Thursday 29/10/2015

EMOM for 15 mins: 1 Clean and Jerk.   EMOM FOR 16 Mins: Min 1: 15 Angled Leg Raises Min 2: 15 Box Jumps Min 3: 10 HSPU Min 4: Rest...
28Oct

Wednesday 28/10/2015

3 * 10 Back Squats. Increase the weight again this week.   Ascending Ladder in 10 Minutes of: 1 Muscle Up 60/40, Girls work your ring d...
27Oct

Tuesday 27/10/2015

Every 3 mins for 15 mins: 5 Bench Press @ 80% of max 20 Second L-Hang   For time: 30 C2B Pullups 1.6km Run 30 C2B Pullups...
26Oct

Monday 26/10/2015

The warm up will involve some Kettlebell work for your shoulders to get stronger and more stable. There is also some bonus strength work at ...
23Oct

Friday 23/10/2015

Our main focus today will be on our endurance EMOM: EMOM for 24 Mins: Minute 1: 20/14 Calories Rowing. Minute 2: 15 KB Swings Minute 3: 200m...
22Oct

Thursday 22/10/2015

Every 2:30 for 5 Rounds: 1 Snatch Balance 2 Overhead Squats @ 70% of your overhead squat   4 Sets not for time of: 15 Angled Bench Toes...
21Oct

Wednesday 21/10/2015

Don’t forget today and Saturday are bring a friend day’s. Great opportunity to introduce someone you know to the world we lov...
20Oct

Tuesday 20/10/2015

Every 3 Mins for 15 mins: 5 Bench Press @ 77.5% Up to 10 Strict toes to Bar or 10 Strict knees to elbows.   21/15/9 of: C2B Pullups 400...
19Oct

Monday 19/10/2015

Every 90 seconds for 12 mins: 1 Squat Clean with 3 second pause at the knees. Starting at approximately 70%. 1 Jerk.   3 Rounds of: 60 ...
16Oct

Friday 16/10/2015

Every 2 Mins for 10 mins: 1 Squat Snatch @ 80% 3 Overhead Squats   3 Rounds for time of: 20 Hang Power Cleans 45/30 20 HSPU 20 Thruster...
14Oct

Wednesday 14/10/2015

3 * 10 Back Squats. Rest as needed between sets, keep the same weight, record weight please.   Option 1: 5 Rounds of: 40 Double Unders ...
13Oct

Tuesday 13/10/2015

  Monday’s class improving their front squat position during warm up. Take the time to do it well and the results will last. Ever...
12Oct

Monday 12/10/2015

  Khalipa in 2008 heading up the trail solo at The CrossFit Games. Every 2 Mins for 12 Mins: 1 Clean Pull 1 Squat Clean, start at 70% a...
09Oct

Friday 09/10/2015

  EMOM for 10 mins: Even min: 10/15m/8F Ring Dips Odd Min: 10/15m/10F Toes to bar OR: EMOM for 10 mins: Even: 10 Pushups on Toes Odd: 1...
07Oct

Wednesday 07/10/2015

Every 2:30mins for 5rnds: 5 Bench Press @ 75% of max 5 Strict Knees to elbows ///10 Leg raises in hollow position   Rest 5 mins.   EMOM fo...
02Oct

Friday 02/10/2015

Final day of testing. You can recap anything you’ve missed, perhaps try your max deadlift but we will be completing 1 of 2 workouts fo...
30Sep

Thursday 30/09/2015

Pb’s are dropping like flies in the gym. Jay going under 3 on Fran the other day. Cliff taking 2:30 off his Helen time today. We saw h...
29Sep

  Just a couple of photos from the weekend competing in the Allstars Affiliate Challenge in Homebush. Almost 50 teams battled it out fo...
28Sep

Monday 28/09/2015

Today we beginning testing week. For those new to the process it will look different to our regular classes but hopefully you get in and get...
25Sep

Friday 25/09/2015

Our finalists in the Top of The Box competiton. The finals are next sunday between 7 and 10. So grab a coffee and head down to Menai to supp...
24Sep

Thursday 24/09/2015

Paleo Bars have finally arrived back in stock! We also have some hats arriving just in time for summer. We are gonna test them out and if yo...
22Sep

Tuesday 22/09/2015

15 Min EMOM Snatch work, there are various options on the board for you to take part in. Rowing today. Not going to say what, just come down...
21Sep

Monday 21/09/2015

The golf day was a great day and everyone had a blast. We played in teams of four but the real winner was Lindsay (he could turn pro) as he ...
18Sep

Friday 18/09/2015

Final workout for the Massive CrossFit Online Series. For those not competing the weights are not set in stone and you can make adjustments ...
17Sep

Thursday 17/09/2015

Happy Birthday to Karlena who has been with us quite some time. Today’s workout out was inspired by her favourite exercises so hopeful...
16Sep

Wednesday 16/09/2015

20 Minute AMRAP of: 400m Run 15 Unbroken Wall Ball or 15 Unbroken Goblet Squats Beach Pump Session to finish: 3-4 Giants sets of: 21’1...
15Sep

Tuesday 15/09/2015

Great turn out yesterday. A friendly reminder to get your cash in for the Golf Day this Sunday by Wednesday. We will be heading to Bangor Ta...
14Sep

Monday 14/09/2015

As spring and summer roll in we will be doing one last health challenge for the year kickstarting in October. We have seen great results acr...
10Sep

Thursday 10/09/2015

EMOM for 10 Mins: Even – 3 Snatch Pull @ 120% Odd – 5 Strict Press 16 Min AMRAP of: 20 DB Step Ups 15 Toes to Bar 10 DB Push Pre...
09Sep

Wednesday 09/09/2015

We’re back on the internet baby! So to celebrate I am making this the last week of our 75 Rep KB Swing test. Hopefully you have alread...
31Aug

Monday 31/08/2015

I apologise for the blog not being up as often as it should be, we have been experiencing trouble with the internet. So much information to ...
26Aug

Wednesday 26/08/2015

Working on overhead movement and speed today EMOM for 10 Mins: 1 SPlit Jerk @ 75% 5 Mins to hit a max Split Jerk 9 Min CAP, Ascending ladder...
24Aug

  These 2 love birds got engaged while in Hawaii over the weekend. Jay and Kristie are relatively new to our community but already they...
21Aug

Friday 21/08/2015

Today we have tabata, should be fun and hopefully this will get you in the mood! Test – 75KB Swings for time: Thanks Jack for this ide...
20Aug

Thursday 20/08/2015

Don’t forget the rope climbing workshop tonight at 6pm for those wanting to get a grasp of how to climb up. Should be a bit of fun for...
18Aug

Tuesday 18/08/2015

  Today we have snatch pulls in the programming. The nice thing is the video replays the first pull over and over again in slow motion....
17Aug

Monday 17/08/2015

Yesterday we headed out to CrossFit Macarthur for a day of competitive exercise fun. A big congratulations to Tee, Sarah, Ryan, Bowen, Nat B...
13Aug

Thursday 13/08/2015

5 * 2 Clean Pulls, Rest 90 seconds between sets. 7 Sets of: 1 Hang Clean 1 Clean 1 Front Squat 7 Mins to hit a 1 Rep Max Strict Press 1 Min ...
12Aug

Wednesday 12/08/2015

Every 2 mins for 10 mins: 5 Stiff Legged Deadlifts @ 60% of max 10 Close Grip Pushups Every min for 7 minutes: 2 Split Jerks @ 75% of max. 3...
11Aug

Tuesday 11/08/2015

5 * 2 Bar Muscle Ups, Rest 60 seconds between attempts, or 5 * 5 Straight arm swings to eye height. 5 * 3 Strict C2B + 5 Kipping C2B, Rest 9...
10Aug

Monday 10/08/2015

Every 2:30 For 6 rounds: 4 Back Squats @ 80% S/set 20 Shoulder Touches EMOM for 5 Mins: 20 Secs practising Free Standing HS 2 * ME Strict HS...
06Aug

Thursday 06/08/2015

If you haven’t booked in for mobility yet make sure you get on top of it!!! Snatch technique and drills all day today. Finishing with ...
05Aug

Wednesday 05/08/2015

This morning I woke up with ice on my toes…well not really. But what I have noticed is the commitment everyone has been putting in. An...
03Aug

Monday 03/08/2015

August has rolled around and what a week we have in store. We are no progressing the shoulder touches into the ability to stay up on your ha...
31Jul

Friday 31/07/2015

  4 Years ago this is what CrossFit BodiComplete looked like. Quite a few things have changed and I wanted to thank you guys for watchi...
30Jul

Thursday 30/07/2015

It’s been a solid week, yesterday we saw some strong improvements in people keeping that bar close during Clean Pulls which makes me h...
27Jul

Monday 27/07/2015

The CrossFit Games are in full swing and we have 2 Females crushing it with just the final event to be announced. Kara Webb is in 2nd and Ti...
23Jul

Thursday 23/07/2015

  The CrossFit Games are underway and the aussies have had a huge start in all the categories. Kara Webb took out 1st on event 1. With ...
22Jul

Wednesday 22/07/2015

Pullup progression work again today crew. Make sure you tidy your hands up before coming in and we’ll have a great time!!! Conditionin...
21Jul

Tuesday 21/07/2015

Happy Tuesday Y’all. Rather fresh this morning as everyone came in breathing steam but we have a great session, very simple.   EM...
17Jul

Friday 17/07/2015

Hey crew,   Make sure you check out the video on Instagram or the Facebook page to see the correct way to complete today’s supers...
15Jul

Wednesday 15/07/2015

Don’t forgot about to look after yourself during this colder weather everyone! Marissa swears by hot water, lemon and ginger for preve...
14Jul

Tuesday 14/07/2015

Phenomenal work yesterday organising your goal setting. I am looking forward to working with you on achieving each of these goals you have p...
13Jul

Monday 13/07/2015

Week 2 of our new block of training and we have had some really positive feedback regarding the timing structure of the classes. It brings a...
09Jul

Thursday 09/07/2015

Congratulations to all of our 30 Day Paleo Challenge members!!! There have been some significant changes in lifestyle and particularly body ...
08Jul

Wednesday 08/07/2015

Hey Crew, Appears the new format within class is keeping everyone on their toes. Thanks for all those that have started using the booking sy...
07Jul

Tuesday 07/07/2015

Pullup skill is the main focus of our session today: EMOM for 5 mins: Top to bottom Bar MU Drill + Pulls to eye height. Every 2 mins for 10 ...
06Jul

Monday 06/07/2015

We are trialling a new kind of system in regards to how we structure the classes. The structure will be written on the whiteboard where as o...
03Jul

Friday 03/07/2015

Work up to a 1RM Deadlift.   Then ‘Cindy’ – 20 Min AMRAP of: 5 Pullups 10 Pushups 15 Air Squats...
02Jul

Thursday 02/07/2015

The Pb’s Continue to roll through with everyone getting stronger across the board and seeing some really solid fitness gains too! Toda...
01Jul

Wednesday 01/07/2015

Testing continues: ME Double Unders 1RM Bench Press 1RM Front Squat   ‘JH’ – 21/15/9 of: Thrusters 40/25 *2 Double Un...
30Jun

Tuesday 30/06/2015

  A big congratulations to Ridge and Jenny who finished 2nd in Advanced and Open in the weekend’s individual competition. Bowen, ...
26Jun

Friday – Franday

  Yes finally the day has come. Fran-Day. It’s been quite a while since our last ‘Fran’ so I’m looking forward ...
25Jun

Thursday 25/06/2015

EMOM for 10 Mins: 1 Hang Clean and Jerk Then spend 15 minutes building to a max Clean and jerk.   10 Rounds for time of: 10 Slam Ball 1...
24Jun

Wednesday 24/06/2015

Andrew re-tested his squat this morning for a 10kg pb at 105kg. I posted the video of his 100 on the Facebook page so if you haven’t a...
23Jun

Tuesday 23/06/2015

Make sure you check out the newsletter I sent out. Plenty of fun information in there. especially in regards to a new booking system we are ...
22Jun

Monday 22/06/2015

Today as part of our training we will be completing the hero workout “DT”. Hero workouts are designed to be challenging to the i...
19Jun

Friday 19/06/2015

It’s wet but we’re still here cranking it!!! Make sure you get in before the weekend rolls round. Putting today off with the int...
18Jun

Thursday 18/06/2015

Don’t forget yoga is on tonight at 6pm. Get in and get moving better. If you’re convinced that moving better and being flexible ...
17Jun

Wednesday 17/06/2015

Pang Progression for warm up. EMOM for 10 Mins: 1 Hang Clean 1 Clean 1 Split Jerk 3 * 1000m Rows Rest 2 mins between efforts....
15Jun

Monday 15/06/2015

The 30 Day Paleo Challenge is off to a flying start with so many reports of feeling better, losing weight and training being easier through ...
12Jun

Friday 12/06/2015

Immensely impressed with everyone’s efforts this week. Couldn’t be more proud. We have 3 weeks until we hit our testing week and...
11Jun

Thursday 11/06/2015

I hope you guys got my email and read through it, as I said, feel free to contact me. A little break from the hardcore workouts we’ve ...
09Jun

Tuesday 09/06/2015

Many of you seemed like you had a productive day yesterday, managing to make it in to train. I hope you all enjoyed that deathly workout. Ou...
08Jun

Monday 08/06/2015

Gym is open normal hours today. We will be completing the hero workout “Kelly” – 5 Rounds of: 400m Run 30 Box Jumps 30 Wal...
05Jun

Friday 05/06/2014

Vaughn’s Kitchen – Fennel and Meatball Soup. Ingredients: Meatballs 1kg Beef/pork/lamb mince 1/2 Cup of chopped fresh parsley 1 ...
04Jun

Thursday 04/06/2015

We only have 2 spots left in our upcoming fundamentals program starting June 17th. If you know a friend who would benefit from taking part i...
03Jun

Wednesday 03/06/2015

5 * 2 TnG Power Cleans   8 Min AMRAP of: 10 Burpees 20 Wall Balls Rest 2 Mins 8 Min AMRAP of: 10 V-Snaps 20 Box Jump overs Rest 2 Mins ...
02Jun

Tuesday 02/06/2015

I have emailed out the next Paleo challenge details to everyone. We have a number of people already interested but if you missed the email m...
01Jun

Monday 01/06/2015

Well now there are no more excuses. Check out Julie Foucher in the Central regional this weekend after learning she had torn her achilles te...
28May

Thursday 28/05/2015

Yoga is back to normal today. Looking forward to it myself and getting my flexibility going strong. See you all around the gym!   7 Set...
26May

Tuesday 26/05/2015

We’ve had plenty of interest regarding our June 30 Day Paleo challenge. We will release additional details in the coming days if you w...
25May

Monday 25/05/2015

The Pacific CrossFit Regionals is done and dusted and I’m thoroughly looking forward to there being more australian/nz teams at the Cr...
21May

Thursday 21/05/2015

Now before we get into this post. This may not be your ideal body type or your goal but the point I am about to make still stands regardless...
20May

Wednesday 20/05/2015

We had a great turnout yesterday for bring-a-friend day. Thanks guys for sharing the love with your friends. Don’t forget the guessing...
19May

Tuesday 19/05/2015

Just a quick heads up guys as we have a few timetable changes this week. Yoga will be running today at 10:30am only. Megan has had a surpris...
18May

Monday 18/05/2015

What a weekend!!! We had a big session in the morning followed by Yoga and Mobility and feeling amazing! The first weekend of regionals is o...
15May

Friday 15/05/2015

Mad Max 4 is a great movie and you should all see it. Just saying. Action packed from the get go and I don’t think anyone could have d...
14May

Thursday 14/05/2015

1 Week until the Pacific Regionals kick off. Tickets are still available for those interested in going to check it out. This year the Sunday...
13May

Wednesday 13/05/2015

Hey everyone. I have a new phone but with the same number. I will be sending out a message this afternoon in regards to ongoings at the gym....
12May

Tuesday 12/05/2015

#WODFORNEPAL was a huge success. We raised $350 for a country that is in need of all the support that we can give it. Everyone who participa...
11May

Monday 11/05/2015

Congratulations to this kid on his win this weekend. Ridge took out 1st place in the 104kg Juniors division (at a lightweight of 96.9kg) for...
07May

Thursday 07/05/2015

Brilliant morning in the gym. Don’t let the cold steer you from making an appearance. Consistency now will be far better than wishing ...
06May

Wednesday 06/05/2015

Hey Crew, we are looking to begin some yoga sessions in the gym with the possibility of starting next week. It would be a Tuesday, Thursday ...
05May

Tuesday 05/05/2015

Sorry for there being no post yesterday. This week we will be joining “WOD for Nepal” that has been set up by some of the guys f...
01May

Friday 01/05/2015

Don’t forget tonight at FlipOut. This is the address 12 Parraweena Road, Caringbah NSW 2229. It’s right down the end.   5...
30Apr

  Today’s workout is Jackie. 1 Round for time of: 1000m Row 50 Thrusters 20/15kgs 30 Pullups The above picture is the regionals t...
29Apr

Wednesday 29/04/2015

Hey crew. A reminder that we are heading down to Flip Out on Friday at 8:30 in Taren point. It’s a trampoline filled warehouse of fun ...
28Apr

Tuesday 28/04/2015

A whirlwind post to thank everyone for celebrating my day with me yesterday. I hope you enjoyed the workout I put up. We still have a few sp...
27Apr

Monday 27/04/2015

Well, it’s party time at the gym and to celebrate we are doing a spicy little workout to do with my age. Power Cleans 40/25kgs 400m Ru...
24Apr

There’s no secret guys. Just hard work. People tell me their goals all the time, but only some of them actually make it. Are you going...
23Apr

Thursday 23/04/2015

Check out our instagram today to see the 6am crew putting in the hard yards in this morning’s class. instagram.com/crossfitbodicomplet...
22Apr

Wednesday 22/04/2015

The Pacific CrossFit Regional is just around the corner. A few people are heading down together on the Saturday to check out Australia and A...
21Apr

Tuesday 21/04/2015

Today is a nasty looking day so I decided to program 2 lots of 1.6km runs to make it exciting for you…. Not really. Group A and B R...
20Apr

Monday 20/04/2015

Yesterday was the start of the competition scene for CrossFit BodiComplete and we had a huge turnout at CrossFit Ingleburn’s Burnout 2...
17Apr

Friday 17/04/2015

Many of you will be experiencing the strength volume that we are currently working on, which is a good thing just for the record. But with a...
16Apr

So I mentioned it on Facebook but it’s not official until it’s in the blog. A huge congratulations for Leigh on the birth of his...
15Apr

Wednesday 15/04/2015

Check out this morning’s class photo on Facebook or Instagram. Group A – 5 Rounds of: 3 Db Strict Press 6 DB Push Press 9 Ring R...
14Apr

Tuesday 14/04/2015

I have been talking up the BodyMetrix system and how it is going to change the way we do things in the gym and it is finally ready to undert...
13Apr

Monday 13/04/2015

Today we will be doing the Hero workout ‘Nate’. It will give many of you who have newfound hspu and Muscle Ups to give them a go...
10Apr

Friday 10/04/2015

Hey everyone don’t forget about tonight’s celebrations and dancing at Miranda Hotel from 6pm. I will be there shortly after 7pm ...
09Apr

THURSDAY 09/04/2015

GROUP A + B – 3 * 1000m Rows Resting 2 mins between efforts, record your times. Group A – 15 Min AMRAP of: 6 Strict Press 6 Push...
08Apr

Wednesday 08/04/2015

Middle of the week already? How exciting. Remember to keep on top of your mobility and stretching guys. If you arrive early or stay late get...
07Apr

Monday 07/04/2015

Hey guys, If you haven’t seen Linda’s video from our previous 30 Day Paleo challenge then check it out.   Also the programm...
02Apr

Thursday 02/03/2015

Our last day of testing today as we start a new block of training from next week.   Today’s main focus is your Overhead Squat. Th...
01Apr

Wednesday 01/04/2015

Group A – 6 Rounds of: 6 Push Press 12 SDHP 10 Sec Knee Hang 2 Shuttle Runs Group B – 3 rounds of: 3 Strict Press 6 Push Press 1...
30Mar

Monday 30/03/2015

We have some testing today and Tuesday followed by bring a friend Wednesday. We will be shut the entire Easter long weekend but I will post ...
27Mar

Friday 27/03/2015

The final Open workout is here. This is some important information for Saturday’s competitors. The workout will only be done between 7...
25Mar

Wednesday 25/03/2015

Hey guys,   Sorry for the late post today’s part 1 is a whole host of shoulder endurance. Part 2 is: 3 Rounds of: 400m Run 20 Pow...
24Mar

Today’s episode of Vaughn’s Kitchen is brought to you by vegetables. In all their glory. This is a recipe I got from the ‘...
23Mar

Monday 23/03/2015

Many of you getting your first Handstand Pushup this weekend and some of you getting a PB on your clean. SO impressed by the enthusiasm and ...
20Mar

Friday 20/03/2015

15.4 Is a doozy of a workout and we should see some pb’s here this week. I’m looking forward to seeing you guys hit this as hard...
19Mar

Thursday 19/03/2015

We have a film crew coming this afternoon to take some video footage of the gym. Whether or not we use it I haven’t decided yet. Also ...
18Mar

Wednesday 18/03/2015

TOday’s first piece is to be done all out without h0lding back. Be brave because it’s going to hurt.   10 Min EMOM of: 8 Th...
17Mar

Tuesday 17/03/2015

Don’t forget to put your scores up before 11am today guys! Hopefully you have nailed it and are happy with your effort. I’m prou...
16Mar

Monday 16/03/2015

A huuuuuuuge congratulations to Pat, Jenny, DB, Andrew, Leigh, Bob and Handsome Rob for managing to get Muscle ups over the weekend in 15.3....
12Mar

Thursday 12/03/2015

For those preparing for the open, come in and roll out. Stretch and improve your positions as best as you can. Otherwise: 15 Min EMOM of: 1 ...
11Mar

Wednesday 11/03/2015

So proud of our 30 Day Paleo Challenge members! So far completed just a few re-measures but we have seen over 1 metre worth of change in peo...
10Mar

Tuesday 10/03/2015

A tonne of HS work today for everyone then into this spicy little gasser: 3 Mins of Double Unders 3 Mins of Burpee Box Jump Overs 2 mins of ...
09Mar

Monday 09/03/2015

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Departm...
06Mar

Friday 06/03/2015

A reminder that the open should be done either tonight or tomorrow morning unless otherwise organised with me. Monday’s classes are to...
05Mar

Thursday 05/03/2015

Our 30 Day paleo challenge is almost up. Looking forward to sharing the results with you guys over the coming week of all the good things th...
04Mar

Wednesday 04/03/2015

  I thought today you guys might be over all the hanging core work, sooooo, we have a different movement for the old abba-dabbas.  ...
03Mar

Tuesday 03/03/2015

I’ve received some great feedback in regards to how much fun the CrossFit Open has made the Saturday and Friday classes last week. I&#...
02Mar

Monday 0203/2015

The first CrossFit Open workout is all but wrapped up and you guys showed some real heart. I hope everyone enjoyed their first competitive e...
27Feb

  Last Year’s Australian competitors at the CrossFit Games. Phenomenal athletes and beyond wonderful people.   Today it all ...
26Feb

Thursday 26/02/2015

Group A + B: 10 Min EMOM of –  5 Power Cleans 80/50 10 HR Pushups   A + B : 5 Rounds of: 20 Thrusters 20/15kgs 20 Slam Ball 20/1...
24Feb

Tuesdat 24/02/2015

Great effort yesterday guys on our test of Helen! If you forgot to write it down on your progress sheets try to remember your approximate ti...
23Feb

Monday 23/02/2015

The open is upon us. I will be sending out some information regarding how it is going to take place in the gym over the next five weeks. For...
20Feb

Friday 20/02/2015

Michelle and Lorraine have both just signed up to the CrossFit open. Neither have huge fitness or strength but are willing to give it a crac...
18Feb

Wednesday 18/02/2015

Make sure you say hi to all the new faces. Don’t forget that awkward feeling of being the odd one out in class and then that friendly ...
17Feb

Tuesday 17/02/2015

  Everyone yesterday did so well! So excited to see people get muscle ups in a workout who haven’t before and to see you finish a...
16Feb

Monday 16/02/2015

  Less than 2 weeks until the CrossFit Open hits our shores. SO far almost 40 people registered which is exciting to see. This week: On...
13Feb

Friday 13/02/2015

Good old Friday the 13th. So far we have over 30 members registered for the CrossFit Open and it’s getting exciting. Only 2 weeks unti...
11Feb

Wednesday 11/02/2015

The open is just around the corner. Keep on it guys with registering. I’m looking forward to getting involved with you guys every Frid...
09Feb

Monday 09/02/2015

Our 30 Day Paleo Challenge is underway and we hope to see some big changes in your energy levels and motivation throughout. We also only hav...
06Feb

Friday 06/02/2015

2 Days until we kick off our Paleo Challenge. We have about 15 people registered but I would like to see 20 people all on board! Get on it g...
05Feb

Thursday 05/02/2015

3 Days left to get organised for our 30 day Paleo challenge. Don’t miss out on the chance to kickstart your year the right way. Group ...
04Feb

Wednesday 04/02/2015

Only 4 Days left until we start our 30 day paleo challenge. Don’t miss out on all the information and resources to get your year of he...
03Feb

Tuesday 03/01/2015

This Sunday (Monday for those who are desperately unavailable sunday) at 8am. We kickstart our challenge. I chose the Sunday because it allo...
29Jan

Friday 30/01/2015

No 10:30Am class today guys. Alvi has you covered every other class though and Jakii is taking all of Saturday.   Hope you have as much...
28Jan

Wednesday 28/01/2015

Don’t forget to register for the paleo CHallenge starting 8th of February. For those attending the Last one Standing comp I am happy t...
27Jan

Tuesday 27/01/2015

Just a quick heads up that there will be no 10:30am class on Friday. Also Jakii will be taking Saturday morning’s classes which should...
23Jan

Friday 23/01/2015

Hey CFBC heroes. The gym will be shut for the public holiday on Monday. Enjoy the day in the sun with family and friends and get active. Pla...
22Jan

Thursday 22/01/2015

A little throwback thursday for your viewing pleasure today: This was my first ever competition in 2010. I’d never used gymnastics rin...
21Jan

Wednesday 21/01/2015

I have finally finished with all of the One-on-One sessions for you guys to start the year. You can always organise to book in with myself o...
19Jan

Monday 19/01/2015

What a big week we have ahead of us. On my desk will be a simple registration form for you to fill out to participate in the Paleo Challenge...
16Jan

Friday 16/01/2015

A bit of a blurry picture but it makes me happy to see our members smashing their dreams out of the park due to their fitness. This is why e...
15Jan

Thursday 15/01/2015

Group A – 3 * 1000m Rows. Rest 3 mins btw efforts. Group B – 10 Rounds of: 10 bent over Row @ 60/40kgs 10 Pushups 10 Stiff-Legged D...
14Jan

Wednesday 14/01/2015

Group A – 8 * 5 Front Squats 60/40kgs S/set with 20 sec superman. Rest 40 seconds. Group B – 4 * 7 Back Squats @ 75-80% of max, superset...
13Jan

Tuesday 13/01/2015

Great start to the week yesterday with many people who were re-testing their open workouts from last year seeing big improvements. Really ex...
12Jan

Monday 12/01/2015

Check out the facebook page for some encouragement on training with a purpose. If you haven’t booked in your session with me yet then ...
08Jan

Thursday 08/01/2015

So everyone likes a good burpee right? The one on ones have been filling up fast and it’s been awesome to see some people already star...
07Jan

Wednesday 07/01/2015

Well it’s that time of year again. Coach Marissa’s Birthday. So we are doing a little birthday workout in honour of her excellen...
06Jan

Tuesday 06/01/2015

I’m a big believer in training with a purpose. We are going to discuss goal setting next week and how to maximise your chances of achi...
05Jan

Monday 05/01/2015

2015 is upon us, I’m pretty excited to say the least. My goal is to inspire you all year to reach your potential and be the best you c...
03Jan

Saturday 03/01/2015

Find an oval, soccer or league or something approximately 100m Long. EMOM for 16 Minutes; Even Minute – 200m Run Odd Minute – 15...
02Jan

Friday 02/01/2014

EMOM for 12 Minutes (trying to keep these quick for you to not waste your day): Even Minute – 15 Burpees (make adjustments if need be)...
27Dec

Saturday 27/12/2014

50/30/10 of: Air squats Pushups situps It’s a very simple piece, change the numbers if you feel it is too much for you to do, or you d...
26Dec

Boxing Day

This one is easy. Work your way through 100 burpees. I know you don’t want to but what you do in the quiet, behind the scenes when nob...
24Dec

Wednesday 24/12/2014

My apologies for the late post everyone. I hope you have organised yourselves well for tomorrow and are looking forward to family time. Havi...
23Dec

Tuesday 23/12/2014

For everyone’s benefit (mine included) I will be posting workouts on the days off. Stuff that you can do at home or at the park. Group...
22Dec

Monday 22/12/2014

3 Days left until Custard. And a bunch of other stuff I’m sure but I only get to eat custard once per year and i will eat a lot of it ...
19Dec

Friday 19/12/2014

So Marissa and I are headed to Melbourne this morning, hence why this is being posted at 4am. Enjoy the weekend and classes are as follows: ...
16Dec

Tuesday 16/12/2014

Don’t forget to register for the upcoming dexa scan, especially those involved in the 8 week challenge which has just finished. I am l...
15Dec

Monday 15/12/2014

Well that was a fun weekend, My favourite moment was Ridge playing cricket, again. First ball, swings wildly and misses, looks back to see i...
12Dec

Friday 12/12/2014

            So we find ourselves at another episode of ‘Vaughn’s Kitchen’. I went with a new...
11Dec

Thursday 11/12/2014

Group A + B 10 Min AMRAP of: 10 Pendlay Row 10 Ring Dips/Pushups 20 Double Unders Rest 5 Mins 3 Min Cap: 50 Wall Ball 2 Min Rest 15 Min Cap:...
10Dec

Wednesday 10/12/2014

A reminder that the Dexa Scan will be running next week, 18th of December. Always a good way to check out your body fat and muscle mass and ...
09Dec

Tuesday 09/12/2014

  This post is going to come across a bit blunt, but it needs to be said: As we come to the end of our 8 week challenge there has been ...
05Dec

Friday 05/12/2014

End of the week so just another friendly reminder that tomorrow morning’s class will have a videographer filming the class. He will be...
04Dec

Thursday 04/12/2014

SUPER IMPORTANT NOTICE!!!!!!!!!!!! Saturday we have a videographer coming by to do some filming work, I may be more enthusiastic than my usu...
03Dec

Wednesday 03/12/2014

Today is going to be hot so if you are coming in tonight make sure you keep up your water all day. I would like at least 2 Litres for the gu...
02Dec

Tuesday 02/12/2014

Following the theme from yesterday’s legtacular day we will be pushing through shoulders today in a similar fashion.   15 Minutes...
01Dec

Monday 01/12/2014

It’s December! Which is exciting for 2 reasons. 1. Christmas Party – We will be doing a small awards bizzo for the year that has...
28Nov

Friday 28/11/2014

We’ve reached the end of another week and it’s been a doozy. Everyone telling me all their workouts from previous days and it...
27Nov

Thursday 27/11/2014

Only 1 male has attempted this week’s challenge, so at this stage he is going to take out the half hour pt session for this week’...
26Nov

Wednesday 26/11/2014

This is Jenny, and her muscle up. I’m also about to dispel all those immediate excuses for why you can’t do what she finally ach...
25Nov

Tuesday 25/11/2014

A reminder to check yesterday’s post for this week’s challenge. Noone has done it so far So your chances of winning at the momen...
24Nov

Monday 24/11/2014

3 Weeks remain in our challenge guys. I have noticed some great results in some of our 6AMer’s this morning and I am looking forward t...
21Nov

Friday 21/11/2014

Yesterday was a great day and thank you all again for bringing a friend. Today is a hot day so the workout and strength portion have been se...
20Nov

Thursday 20/11/2014

Hi everyone. As I have mentioned a few times, today is bring a friend day and it looks like there will be quite a number of people showing u...
19Nov

Wednesday 19/11/2014

Alrighty then. We are back into the swing of things and I hope those that were around on Sunday are fully rested up. Tomorrow is bring a fri...
18Nov

My two most favourite photos from the weekend. If you can zoom in on the girl from CrossFit Hunter’s face you will see how hard she wa...
17Nov

Monday 17/11/2014

Massive day yesterday. Couldn’t have done it without all those that helped. The gym will be a little messy today but we will see how w...
14Nov

Friday 14/11/2014

If you haven’t read the newsletter yet make sure you do. Classes will run tomorrow as usual. If you aren’t competing or helping ...
13Nov

Thursday 13/11/2014

Big Volume Today: 10 Front Squats 50% of max 10 Windmills per arm 10 Single Leg Deadlifts per leg 10 Tempo Pushups, 2010 10 Single Arm Snatc...
12Nov

Wednesday 12/11/2014

How good has this guy been. I hope you are enjoying his teaching style. For those yet to meet Alvaro (alvi) come on down to Wednesday nights...
11Nov

Tuesday 11/11/2014

Alrighty, I have re-instated the chalk. Read yesterday in regards to how to chalk up properly. Super happy about everyone’s efforts on...
10Nov

Monday 10/11/2014

Some rules to re-iterate for both new people and those that may have forgotten: 1 – When using chalk, keep hands inside the bucket and...
06Nov

Thursday 06/11/2014

Everyone continues to work hard during our challenge. What I am particularly impressed with is how many people have taken on board the nutri...
04Nov

Tuesday 04/11/2014

Big showing yesterday and I was stoked with everyone’s efforts. With the Melbourne Cup today we have structured our own little race fo...
03Nov

Monday 03/11/2014

Fraser took out our 2 minute Double Under challenge last week and wins the $50 GNC Rockdale Voucher. I hope you guys are continuing to eat w...
31Oct

Friday 31/10/2014

Last chance to hit up this week’s challenge and score yourself this week’s GNC voucher to be used. I will be making good on that...
30Oct

Wednesday 30/10/2014

So I have been mucking around with the concept for a while now, that for weight loss, changing your breakfast to fats and proteins only to e...
29Oct

Wednesday 29/10/2014

A reminder that this week’s challenge is a 2 min max double effort for total reps. Winner gets a $50 voucher to our next GNC order. &n...
28Oct

Tuesday 28/10/2014

Congratulations to last week’s challenge winner D.B with a 125kg Bench Press. Lucky him gets to take home a free tub of protein. This ...
27Oct

Monday 27/10/2014

A great weekend by all! Aus Fitness League was a blast and we sold out for Bridging the Gap fundraiser. If you can help me judge please send...
24Oct

Friday 24/10/2014

Friday is here and the end of what has been a very big first week. At standing D.B has the biggest 1 rm bench press and is looking in line t...
23Oct

Thursday 23/10/2014

Cravings are by far the worst part of improving your nutrition. Straight to the point, below are some handy hints on how to combat cravings,...
22Oct

Wednesday 22/10/2014

Tomorrow we will be making note of how grains affect the absorption of your nutrition input.   Group A – 15 mins: 8 Ring Rows 8 H...
21Oct

Tuesday 21/10/2014

Natalie Bourke –  Our favourite nutritionist had some wonderful points to make on the weekend and for those that were there, this is ...
20Oct

Monday 20/10/2014

The 8 week challenge begins! As of today you will be working harder than ever to get where you want to get. The nutrition lecture was awesom...
17Oct

Friday 17/10/2014

Here are a couple of handy tips and a bit of information to help you achieve your lean and mean goals over the next 8 weeks. 1. Steady stat...
16Oct

Thursday 16/10/2014

Due to the Nutrition seminar at 9am on Saturday run by Natalie Bourke we will not be running class. There will be open gym at 8am to finish ...
15Oct

Wednesday 15/10/2014

That storm was hectic! Well done to everyone yesterday in their movements. I saw some big improvements across the board in our toes 2 bar. &...
14Oct

Tuesday 14/10/2014

Joel, Ursula and Gordo took part in the Cerberus Challenge over the weekend and had a blast putting in a particularly dominant performance i...
13Oct

Monday 13/10/2014

Group A 6 Rounds, think quality. 10 Dumbell Squats 10 Ring Rows, Elevate Feet where able. 50 Skips or 25 Double unders   Group B With a...
10Oct

Friday 10/10/2014

I’m glad many of you think the new site is awesome. The continue will continue to improve as I improve as a coach and the workouts can...
08Oct

Thursday 09/10/14

Welcome to our new site We’re now at crossfitbodicomplete.com Group A – 4 rounds 500m row 25 DB squats Rest 90 seconds. Group B ...
07Oct

Wednesday 08/10/2014

A reminder that the 8 week challenge begins in just under 2 weeks. Get your friends involved I know there are many of you that have mentione...
06Oct

Tuesday 07/10/2014

Yesterday was a blast with our gym grid league competition and touch footy. Back to the grind today. Group A -For quality:10 Rounds of10 Dea...
02Oct

Friday 03/10/2014

So proud of everyone so far this week. Don’t forget to book in for the dexa scan and put your name down for the nutrition seminar leading ...
01Oct

Thursday 02/10/2014

A friendly reminder that on Monday we will only be open from 8am until approx 9am due to the public holiday. At 930am we will be playing a m...
01Oct

Wednesday 01/10/2014

Hope all your legs are recovering well today! Check out the facebook page for an article that we shared to help explain why you will see me ...
28Sep

Monday 28/09/2014

We have a brand new block of programming beginning and I am excited to get this cranking. As mentioned we will be having two pathway options...
22Sep

Monday 22/09/2014

We have a big week ahead of us everyone. I may be a little slow in responding to emails and getting information to all of you while we repai...
18Sep

Friday 19/09/2014

Next week is testing week, so sleep and eat well over the weekend and prepare for excellence. 3 * 5 Strict Press 3 * 5 Push Press 6 * 1 Spli...
17Sep

Thursday 18/09/2014

I did a post on this kid just a few weeks ago. I made 3 points:1. He works hard when he is here.2. He doesn’t get distracted.3. And he...
16Sep

Wednesday 17/09/2014

Stay tuned to the Facebook Page today for something special that is worthy of mention.HS Work – Options and work on the board. For Qua...
15Sep

Tuesday 16/09/2014

Yesterday was an awesome and successful day at training and today is shaping up to be the same!  Mc’d with a 35kg Snatch attempt....
14Sep

Monday 15/09/2014

So much to write about the weekend that I think I will save it for an email.Needless to say, a huge amount of fun.And Teenage Mutant Ninja T...
11Sep

Friday 12/09/2014

As usual, a friendly reminder there is no open gym this afternoon due to our Kid’s Classes.Summer is just around the corner so a remin...
10Sep

Thursday 11/09/2014

RECOVERY! One of the hardest things to get right but I continually get asked how can I improve my recovery time, how can I be less sore the ...
10Sep

Wednesday 10/09/2014

Strength and Skill work today is focused around Ring Dips, there are several options on the board to go through. Wod: 4 Rounds for time of:1...
08Sep

Tuesday 09/09/2014

A friendly reminder that the cerberus challenge is upcoming. Also this Saturday it looks like we will be playing host to the first round of ...
07Sep

Monday 08/09/2014

Great stuff last week, let’e kick things up one more time going into this week! 3 * 5 Strict Press 3 * 5 Push Press 5 Rounds of:30 Dou...
03Sep

Thursday 05/09/2014

We’ve had a very busy start to the week but everything is right in the world now and we can get on with hitting it hard. For those of ...
01Sep

Tuesday 02/09/2014

Back to normal this week with all classes running as expected. Spent some time in discussion with CrossFit Games and NPGL athlete Khan Porte...
29Aug

Friday 29/08/2014

A friendly reminder there is no open gym this afternoon at 4pm. Classes will run as normal.Also no classes tomorrow (saturday) as we will be...
27Aug

Thursday 28/08/2014

Some quick notices: No open gym on Friday due to CFBC Kids classes. Classes will run as usual. No classes on Saturday. Hit the dunes, or com...
26Aug

Wednesday 27/08/2014

The evolution of everyone’s favourite young gun Tim Davis.Tim has demonstrated a desire to be the best athlete he can manage to be for...
25Aug

Tuesday 26/08/2014

It’s the ladies turn on the speed ladder today.  Clean and Jerk Speed Ladder. 5 * 10 Step Ups 20″ box using a barbell. S/se...
24Aug

Monday 25/08/2014

The roles will be reversed for tomorrow but for today we have: Boys – Clean and jerk ladder. Girls –  5 sets of 10 step ups...
21Aug

Friday 22/08/2014

Overhand Grip Vs Suicide GripWhy does it feel stronger when pressing with a suicide grip?Often removing the thumb from the gripping mechanic...
20Aug

Thursday 21/08/2014

Today is a good day. What are you planning to eat to do? If you haven’t planned what do you have that you know you can prepare easily ...
19Aug

Wednesday 20/08/2014

Bring long socks today guys, or a long pair of A8 compression gear or skins. Rope climbs are fun but your shins will appreciate the love!!! ...
17Aug

Monday 18/08/2014

SOOOOOOOOO…..After a mammoth 48 hours with many thanks to Steve, Jarred, Cain, Joel and Trent we finally finished up the gym. A couple...
12Aug

Wednesday 13/08/2014

A little break from the legs today. Enjoy trying to use a knife and fork later though. Every min for 18 mins:Minute 1: 20kb SwingsMinute 2: ...
11Aug

Tuesday 12/08/2014

Back in town and raring to go. Fundamentals kicks off this week. We have 2 spots left so if you have any friends that are thinking about joi...
11Aug

Monday 12/08/2014

5 * 5 Back Squats @ 80%S/set 10 Clapping Pushups 5 Rounds of:1 Min Wall Ball1 Min Box Jump1 Min Push Press1 Min RestFor total reps....
07Aug

Friday 09/08/2014

A reminder there is no open gym tonight at 4pm. All Friday classes running as usual.Also there is no class on Saturday(tomorrow). Apologies ...
06Aug

Thursday 07/08/2014

A friendly reminder that there will be no open gym on Friday at 4pm. Classes will run as normal. Also there are not Saturday classes due to ...
06Aug

Wednesday 06/08/2014

A reminder that there will be no open gym on Friday. Classes will run as normal.Also there will be no classes this Saturday. There are plent...
04Aug

Tuesday 05/08/2014

Hey everybody. As I will be away in Brisbane later this week there will be no open gym on Friday. Classes will run as usual. At this stage t...
04Aug

Monday 04/08/2014

Welcome to the new week, I hope you are as excited as I am. 5 * 5 Back SquatS/set3 HSPU Negatives or Strict HSPU Every 2 mins for 16 mins:5 ...
30Jul

Thursday 31/07/2014

STRETCH!!!This is not just another post about how stretching or mobility is going to benefit you, although there will be a bit of that. This...
29Jul

Wednesday 30/07/2014

I want to give credit to you, our CFBC family for keeping the gym tidy and organised. Great work to see you looking after what you care abou...
28Jul

Tuesday 29/07/2014

Check out yesterday’s episode of Vaughn’s Kitchen if you missed it. In the words of Kane “It was good quiche”. Altho...
27Jul

Monday 28/07/2014

Another exciting episode of Vaughn’s Kitchen for all to see. Mum’s Quiche This recipe is great kept in the fridge and used as a ...
23Jul

Thursday 24/07/2014

Skill and technique work again today everyone. In the word’s of ‘The Rock’: FOCUS! 5 * 4 Snatch Pull 5 * 2 High Hang Snatc...
22Jul

Wednesday 23/07/2014

Fantastic work on yesterday’s gnarly workout everyone. I hope your shoulders are recovering well today. 5 sets of:5-8 Strict Pullupss/...
21Jul

Tuesday 22/07/2014

5 * 3 Strict PressS/set20 sec L-Hang 1000m Row50 Thrusters 20/1540 Pushups30 Overhead Squats 20/1520 Burpees10 HSPU...
20Jul

Monday 21/07/2014

Make sure you head on over to the timetable page if you missed the update about the schedule changes. 5 * 1 Lap of Walking Front Rack LungeS...
17Jul

Friday 18/07/2014

A small sparkle of interest for paintball has been established. 4 people. Could have sworn more of you were keen. I guess we will never know...
16Jul

Wednesday 16/07/2014

Sorry about yesterday’s lack of post. Hopefully you all got a chance to read Monday’s post and were able to take something from ...
13Jul

Monday 14/07/2014

Goal Setting and what you’re doing wrong.Recently read an article which sparked my interest in motivation and goal setting. Your psych...
11Jul

Friday 11/07/2014

5 * 2 Pause Front SquatsS/set6 Strict Ring Rows. 10 Minutes HSPU skill work. 5 rounds for time of:5 HSPU1 Lap OH lunge 20/10...
09Jul

Thursday 10/07/2014

5 * 4 Snatch Pull5 * 2 High Hang Snatch5 * 2 Snatch Push Jerk Every 90 secs for 20 mins:100m Run6 Burpees to the pullup bar3 Toes to bar...
08Jul

Monday 09/07/2014

5 sets of:8 Push Press approximately 75%s/set5 Strict ring dips Perform w round of ‘Cindy’ before each set of clean and jerks.2/...
07Jul

Tuesday 08/07/2014

Hopefully some of you are inspired to try the recipe. If you have anything you would like me to try, ask. 6 * 4 Clean Pull ( https://ww...
06Jul

Monday 07/07/2014

It’s been a while but welcome to another episode of ‘Vaughn’s Kitchen’. Featuring special guest: My Bicep. TodayR...
26Jun

Friday 27/06/2014

5 rnds not for time:10 Bent over rows/set10 Ring PushupsRest 2 mins btw sets. 5 Rnds for time of:15 MB Situps against wall15 Toes to bar. Ch...
25Jun

Thursday 26/06/2014

Speed and power today legends. Focus when in the gym today is on your position and explosive work from the hip drive. Quality movement! EMOM...
23Jun

Tuesday 24/06/2014

10 * 1 Split Jerk. Work up to a heavy single for the day. 6 Rounds Each. With a partner:300m Row15 Burpees Enjoy....
22Jun

Monday 23/06/2014

Today is a day to be excited and determined. The start of your training week gives you a fresh opportunity to hit it out and start the chang...
19Jun

Friday 20/06/2014

Today might come across as a little more educational than motivational but hear me out as I write my way through this.I often get asked R...
18Jun

Thursday 19/06/2014

Work up to a heavy Clean and Jerk for the day. 20 mins total. ‘Grace’30 Clean and Jerks 60/40...
17Jun

Wednesday 18/06/2014

What have you packed for lunch today? If you’re not prepared then you aren’t going to get the results that you are looking for. ...
16Jun

Tuesday 17/06/2014

Very proud of everyone’s energy yesterday it was amazing to see so much enthusiasm in every single class!Let’s keep that up toda...
15Jun

Monday 16/06/2014

Fresh off the weekend we have some power work to get your blood pumping. 5 * 5 Push PressS/set3-6 Strict Pullups – Hold your hollow. 4...
12Jun

Friday 13/06/2014

Friday the 13th. Seems like a good time to fill all of your heads with wonderment and knowledge. This should help dispel part of the theory ...
11Jun

Thursday 12/06/2014

5 * 3 Power Snatch 8 Rounds of:15 Wall ball3 Clean and Jerk 70/45 Post time and weight to comments....
10Jun

Wednesday 11/06/2014

A lot of shoulder work today. make sure you get in a bit earlier if you need to loosen up your shoulders. A reminder that the article by Ant...
09Jun

Tuesday 10/06/2014

5 sets of: 8 Push Press @ heavy weight. S/set with 8 Single Arm rows with a twist each side. Make them hard. Focus on mid-line stabilisation...
09Jun

Monday 09/06/2014

5 * 5 Front Squat, work up to a heavy set for the day. ‘Helen’ – Record your time on your sheets. 3 Rounds of:400m Run21 K...
05Jun

Friday 06/06/2014

Monday the Gym will be open from 8am until 9:30am. A class will be run from 8am until 9am with time left over at the end. Enjoy the long wee...
05Jun

Thursday 05/06/2014

5 * 5 Push Press HeavyS/set with 16 jumping lunges. In Partners:3km Row150 Wall Ball Core work bonus....
03Jun

Wednesday 04/06/2014

Today is a very special lady’s birthday. Michelle, our other resident master’s competitor who qualified for regionals this year....
02Jun

Tuesday 03/06/2014

Massive turnout yesterday guys, well done! 5-8 Strict PullupsS/set8 Push Press- challenge yourself. 5 Rounds for time of:10 Overhead Squats ...
01Jun

Monday 02/06/2014

How much are you willing to improve? How bad do you want to lose that weight? Improve that lift? Be stronger at (insert movement here)? Have...
29May

Friday 30/05/2014

“To find the real path we have to go off the path we are on now…. take a good look at the life we have created”   ...
28May

Thursday 29/05/2014

http://lionmode.squarespace.com/numb-your-mind/2014/5/28/crossfit-critics-getting-sore-in-their-armchairs I hope everyone enjoyed yesterdays...
26May

Tuesday 27/05/2014

Make sure with the time you have remaining today that you hit up some hamstring stretches particularly 15 mins post workout. 4 sets of:8 Bac...
25May

Monday 26/05/2014

A heads up for Wednesday’s programming. You will most likely need some long socks. Also we will be incorporating workouts using some o...
22May

Friday 23/05/2014

Warm Up : 10 ssets of 5 Hang Power Snatch with 20/15Hit your positions. 5 * 5 Front Squat @ 75% plus 5kgS/set 4-7 strict pulllups 12 min amr...
20May

Wednesday 21/05/2014

If you missed yesterday’s article post on “burning stubborn fat” make sure you check it out. It’s a lengthy read but...
19May

Tuesday 20/05/2014

I was reading this article on T-Nation and for some of you it is going to help a lot, especially those trying to lose the weight. http://www...
18May

Monday 19/05/2014

 That was the most exciting weekend of CrossFit I have ever witnessed. Nothing was left out the back this year with every athlete pushi...
15May

Friday 16/05/2014

5 * 5 Front Squat @ 75% plus 2.5kgS/set4-7 Strict Pullups EMOM for 10 mins of:5 Hang Power Snatch5 Lateral Burpees Rest 3 minsThen for time:...
15May

Thursday 15/05/2014

Regionals is tomorrow. Reminder that there is no open gym at 4pm and no 9am class on Saturday.Read your emails guys!!! 5 * 3 Clean and Jerk,...
13May

Wednesday 14/05/2014

Back into the swing of things as is. I will be sending an email this afternoon in regards to some minor changes occuring around the gym so s...
12May

Tuesday 13/05/2014

If all went well we arrived home 5 minutes ago. Boom Sauce. Back to being awesome. 5 * 5 Strict Press Same weight as last week, 80%. Add up ...
11May

Monday 12/05/2014

I miss Squatting, go heavy! 5 * 6 Back squat @ 77.5%s/set 5-8 Strict Pullups Rest 2 mins btw sets. 10 Mins HSPU Practice. Either working on ...
09May

Saturday 10/05/2014

Saturday: In pairs-10 Power Snatch 50/30 Each 300m Farmer’s Carry between them. They can choose whatever weight they are comfortable with....
08May

Friday 09/05/2014

5 * 5 Thrusters using Dumbells. Goal is the sets should be heavy. 90 sec to 2 mins btw sets. 4 * 10 Bent Over RowS/set 10 Pushups.Rest2 mins...
07May

Thursday 08/05/2014

Buffet breakfast? Don’t mind if I do. 5 * 5 Front Squats @ 75%S/set 8 Box Jumps AMRAP in 8 mins of:8 Overhead Squats 25/1520 Sec L-Han...
06May

Wednesday 07/05/2014

I feel for you guys today I really do, although I’m snorkelling and eating seafood and it’s glorious 4 Sets of:10 Good mornings ...
05May

Tuesday 06/05/2014

I’ll have probably gone for an elephant ride by now. Enjoying the sun and the sand on my skin. 5 * 6 Back Squats @ 77.5% of Max.S/set ...
04May

Monday 05/05/2014

Well right now, I am on a beach somewhere, sipping coconuts and getting massages. Enjoy your workout today! 5 * 5 Strict Press, same weight ...
02May

Friday 02/05/2014

5 * 5 Strict PressS/set3-6 Strict Pullups 4 Rounds for time of:300m Run10 Single Arm Snatch20 Second Squat Hold30 Mountain Climbers Core wor...
01May

Thursday 01/05/2014

Hey guys I had to make some slight adjustments to the timetable for while we are away. Check it out to make sure you don’t rock up at ...
30Apr

Wednesday 30/04/2014

4 Sets of 10 Bent over Row S/set 10 Pushups 4 Sets of 5 Strict HSPU 5 Power Cleans 4 Sets of Front Rack lunge s/set 20 sec L-Hang 5 Min AMRA...
28Apr

29/04/2014

Still unsure whether our resident Physio Genius can help you? Ask Kel Mc’D about how he managed to wow her with his evaluation of her ...
27Apr

Monday 28/04/2014

Thanks for all the love yesterday everybody. We had quite a few big sessions over the weekend and were able to take time to remember those t...
23Apr

Thursday 23/04/2014

As mentioned in the previous email Marissa and I will be on holidays from May 4th until May 12th. Most of the classes will remain as is and ...
22Apr

23/04/2014

Working hard continues today, making this the best CrossFit gym in the shire and sydney area takes hard work and commitment from you guys. L...
21Apr

Tuesday 21/04/2014

Them gains. That’s all we will be doing. Think about what it is you want and visualise it while training as we have another busy week,...
16Apr

Thursday 17/04/2014

For those of you who either didn’t receive my email or haven’t taken the time to read it;Good Friday, Easter Saturday and Easter...
15Apr

Wednesday 16/04/2014

Good stuff on your presses yesterday everybody. We are striving to make you guys the healthiest and fittest CrossFitters in the sutherland s...
14Apr

Tuesday 15/04/2014

MEET A MEMBER!!!Today we meet Greg Cameron Berry: How long have you been CrossFitting: coming up on 2 years soon. Occupation: IT Manager Fam...
13Apr

Monday 14/04/2014

CrossFit where-ever you can. Although that it an ugly looking position to be in.I hope you all enjoyed the weekend as much as I did. Feeling...
10Apr

Thursday 10/04/2014

Hopefully you guys are starting to see the benefits of the stretching program we have been putting in. Today we have a break on that in favo...
08Apr

Wednesday 09/04/2014

Here is the link again for those of you who missed out on reading the article I posted by Antony. http://physiodetective.com/2014/04/02/how-...
07Apr

Tuesday 08/04/2014

Great work on your squatting yesterday guys. I know I went on and on about depth and here is an article as to why: http://physiodetective.co...
06Apr

Monday 07/04/2014

Alright Monday is upon as and so is our new training cycle. Contrary to popular belief, I don’t just program random exercises and hope...
02Apr

Thursday 03/04/2014

If you get 10 minutes to read through this today then get onto it as it will hopefully open your eyes wider to the importance of mobility an...
31Mar

Tuesday 01/04/2014

Testing will continue all week. Come in with a fresh attitude ready to do your best.I want to reiterate now that the open is over the import...
30Mar

Monday 31/03/2014

So proud of everyone who has attempted the open workout this week and finished it. You guys make me proud to be your coach.This week apart f...
27Mar

Friday 28/03/2014

Finally we have our winner for the 2014 8 week challenge.With a staggering 9kg weight loss, 7% improvement in his fitness, and 11% improveme...
27Mar

Thursday 27/03/2014

Last workout of the open will be posted tomorrow. Get excited it is the last one we hit for a year. 5 sets of:5 Front Squats @ 75% of maxS/s...
25Mar

Wednesday 26/03/2014

The Level 2 guys gearing up for 14.4 on Monday night. If you missed it, it was a battle of epic proportions.Proud of the hard work these guy...
24Mar

Tuesday 25/03/2014

Fantastic work guys to everyone who did the open workout, I know there was many of you who did it even though you weren’t registered. ...
19Mar

Thursday 20/03/2014

Not many things worth having, come easily. Same goes with your fitness journey. It’s hard work but at the end of it, it’s totall...
18Mar

Wednesday 19/03/2014

Re-test day for the 8 week challenge. If you miss today I will give you an opportunity to do it tomorrow. 15 Min AMRAP of:10 Sumo Deadlift H...
17Mar

Tuesday 18/03/2014

Skill work –  5 minutes of double unders. Every 30 seconds for 5 minutes:1 Clean 6 Rounds for time of:10 Push Press 40/258 Power ...
16Mar

Monday 17/03/2014

Training as normal today guys. Very impressed with your scores over the weekend, you have demonstrated some real grit and strength in what y...
15Mar

Post 14.3

I am still so very proud of how everyone handled themselves on yesterday’s workout.Many of you pb’d your deadlift and many of yo...
13Mar

Friday 14/03/2014

Happy Friday guys. Open workout will be done tonight or tomorrow morning.There will be bacon and egg rolls for afterwards, courtesy of Maris...
11Mar

Wednesday 12/03/2014

Broad jump is designed to create power. Today take your time to get some distance each jump. Work to your capacity. 5 sets, 2 min rest betwe...
10Mar

Tuesday 11/03/2014

This is the kind of thing that makes the CrossFit Open exciting. People achieving something they thought beyond them. Proud of Chelsea and h...
06Mar

Friday 07/03/2014

If you missed yesterday’s second video, make sure you watch it. Well worth the laughs you will have all day. Open 14.2 comes out at mi...
05Mar

Thursday 06/03/2014

Does your lifting look like this?Or this: There is a couple of spots left for Sunday’s weightlifting workshop which will spend 3 hours...
04Mar

Wednesday 05/03/2014

Open gym will be from 4:30-5pm not 4-5pm this arvo. Sorry for any inconvenience.You only have 2 days left to pay for the lifting course. $88...
03Mar

Tuesday 04/03/2014

Today if you arrive early look for ways to loosen your shoulders up before class begins. Find a corner and roll the shoulder out, stretch ou...
03Mar

Monday 03/03/2014

That was a HUGE weekend. Deb and Pierre who you may have seen around the traps completed there Aphesis Barbell Workshop and are know just as...
27Feb

Friday 28/02/2014

It begins today. This is not the open workout: 5 Rounds of- 15 Kb Swings 15 Pushups 300m Row/Airdyne Post time and weight to comments....
27Feb

Thursday 27/02/2014

Open gym will only be from 4:30pm this arvo. If you are planning to do the open workout on Friday I suggest that you rest today to get the m...
25Feb

Wednesday 26/02/2014

As I said I will be sending out an email this arvo in regards to a lot of info coming up in the next few weeks. It will cover The CrossFit O...
24Feb

Tuesday 25/02/2014

Strength and skills today. Just because I’m coaching someone else as the time doesn’t mean you can slack off on form. Be true to...
23Feb

Monday 24/01/2014

A lot of work to get done today guys. Tabata Warm up on the board. 30 min cap.200 Squats150 SDHP100 Pushups50 Ring Rows Post time to comment...
20Feb

Friday 21/02/2014

Hey guys, as mentioned we already have a few ideas for the shirt design competition. This is one such design and as you can see I’m no...
18Feb

Wednesday 19/02/2014

Warm up is essential guys, no matter how tedious it may seem. It gets the joints mobile, loosens up the muscle tightness from the previous d...
17Feb

Tuesday 18/02/2014

Just over 1 week until the crossfit open begins. Get in and register if you are still planning to. 5 * 2 Power CleansS/set with 10 pushups.G...
16Feb

Monday 17/02/2014

Today we welcome a lot of new people into the CrossFit BodiComplete family who have just finished fundamentals again. If you see someone you...
13Feb

Friday 14/02/2014

Hey guys, check your emails please. Check junk mail just in case. If nothing is there send me a message with your email address so I can fix...
12Feb

Thursday 13/02/2014

Not often that I make Jess train so hard she needs to lie down in the rain outside. Victory is mine!Today is an opportunity to set yourself ...
11Feb

Wednesday 12/02/2014

Liz practicing what I was preaching yesterday about good form, while at work. Can’t hold this girl back. How’s everyone going wi...
10Feb

Tuesday 11/02/2014

Work your weakness slowly The link above is to Antony’s website, the physio detective and it has an article discussing the importance ...
09Feb

Monday 10/02/2014

Check out the facebook page for today/this week’s challenge! There is a $30 reebok or rebel voucher up for grabs! February already guy...
06Feb

Friday 07/02/2014

Did you do yesterday’s mini challenge? The challenges are to see you improve in our testing so take the time to do them. Next weekR...
05Feb

Thursday 06/02/2014

How do you prepare for your workouts?A good mindset at the beginning of your day when you first read the whiteboard, or read the workout on ...
04Feb

Wednesday 05/02/2014

For those who missed the shopping list for the 8 week challenge here it is again. Save it as your screen saver as a daily reminder of what y...
03Feb

Tuesday 04/02/2014

http://physiodetective.com/2014/02/04/do-functional-movements-to-increase-flexibility/ Note above, Liu’s shoulder position, straight b...
02Feb

After 2 days of competition and a couple of injuries including rope burn and too many heavy deadlifts we finished 47th in an Australian wide...
29Jan

Thursday 30/01/2014

4 Weeks left to register for the CrossFit Open!!! A reminder that this weekend our gym team is competing in the final of the Allstar Affilia...
28Jan

Wednesday 29/01/2014

http://physiodetective.com/2014/01/24/5-tips-on-how-to-improve-your-wallball-shots/ A video of your ideal wall ball shots is above. Head to ...
27Jan

Tuesday 28/01/2014

Lucas Parker, all that is man. Today we have a warm up on the board. I want 2 rounds with the dowel, 3 rounds with the bar. 8 Sets of:1 Hang...
26Jan

Monday 27/01/2014

Classes are running as normal today. Get yourself in for a sweaty little workout. Warm up today is long and involved. 10 Rounds of:10 SDHP 2...
23Jan

Friday 24/01/2014

First month of 2014 almost already gone. The girls among many others getting their dexa scans today! Next Wednesday we have plenty happening...
22Jan

Thursday 23/01/2014

Thank goodness for rest days, right! I’m tired. You can use today to catch up or work on a skill. I have also put a small cardio worko...
21Jan

Wednesday 22/01/2014

Hey guys, still a couple spots left for Rock Climbing at 11:20 Saturday morning out at St Peters. $16 includes everything.Let me know in gym...
20Jan

Tuesday 21/01/2014

The CrossFit Open starts in just a few short weeks. The Chad getting his game face on at regionals this year!Head over to games.crossfit.com...
19Jan

Monday 20/01/2014

Some of the guys enjoying the swim session at Gunnamatta over the weekend. Rock climbing this weekend – 11:30 at St Peters Saturday, c...
16Jan

Friday 17/01/2014

Trying to improve your pushups? Check out the link below from Antony’s blog to get some hints and tips. http://www.youtube.com/watch?v...
15Jan

Thursday 16/01/2014

There is no point to this picture, just that Jason Khalipa is awesome. Not just just as an athlete, but off the field he runs 4 successful C...
14Jan

Wednesday 15/01/2014

The CrossFit Open registration opens tomorrow and I am excited as many other members are. I will explain more as we go along. but the open i...
13Jan

Tuesday 14/01/2014

Classes ripping it up yesterday and our new friend Jim Lee killing it in class. Make sure you say Hi to him! Today think about how you can p...
12Jan

Monday 13/01/2014

  What was left of our crew after the sand dunes on Saturday morning. All smiles… don’t know why. Special mention to Brad w...
09Jan

Friday 10/01/2013

Friday is upon us. A reminder that tomorrow we have the dunes, it does count as a class for anyone wondering. If you are doing it as an extr...
08Jan

Thursday 09/01/2013

A reminder that the burpees for lateness rule still belongs, it is not just a punishment. It is in place of the warm up you have missed̷...
07Jan

Wednesday 08/01/2013

3rd day in everyone and I know you are sore so today is a bit of a cruisy session. Warm up is 10 minutes of Handstand practice either a...
06Jan

Tuesday 07/01/2013

Marissa’s birthday today! Just to clarify for Saturday:7am class will be run by Pierre.There will also be sand dunes, meet at 6:45 at ...
05Jan

Monday 06/01/2013

First session back and I hope you all enjoyed the break. Marissa and I were able to reset, recharge and get pumped for the year ahead. There...
03Jan

Saturday 04/01/2013

Last holiday session until I return home guys. Hope you have enjoyed thus far. Find a pool (Cronulla beach has that good lap pool) 10 * 2 la...
02Jan

Friday 03/12/2013

Find an object or ledge you can step up onto or jump onto. Be Careful. 50/40/30/20/10 of:PushupsStep Ups/ Box Jumps Finish with 5 * 20 sec s...
01Jan

Thursday 02/01/2013

Warm up – 3 Laps of oval or approximately 1km Jog. 10 * 10m sprints8 * 20m SPrints6 * 30m sprints4 * 40m2 * 50mRest is your walk back....
31Dec

New Years Day

Really….Really??? Go back to bed. Eat some seafood. Go for a swim....
30Dec

New Years Eve Guys!!!

Last day of the year. Head to the track and push out:5 * 400m Run2 Min rest between setsIf you are feeling real good do 8 sets....
29Dec

Monday 30/12/2013

5 Rounds of:20m Bear Crawl10 Burpees20 Squats If you have somewhere to work on your HS/HSPU’s then do it. You can choose to do an EMOM...
27Dec

Saturday 28/12/2013

Beach workout today. Go to just above knee deep( if the waves are too big this won’t work too well) Wade between 100 and 200m up the b...
26Dec

Friday 27/12/2013

Find an oval somewhere for today’s workout. 1 Lap around the ovalLunge 1 third the length of the oval.1 Lap around ovalLunge 2/3r...
25Dec

Thursday 26/12/2013

For those of you keen post Christmas Belly I have an easy one for you today. 21/15/9 of:BurpeesSquatsSitups If you want more then repeat in ...
24Dec

Christmas Day

If you guys are training today then something might be wrong with you. I will be doing an AMRAP of Custard straight after a 60 minute cap on...
23Dec

Christmas Eve!!

Get excited guys, Christmas is moments away. Today’s workouts are a little bit of fun mixed with some coordination.Most of the work is...
23Dec

Monday 23/12/2013

Well, our second last day before we shut up shop until the 6th of January. As promised I have programmed workouts that can be down either in...
19Dec

Friday 20/12/2013

Warm up workout is available for you on the board. EMOM for 10 minutes:5 Power Cleans 10 Pushups Some juicy work to finish the session off a...
19Dec

Thursday 19/12/2013

Rest and Catch up day. Remember that Saturday’s workout is a dress up workout. Stuck for ideas? head to the reject shop!...
17Dec

Wednesday 18/12/2013

A Reminder to dress up for Saturday’s class guys. The workout that we will do will be drawn from a hat. SO who knows what we will be d...
16Dec

Tuesday 17/12/2013

10000m row for time……Not really. But we do have a lot of work to do today.Check yesterday’s post for this Saturday’s...
15Dec

Monday 16/12/2013

An awesome turn out for the Christmas party on Saturday. I will be putting photos up on the Facebook page later today.Also this Saturday we ...
12Dec

Friday 13/12/2013

Check yesterday’s post for any information about the Christmas party tomorrow! Partner warm up this morning. A little bit different. 5...
12Dec

Thursday 12/12/2013

Hey everyone, Saturday is looking to be a great day for the Christmas Party. Details reminder:1-4pm Prince Edward Park.There will be souvlak...
10Dec

Wednesday 11/12/2013

Hey guys, check out the Facebook page for some news about Our member Chook.https://www.facebook.com/pages/CrossFit-BodiComplete/176764035745...
09Dec

Tuesday 10/12/2013

Warm Up – 5 Rounds of – 30 Double Unders3 MalcolmsRest 30 Seconds Strength work 15 minutes- Complex work up to a heavy set,...
09Dec

Monday 09/12/2013

Working up to a heavy front squat for the day. Fran  – 21/15/9 of:Thrusters (40/25)Pullups Have fun guys, we are using today as a...
05Dec

Friday 06/12/2013

5 sets of weighted walking lunges. Approximately half the weight you managed to achieve 2 weeks ago for your best effort. 15 Minute AMR...
03Dec

Wednesday 04/12/2013

Warm up workout is on the board. Some foam rolling and stretching between. Then 50/40/30/20/10 of:Wall BallsPlate SitupsDouble UndersPushups...
02Dec

Tuesday 03/12/2013

Warm up workout on the board. 5 Minutes spent working on your Kipping Pullups. Practice pulling higher and keeping that hollow position. EMO...
01Dec

Monday 02/12/2013

We had quite a good weekend up at CrossFit BTS Throwdown at the Showground.Advanced Male –Coach – 4thChecch – 9thJack R...
28Nov

Friday 29/11/2013

10 Minutes to work up to a 1RM Thruster. 10 Minutes to work up to a 1RM Strict Pullup. 3 Rounds for time of:15 Chest 2 Bar15 Thrusters (40/2...
28Nov

Thursday 29/11/2013

Rest Day or Catch Up We will be running Snatch Drills for those interested. To learn more you can book in one on one with Marissa....
26Nov

Wednesday 27/11/2013

I would like to finalise numbers for the Christmas party this week guys as I will be providing meat on the day. 5 Sets of:5-10 Strict Pullup...
25Nov

Tuesday 26/11/2013

3 Sets of:3 Hang Power CleansS/set3 Front Squats 3 Sets of:ME Ring DipsRest 2 Minutes BTW sets 5 Rounds of:500m Row10 T2B10 Pushups Post tim...
21Nov

Friday 22/11/2013

For those wanting to help out tomorrow, classes will run as normal and then from about 10:30 onwards we will be preparing the gym for Sunday...
19Nov

Wednesday 20/11/2013

Tomorrow’s skill work will be based around Muscle Ups and progressions associated with Muscle ups. 5 Sets to establish heaviest walkin...
18Nov

Tuesday 19/11/2013

Below is a story of a friend of mine from CrossFit BTS. She will be competing this Sunday in our charity games day. She has demonstrated tha...
14Nov

Friday 15/11/2013

Overhead Squat 5 * 5Work up to a heavy set. EMOM for 10 Minutes:2 Power Snatch touchngo @ 80% 3 Rounds for time of:300m Row20 Burpees Post t...
12Nov

Wednesday 13/11/2013

http://crossfitpaleo.net/10mistakes Give it a quick read through guys, even if you just check the 10 points to realise why progressions are ...
11Nov

Tuesday 12/11/2013

There is a warm up workout on the board to go through to prepare your body properly for today’s AMRAP. 20 minute AMRAP of:10 Thrusters...
10Nov

Monday 11/11/2013

2 Weeks until the Charity day. Going to be a blast so make sure you come out and check what’s going on. Thursday’s skill this we...
07Nov

Friday 08/11/2013

There is a warmup workout on the board as well today. The bulk of the training is as follows. 4 * 4 TNG Squat Cleans @ 80% of your max. Rest...
05Nov

Wednesday 06/11/2013

EMOM for 10 minutes of:3 Back Squats @ 80% Rest 2 Mins EMOM for 10 minutes of:Half your max rep strict pullups Rest 2 Minutes 2km Row for ti...
04Nov

Tuesday 05/11/2013

Big Chipper to celebrate Melbourne Cup. 1km Row50 Wall Ball40 T2B30 Ring Dips20 Squat Cleans100 Double unders1 Farmer’s Carry Post tim...
03Nov

Monday 04/11/2013

Spend 15 Minutes working up to a heavy single:High Hang SnatchorOverhead SquatThen 15 Minutes to finish  5 sets of 3 reps @ 80% of...
31Oct

Friday 01/11/2013

Death By Chinups 5 Rounds of:3 Muscle Ups5 Squat Cleans (80/50)7 Burpees over the bar Juicy Juicy workout. There are options to replace the ...
30Oct

Thursday 31/10/2013

Happy Halloween everyone. Thor 2 is out in cinemas today. So excited. Today is a rest day/catchup day. You can also choose to do our skill f...
29Oct

Wednesday 30/10/2013

This is the kind of thing I was trying to get across yesterday in the Handstand skills and drills section to many of you. Read it, and read ...
28Oct

Tuesday 29/10/13

Handstand/HSPU Practice EMOM for 10 minutes.3 Malcolms 21/15/9 of:KB SwingsBox Jump Overs Post time and weight to comments....
27Oct

Monday 28/10/2013

Back Squat – 5 * 5 @ 80% of your max. ‘Jackie’1000m Row50 Thrusters (20/15)30 Pullups Airdyne Finisher – 3 Rounds:30...
24Oct

Friday 25/10/2013

I will leave an opportunity on Saturday for those of you who haven’t been able to get in much this week to cover any pb’s. There...
23Oct

Thursday 24/10/2013

I want to congratulate everyone so far on their pb’s! It’s been a fun week with everyone improving something. I also want to con...
22Oct

Wednesday 23/10/2013

More pb’s yesterday and today. Kelly and Linda improving their overhead squats.Nath with a 25kg pb Squat Snatch for 77.5kg.Andrew Crac...
21Oct

Tuesday 22/10/2013

Continuing our week of re-testing today. Well done to Bob, James and Paul all getting 20+ kg pb’s in their front squats after their fi...
21Oct

Monday 21/10/2013

Hey guys we will be re-testing this week. Also I will be confirming a date for the Christmas party by the end of the week. Last year’s...
17Oct

Friday 18/10/2013

3 Sets of 10 Push Press @ 80% of your max. There are plenty of scaled options on the board for the workout below so don’t freakout bec...
16Oct

Thursday 17/10/2013

Today is a rest day/ catch up day. Come in and do some mobility and stretching, catch up on a day missed or work some skills that you know n...
15Oct

Wednesday 16/10/2013

3 Rounds of:ME Strict PullupsS/set with 10 Ring Rows 6 Rounds of:5 Shuttle Runs1 Minute rest. Post time and weight to comments....
14Oct

Tuesday 15/10/2013

Turns out I finished 3rd on the weekend and Jack squeezed himself into top 10 out of at least 60 competitors (leaderboard isn’t fully ...
13Oct

Monday 14/10/2013

Congratulations to everyone who competed at South West Smackdown yesterday. It was hot and windy and everyone experienced something new they...
10Oct

Friday 11/10/2013

Due to the SWS games day on Sunday we will not be running a class. Try a 5km jog for something different. EMOM for 10 minutes:3 Squat Cleans...
09Oct

Thursday 10/10/2013

No Rest day, you had Monday off 🙂 T2B Practice for 10 minutes. EMOM for 20 minutes alternating between:Even Minutes -15 SDHPOdd Minutes &...
08Oct

Wednesday 09/10/2013

Power Snatch6 Sets by 2 repsRest as req’d 3 Rounds for time of:5 Push Jerks (90/50)9 Back Squats (90/50) Post time and weight to comme...
07Oct

Tuesday 08/10/2013

4 Minute AMRAP:Strict Pullups…pace yourself Rest 2 Minutes 7 Minute AMRAP:7 Thrusters (42.5/30)7 Burpee Box Jump Overs Rest 2 Minutes ...
04Oct

Friday 04/10/2013

Every 30 seconds for 5 minutes:1 Squat Clean 5 Rounds of :5 Overhead Squats (60/40)20 Single Arm Push Press 5 * 20/15 Calorie RowRest 30 sec...
03Oct

Thursday 03/10/2013

Rest Day/Catch Up Day Hoping more of you are thinking about registering for the Charity Competition day. It is going to be a really good day...
01Oct

Wednesday 02/10/2013

10 Minute spent working on HS Skills and Drills 30 Minute Cap for 5 rounds of:12 Ring Dips24 Kb Swings36 Box Jumps5 Malcolms Post time to co...
30Sep

Tuesday 01/10/2013

2 Rounds, 1 minute per exercise. Rest 1 min between rounds.1 Arm Alternating Snatch (20/15)MB Clean into Wall BallPullups 3 Rounds of:15 Cle...
29Sep

Monday 30/09/2013

So after a big 2 day weekend CrossFit BodiComplete finished 11th in the state of NSW. Big finishes on the second day never falling out of th...
26Sep

Friday 27/09/2013

Deb will be running classes on Saturday. Only the 7am and 9am though. There will be no 10 am class. No class on Sunday. Well done to everyon...
25Sep

Thursday 26/09/2013

Rest Day/Catch up day Unfortunately this Saturday and Sunday classes will be closed guys as we will be attending the All Star affiliate seri...
24Sep

Wednesday 25/09/2013

Workout 1: Bring Sally Up Workout 2 in partners, 15 minute AMRAP of:10m Shuttle8 Single Arm Snatch alternating arms4 Wall Climbs10m Shuttle ...
23Sep

Tuesday 24/09/2013

Tabata:BurpeesKB SwingsBox Jumps Rowing EMOM for 10 Minutes:Male – 15 CaloriesFemale – 10-12 Calories Post reps to comments....
22Sep

Monday 23/09/2013

3 Sets of:3 Front Squats @ 85% rest 10 secs Max Effort Back Squats 50 Pushups (target unbroken) 9/7/5 of:Power Snatch (60/40)C2B Pullup...
19Sep

Friday 20/09/2013

Hey guys the deloading week comes to an end after today. Hopefully you guys are feeling good through the body and the midline stuff and stre...
18Sep

Thursday 19/09/2013

Death by Shuttle run:Increase by 20m per minute until you flake. 21/15/9 not a race:L-Hang (seconds)SitupsPlank (seconds)V-Snaps Post rounds...
17Sep

Wednesday 18/09/2013

5 Rounds of:10 Bent Over Row20sec Hollow10 Hip Extension 8 Intervals rowing:1 Min on30 sec off Male Target 280mFemale Target 250m Post effor...
16Sep

Tuesday 17/09/2013

3 Rounds controlled of:10 Good Mornings10 Strict Ring Dips/Pushups10 Strict Toes to bar. Tabata BurpeesTabata Double unders Post time and we...
15Sep

Monday 16/09/2013

De-Loading week:There is still plenty on the board to get through and you will be working the whole hour. Just not as intense as usual. Coac...
12Sep

Friday 13/09/2013

2 Squat Cleans and 1 Jerk every minute for 10 Minutes @ 75% 9/6/3 of:Power Snatch (70/45)C2B Pullups5 Malcolms Ready yesterdays post.Post ti...
11Sep

Thursday 12/09/2013

The importance of stability.So you have all heard me mention no one wins a prize for winning the warmup, yes? That’s because the warm ...
10Sep

Wednesday 11/09/2013

Power Clean 3 * 3 5 Min Caps for each. 300 Skips 100/80 Calories rowing 3 Rnds of:20 SDHP20 Burpees 3 Rnds of:20 Box Jumps20 KB Swings 15 La...
09Sep

Tuesday 10/09/2013

We will be having a deloading week next week which basically means almost no heavy lifting. 6 Strict Pullups s/set with 10 renegades4 Sets w...
08Sep

Monday 09/09/2013

3 Sets of:10 B-Squats @ 75% of maxSuper set with14 Good Pushups, focus on technique. 6 Min Amrap/Cap30 Toes 2 bar Then1 Clean & 1 Jerk1 ...
04Sep

Thursday 05/09/2013

Rest Day/ Catch up Day. Pick a day you missed if you don’t feel like stretching and rolling out. A reminder that if I am telling you t...
03Sep

Wednesday 04/09/2013

Work up to a heavy Power Clean then Squat clean. Then perform 5 reps. Work up to a Max rep strict press, then max out on push press for reps...
02Sep

Tuesday 03/09/2013

6 Strict pullups s/set with 10 renegades. As usual there are scalable options. 15 Min Cap:10 HSPU20 Power Snatch @ 40/25)30 Pushups40 KB Swi...
01Sep

Monday 02/09/2013

3 * 10 Back Squats superset with 12 Pushups. 21/15/9 of:Clean and jerk @ 60/40Toes to Bar Then once complete perform 15 burpees. Post time a...
29Aug

Friday 30/08/2013

2 High Hang Squat Clean + 1 Jerk. 4 Heavy reps. 11 Minute AMRAP of:5 Push Jerk (80/50)10 Toes to Bar15 Box Jumps Spring is upon us and I wil...
28Aug

Thursday 29/08/2013

Rest day/Catch up day. Fit something in from the days you missed or enjoy the relaxing stretchy times with me....
27Aug

Wednesday 28/08/2013

Make sure you get on the facebook page and check out the article that went up on scaling. Power Clean 3 * 3.Heavy. 10 Rounds of:3 HSPU6 Pull...
26Aug

Tuesday 27/08/2013

4 Rounds of:5 Strict Pullups (There are variations on the board)s/set 10 RenegadesRest as req’d 21/15/9 of:Power Snatch (50/30)Ring Di...
25Aug

Monday 26th/08/2013

Back Squats 3 * 10 @ 72.5% this week. Heavy again. If your reps do not look good scale the weight back to last weeks weight.Super set with 1...
22Aug

Friday 23/08/2013

Remember to call 0417 207 583 for individual sessions aimed at boosting your flexibility and mobility specifically for you and your weak poi...
21Aug

Thursday 22/08/2013

Rest Day/ Catch up. If you’re not sure what that means come in anyway. Remember if you need fixing go to myphysio.com and book in with...
20Aug

Wednesday 21/08/2013

A reminder that Antony’s physio has started up. He has already worked wonders on Tarryn in just 1 hour ( ask her about it if you like)...
19Aug

Tuesday 20/08/2013

Sun’s out Guns out guys.Also Antony starts physio today every Tuesday. Head over to myphysio.com to organise any appointments.Marissa ...
18Aug

Monday 19/08/2013

What can I say about Never Quit. Fantastic day had by everyone out there and congratulations to everyone. Special mention to ‘Andromed...
15Aug

Friday 16/08/2013

10 Minutes on Handstand skills 10 * 2 Squat Cleans @ 75-80% rest 60 seconds between sets. In Pairs:Partner hold a HS while you Wall Ball 20 ...
14Aug

Thursday 15/08/2013

Rest Day/ Catch Up Day. I left yesterday’s times up on the board for everyone to see how you did. A reminder that neverquit games day ...
13Aug

Wednesday 14/08/2013

10 Power Cleans (60/40)20 Burpees30 KB Swings40 Box Jumps 3 Rounds of the above for time. See you all soon....
12Aug

Tuesday 13/08/2013

Today is important to not let your ego get in the way in regards to the ring dips/ring pushups. The ring pushups can be just as difficult. S...
11Aug

Monday 12/08/2013

New week guys, new rig. Everything has a permanent home now and needs to be kept there. Also when using the long pullup bar put one hand to ...
08Aug

Friday 09/08/2013

PB’s keep falling and the encouragement was epic yesterday. So excited. Tomorrow I will have the ropes down for anyone who wants to le...
07Aug

Thursday 08/08/2013

Make sure you welcome Lee, Leah and Fiona to the classes guys, if you’re not sure who they are, they are probably the ones you have ne...
06Aug

Wednesday 07/08/2013

Massive work yesterday guys. A few big pbs’.Head on to the facebook page to check out Kendall’s 62.5kg Power clean or ask Courts...
05Aug

Tuesday 06/08/2013

Hey guys some big PB’s yesterday, noteably:Andrew Increase 25kg on Back Squat to 155kgNathan 15kg Increase to 130kgAnd a host of other...
04Aug

Monday 05/08/2013

Re-Test week. All the things I want tested are up on the board. You have to choose one of the Squats as your first re-test because that̵...
01Aug

Friday 02/08/2013

Front Squats 4 * 8 @ 70% 3 Rounds of:14 Squat clean thrusters (40/25)7 C2B into T2B Post time and weight to comments....
30Jul

Wednesday 31/07/2013

If you haven’t collected shirts and/or your hoodies you need to as I want to get rid of them. I have a list of people needing to pick ...
29Jul

Tuesday 30/07/2013

Back Squats5 * 5 @ 75%(Remember we are de-loading. it shouldn’t be that heavy). 10 Minute MANRAP…yep…of:10 Ring Dips10 Box...
28Jul

Monday 29/07/2013

This will be a deloading week which means the volume will not be as much as it has been the past 7 weeks. The purpose behind this is to go i...
25Jul

Friday 26/07/2013

Hey guys, Last heavy squat day today as we go to a deloading phase next week. Looking forward to seeing some changes in your numbers. 3 * 10...
23Jul

Wednesday 24/07/2013

5 Minute AMRAPS with a 1 minute break between: 9 Push Press (60/40)9 Box Jumps 6 Ring Dips6 Leg Raises 3 Bar Muscle Ups3 Squat Snatch (...
22Jul

Tuesday 23/07/2013

Back Squats 4 * 8 @ 77.5% 4 or 6 Rounds of:1 Lap Walking OH Lunges10 HSPU30 Double Unders Post time and weights to comments....
21Jul

Monday 22/07/2013

Max Rep Chinups stricts/set withMinimum 10 Ring Rows controlled Skill: Snatch Balance, 20 reps @ 50% 9/6/3 of:C2B PullupsBurpee Box Jump Ove...
20Jul

Saturday 20/07/2013

The new timetable is up guys. Make sure you check it out to avoid any confusion. We will be putting the new rig up either this weekend or in...
18Jul

Friday 19/07/2013

Front Squats 3 * 10 @ 72.5% 13 Minute AMRAP of:5 Power Snatch (60/40)15 Wall Ball Post time and weight to comments....
17Jul

Thursday 18/07/2013

Rest day and Catch. Rest days are important to your regular training not just because it allows you to recover a little.The recovery allows ...
16Jul

Wednesday 17/07/2013

30 Minute Cap. The workout can be broken up into 2 rounds and doesn’t necessarily have to be done in order. 100 Pushups100 Lunges100 K...
15Jul

Tuesday 16/07/2013

Hey everyone just a reminder that the timetable has changed and there are no more 2pm classes anymore. 9:30 every weekday am and 6 every wee...
11Jul

Friday 12/07/2013

Front Squats 3 * 10@ 70% 4 Rounds of:10 Power Snatches (60/40)20 Walking Lunges10 Situps/V-opens/V-snaps Post time and weight to comments....
09Jul

Wednesday 10/07/2013

Gym was a mess this morning. I would like to remind everyone that medicine balls go under the dumbbell rack or directly next to it. Collars ...
08Jul

Tuesday 09/07/2013

Back Squats – 5 * 7 reps @ 75% of max 1km row then 3 rounds of:10 Overhead Squats (60/40)15 Toes 2 Bar20 KB Swings Post time and weigh...
08Jul

Monday 08/07/2013

6 Sets of:5 Slam Ball in strict Pullups Skill:Clean high pull10 * 2 @ 20/15 21/15/9 of:Barbell Step Ups (50/30)HSPU Post time and weight to ...
04Jul

Friday 05/07/2013

I had the best day coaching yesterday. Every single one of you guys makes it a joy to teach and be here as your coach. Keep up the good work...
03Jul

Thursday 04/07/2013

Bit of a catch up day if you’ve missed some stuff. Gym will be open most of the day for you to come in and get it done. Send me a mess...
02Jul

Wednesday 03/07/2013

Massive effort yesterday on the malcolms. Good to see. Push Press 6 * 3 reps @ 80% 5-1-5 of:Clean and Jerk (80/50)Muscle UpsThen 25 Burpees ...
01Jul

Tuesday 02/07/2013

Back Squats 5 * 7 @ 75% EMOM for 10 Minutes:1,2 or 3 Malcolms. Post weight and reps to comments....
01Jul

Monday 01/07/2013

Strict C2B Pullups/ Strict Pullups6 Sets Skill work Hang Squat Snatch @ 50% of max. 10 reps 21/15/9 of:HSPU Box Jumps Post time and weight t...
27Jun

Friday 28/06/2013

Front Squat 4 * 9 Reps @ 75% 3 Rounds of:10 Clean and Jerk (60/40)15 Pullups20 Wall Ball Post time and weight to comments....
26Jun

Thursday 27/06/2013

Thursday is Stretch/ Rest and Catch up day. We will be spending the majority of the class loosening everything up followed by a short workou...
25Jun

Wednesday 26/06/2013

Seated Dumbell Press3 * Max Reps 25 Min Cap of 10-1:Bear CrawlsBox JumpsToes 2 Bar Post time and weight to comments....
24Jun

Tuesday 25/06/2013

Back Squat 5 * 6 @ 75%Same as last week 12 Minute AMRAP of:9 Burpees6 Squat Snatch (60/40)3 Muscle Ups (Suitable scaling on the board) Post ...
24Jun

Monday 24/06/2013

Strict C2B pullups/ Pullups5 Sets Skill work – 2 Position Clean-Floor-Hang10 Reps @ 50% for perfection. 21/15/9 of:KB Push Press (24/1...
20Jun

Friday 21/06/2013

Front Squat – 4 * 9 @ 70% 10 Minute AMRAP of:6 Wall Ball3 C2B Pullups12 Wall Ball6 C2B Pullups18 Wall Ball9 C2B Pullupsand increase in...
20Jun

Thursday 20/06/2013

Cruisy day today, rest and recover. Bent over row 3 * 10 7 Minute Amrap of:7 Ring Dips30 Double Unders Post time and weight to comments....
18Jun

Wednesday 19/06/2013

HS/HSPU work5 sets 20 minute cap to complete 5 rounds of:15 Squat Cleans (40/25)15 Pushups15 Box Jumps15 KB Swings (24/16) Post time and wei...
17Jun

Tuesday 18/06/2013

Skill/Mobility – Turkish Getup 5 * 6 Back Squats @ 75% 3/2/1 Minute Amrap with 1 minute breaks between of:5 Toes 2 Bar5 Deadlifts (100...
16Jun

Monday 17/06/2013

Overhead Squat work as part of your warm up. 10 minutes. 4 * 10/5 Strict Pullups (If you can do more then do it. If you need to break up set...
13Jun

Friday 14/06/2013

Front Squats 4*8 @ 70% 7 Minute AMRAP of:1 Clean (60/40)1 Jerk (60/40)2 Cleans2 Jerks3…Increase reps until time runs out....
12Jun

Thursday 13/06/2013

Hey guys, gym is neat and tidy. Burpee penalties will be enforced. Joy all around. “Cindy”20 Minute AMRAP of:5 Pullups10 Pushups...
11Jun

Wednesday 12/06/2013

HS Practice. Additional information on the whiteboard. Bent Over Row – 4 * 10 reps 4 Rounds for time of:1 Run5 Deadlifts (120/80)...
10Jun

Monday 11/06/2013

Great to see everyone’s improvements last week and a big welcome to all the new people who did base testing. Really proud of all of yo...
07Jun

Friday 07/06/2013

Hey Guys, Amazing PB’s again yesterday. Some highlights were:Ash w – 115kg deadliftJo K – 105kg DeadliftDr Pepper – ...
05Jun

Thursday 06/06/2013

This should pump you up for even more pb’s today! Couple from yesterday:Tim D 100kg Overhead SquatNathan 92.5kg Clean @ bw of like 70 ...
04Jun

Wednesday 05/06/2013

Again with the Pb’s falling like rain yesterday crew.There was some good encouragement yesterday but what I want to see from everybody...
03Jun

Tuesday 04/06/2013

Massive, massive, massive day yesterday with everyone improving their personal best on at least one benchmark and many of you improving not ...
03Jun

Monday 03/06/2013

Hey guys, we will be testing our Max weights/reps and some of our benchmark workouts all week. The way it will work is that every exercise/w...
31May

Friday 31/05/2013

Great work on yesterday’s programming guys, you all did exceptionally well. Very proud coach right now. 20 Minutes on skill work. 21/1...
29May

Thursday 30/05/2013

Long workout today. Well done to the guys busting out Muscle ups in the workout yesterday, made for a much more interesting workout on the b...
28May

Wednesday 29/05/2013

Massive effort yesterday by Marissa and Chloe getting through the 7’s on Death by chin-ups without any assistance and Aaron for doing ...
28May

Tuesday 27/05/13

Death by Chinups. 10 to 1 of:Sumo deadlift high pullbox jumps...
22May

Thursday 23/05/2013

Last day the gym will be open this week. I will keep updates on facebook and maybe a message or two we will see. If you need anything and I ...
20May

Tuesday 21/05/2013

Remember to check Monday’s post for any details about classes changing this week and regionals information. If you don’t message...
20May

Monday 20/05/2013

A little email to keep you guys in the loop this week. First off, times: Thursday: 6am, 9:30am, 11am, 2pm, 7:15pmFriday, Saturday, Sunday: C...
17May

Friday 17/05/2013

Massive effort by everyone yesterday. I will email all the nutrition information out later today for everyone as well. I still have 1 weeken...
15May

Thursday 16/05/2013

Bring strapping tape for your hands and a reminder that the nutrition night is on tonight at 7:30pm. Be there or be square. 50 Back Squats (...
14May

Wednesday 15/05/2013

Hi guys, a reminder that there will be no 7:15pm class on Thursday as we are doing a nutrition talk at 7:30. Come on down to that instead. G...
09May

Friday 10/05/2013

4*8 Rep Front Squat @ 75% of max 10m OH Walking Lunge5 Pullups20m Lunge10 Pullups30m Lunge15 Pullups40m Lunge20 Pullups Post time and weight...
08May

Thursday 09/05/2013

Bent Over Row 4*8 reps 15 Round ladder of:30 Double Unders1 Bear Complex Rules will be explained in class. Post time and weight to comments....
08May

Wednesday 08/05/2013

Complex for 2 reps of:Power SnatchSnatch BalanceOverhead Squat 5 Rounds for time of:Burpee broad jump to end of driveway1 Run10 Shoulder to ...
07May

Tuesday 07/05/02013

Death by Chinup 10-1 Of : Power cleans (60/40)Toes to bar Post time and weight to comments....
06May

Monday 06/05/2013

Back Squats 5*5 @ 80% It’s starting to get heavy now guys, focus on what you are lifting and how you are lifting it. Your mobility is ...
03May

Friday 03/05/2013

Front Squats 4 * 8 @ 72.5% EMOM foe 10 Minutes:2 Power Cleans Heavy 21/15/9 of:Pushups50 Double Unders...
01May

Thursday 02/05/2013

Bench Press3 * 8 Reps heavy without failure. 3 Rounds of:300m Run20 Box Jumps300m RunRest 60 seconds 3 Rounds for time of:300m Row15/10 Pull...
30Apr

Wednesday 01/05/2013

3 S/Set of:10 Strict Pullups10 Good Mornings (20/15) 30/20/10 of:Ring DipsFront Squats (40/25)KB Swings (24/16) Upon finish, 2 minute double...
30Apr

Tuesday 30/04/2013

Strict Press- Push Press- Split Jerk (Max weight complex) Spicy Fight Gone Bad (Adrian’s recipe)5 * 1 minute stations for 3 rounds of:...
25Apr

Friday 26/04/2013

4*8 Front Squat @ 70% of max With a partner 3 rounds for time of:Row for CaloriesFarmer’s Carry (24/16) Post time and weights to comme...
24Apr

ANZAC DAY

‘McDonald and Gallagher’ 2 rounds for time of:200m run 16 reps 24/16kg KBS, 16 reps pull ups, 16 reps 50/30kg front squat200m14 ...
23Apr

Wednesday 24/04/2013

Just a reminder that tomorrow we will be running a 9am class only and performing 1 of 2 hero workouts…or both if you’re feeling ...
23Apr

Tuesday 23/04/2013

Hey guys, as Thursday is Anzac Day we will be having a 9AM class only. We will be performing a ‘Hero’ Wod yet to be determined i...
22Apr

Monday 22/04/2013

Well what a massive weekend. 3 Days of tough competition with Aaron, Chalmers, Jack and myself competing in a pretty intense Men’s Fit...
17Apr

Thursday 18/04/2013

Hey guys we are back online. Just a reminder if you’re interested in shirts or hoodies or singlets to try on the ones we have here and...
09Apr

Moving Day

Hey guys we are moving!!! 9 Yalgar Road, Kirrawee, 2232 is the new address. Classes will resume from 5pm.If you are free to help at any poin...
09Apr

Tuesday 09/04/2013

My apologies for this morning everyone. See you all tonight. 24 Min Cap:6 Rounds of:10 Pushups15 KB Swings40 Double UndersWith remaining tim...
07Apr

Monday 08/04/2013

Max Clean and Jerk (Squat and Power) 3 Rounds for time of:1 Macca’s Run10 Clean and Jerks @ 50% of max. Post time and weight to commen...
04Apr

Friday 05/04/2013

Hey guys, Friday is upon us. I sent an email out yesterday in regards to what’s happening this weekend. Today though hit something you...
03Apr

Thursday 04/04/2013

The last open workout gets posted today and I’m excited for it. I’m proud of all the effort you guys have put in and I’m l...
02Apr

Wednesday 03/03/2013

5 Minute AMRAP of:3 C2B/Pullups6 Overhead Squats (60/40)18 Lateral Jumps Rest 21/18/15/12/9 for time of:KB SwingsL-Sit for Seconds Post time...
01Apr

Tuesday 02/04/2013

Last week of the open. Let’s push through and finish strong. 30/20/10 of:Bent Over RowsAir SquatsPushups Rest 3 Rounds for time of:10 ...
28Mar

Good Friday

We are open every class today. Come in and get 13.4 done if you need to otherwise visit something from this week that you missed....
27Mar

Thursday 28/03/2013

Just another reminder that classes will run as normal on friday and saturday and that we will be shut on sunday and monday. 4 Min AMRAP of:1...
26Mar

Wednesday 27/03/2013

Athlete’s program is up on the board. A reminder that the gym will be closed Sunday and Monday this weekend although Adrian has offere...
25Mar

Tuesday 26/03/2013

Hey guys we will be open regular times Friday and Saturday. Closed Sunday and Monday. Basically you get 1 and done this week and that’...
24Mar

Monday 25/03/2013

21/15/9 of:KB SwingsFront Squats (40/25)Chest to bar pullups Post time and weight to comments....
21Mar

Friday 22/03/2013

Hey guys check your emails. If you didn’t get one then message me. Rest day, come in and roll out, loosen up or attempt workout 13.3. ...
20Mar

Thursday 21/03/2013

2 minute AMRAP’s of each exercise with a 1 minute rest between. Rowing for calories Burpees SDHP (40/25) Ring Dips Squat Snatch (40/25...
20Mar

Wednesday 20/03/2013

4 Rounds for time of:1 Macca’s Run16 KB Swings8 Pushups4 Clean and Jerk (75/40) Post time and weight to comments....
18Mar

Tuesday 19/03/2013

Athlete’s program is up on the board. There is a lot of stuff to get through. Everyone else:10 Rounds for time of:6 Thrusters (42.5/25...
17Mar

Monday 18/03/2013

14 Minute AMRAP of:10 Toes 2 Bar20 Wall Ball30 Double unders Muscle up practice....
14Mar

Friday 15/03/2013

It’s hot in the gym this morning. Mobilise today or pick something from the last couple days you missed....
13Mar

Thursday 14/03/2013

No 6am class guys. Sorry for the inconvenience. A bit of a mash-up guys: 3 Minute AMRAP of:Double unders 4 Rounds of 40 seconds on...
12Mar

Wednesday 13/03/2013

Hey guys, I have sent the email out so make sure you check it today and respond in person or by email by the weekend. 5 minute AMRAP of:3 C2...
11Mar

Tuesday 12/03/2013

Long one today guys and make sure you check your emails. 20 Minute AMRAP of:30 Double Unders20 Wall Ball10 Squat Snatch (40/25) Post time an...
10Mar

Monday 11/03/2013

Well that was an entertaining weekend to say the least. Congratulations one more time to everyone who put their best foot forward on the wee...
07Mar

Thursday 07/03/2013

Workout was released today. You can find it at games.crossfit.com or the crossfit games facebook page. Active recovery day:2 Rounds of:1 Mac...
06Mar

Wednesday 06/03/2013

Adrian programmed the workout today guys. He will be back in at 7pm if anyone wants to castrate him for the pain he is putting you through. ...
04Mar

Tuesday 05/03/2013

AMRAP in 10 Minutes of:10 Power Cleans (80/50)5 Push Jerks Rest 10 Rounds of:10 Box Jumps10 Situps Post time and weight to comments....
04Mar

Monday 04/03/2013

Hi Everybody! So the 11am class I gave the opportunity to pick some exercises and come up with a workout, it looks……pleasant. Th...
27Feb

Thursday 28/02/2013

Hey guys, looks like we will be staying at Menai for the CrossFit Open. Sorry to keep getting you all riled up for the move and then stuffin...
26Feb

Thursday 27/02/2013

2 * Max Effort Macca’s SPRINT, rest as req’d between reps. ‘Elizabeth’21/15/9 of:Power Clean (60/40)Ring Dips Post t...
25Feb

Tuesday 26/02/2013

Athlete’s program is up on the board. We will be having a couple of skills and drills at the start of each class this week to hone in ...
25Feb

Monday 25/02/2013

15 Minutes to get heaviest weight in complex:3 Deadlifts2 Hang Squat Cleans1 Jerk 2 Rounds for time with a 20 minute Cap:10 Snatch (60/40)20...
21Feb

Friday 22/02/2013

‘DT’5 Rounds for time of:12 Deadlifts (70/45)9 Hang Cleans6 Push Jerks Use the same weight for all three exercises, this is one ...
20Feb

Thursday 21/02/2012

Head on over to the CrossFit BodiComplete Facebook page and check out the video of an 8 year old demonstrating how a Snatch should look. Mas...
19Feb

Wednesday 20/02/2013

Athlete’s programming is up on the board, you know who you are, bring long socks. 18 Minute AMRAP of:30 Overhead Squats (50/30)20 Box ...
18Feb

Tuesday 19/02/2013

The speed, the power, the man. Athlete’s program is up on the board. It’s good stuff. So is today’s workout. 3 Rounds for ...
17Feb

Monday 18/02/2012

7 Minute AMRAP of burpees with a partner, alternating. They do 1, you do 1, they do 1, you do 1 etc etc etc until 5 minutes is up. They...
14Feb

Friday/02/2013

Just a reminder that after sunday’s session we will be hitting up Al Awafi’s for a big Lebo Feed, if you’re not convinced ...
13Feb

Thursday 14/02/2013

Hey guys, we will be moving everything in to the new gym this weekend so if you can help that’d be great. As a result classes on the w...
12Feb

Wednesday 13/02/2013

Hey guys, we will be moving everything in to the new gym this weekend so if you can help that’d be great. As a result classes on the w...
11Feb

Tuesday 12/02/2013

10-1 of:Power Cleans (60/40)Box Jumps Adrian through a little something spicy in there also. Post time and weight to comments....
11Feb

Monday 11/02/2013

AMRAP in 15 minutes of:‘Fran’21/15/9ThrustersPullups Bring your gloves or plenty of tape or whatever it is you need to not destr...
07Feb

Friday 08/02/2013

10 Minute cap.“Annie” Look it up if you don’t know what it is.2 minute rest 1.6km Run...
06Feb

Thursday 07/02/2013

Athlete’s program is on the board. Check out the video in yesterday’s post. Circuit today guys:Anchored rope climbsDumbell Snatc...
05Feb

Wednesday 06/02/2013

Let’s see as many of us register and get into this. Athlete’s program is up on the board. 20 Min AMRAP:1 Macca’s Run10 Cle...
04Feb

Tuesday 05/02/2013

Practical application of CrossFit into a real life situation:Coming home from a wedding in a foreign country to a door that is locked and th...
03Feb

Monday 04/02/2013

Hi everybody. I would like to take this opportunity to warn you all off using jetstar as they are a little usless. on that note, Laura will ...
31Jan

Friday 01/02/2013

Hey guys, a few changes for the weekend due to the competition at aphesis and my being in New Zealand.Friday Classes: 6am, 5pm, 6pm onlySatu...
30Jan

Thursday 31/01/2013

Hey guys, a few changes for the weekend due to the competition at aphesis and my being in New Zealand.Friday Classes: 6am, 5pm, 6pm onlySatu...
29Jan

Wednesday 30/01/2013

Athlete’s program is up on the board for when you get in. 15/12/9/6/3 of:Front Squats (80/55)Push Jerk (80/55) L-sit work Post time an...
28Jan

Tuesday 29/01/2013

3 Rounds for time of:5 Bar Muscle Ups10 Overhead Squats (60/40)15 Burpees20 Toes to Bar25 Double Unders It is a pretty technical workout, th...
24Jan

Friday 25/01/2012

Reminder that only 7 and 9am classes Saturday, No Sunday classes, 8am only at green hills car park. 2 Rounds for time of:15 HSPUOH lunge dow...
23Jan

Thursday 24/01/2012

Hey guys, 7 and 9 are the only classes on Saturday, no classes on Sunday. And for those keen to train on Monday we will have only one sessio...
22Jan

Wednesday 23/01/2013

20 Minutes:Muscle up transition 4 rounds for time of:15 Ring Dips1 Macca’s Run15 Pushups1 Minute Rest Post time to comments....
21Jan

Tuesday 22/01/2013

“JH”21/15/9 of:Thrusters (40/25)Double UndersBurpees Rest In Pairs rowing:Row 3 Km as a team. Post time and weight to comments....
20Jan

Monday 21/01/2012

I like this workout from the weekend, so you guys get to have a crack at it too. 3 Rounds for time of:20 Overhead Squats (60/40)50 Walla Bal...
16Jan

Thursday 17/01/2013

Today is a skill based day as the volume this week has been very high and I don’t want you all to burn out. So when I say take it easy...
15Jan

Wednesday 16/01/2013

EMOM for 10 minutes perform this comp[lex without letting go of the bar:1 Deadlift1 Power Clean1 Squat Clean@ 90% of max clean Rest 2 m...
14Jan

Tuesday 15/01//2013

I will put up the recipe some time today for those of you that were keen. 10 Minute AMRAP of:10 Push Press (50/30)10 Front Squats (50/30)Res...
13Jan

Monday 14/01/2013

First addition of the year and with that cold spell running through yesterday I decided that a thai soup (If you’ve been to thailand y...
11Jan

Saturday 12/01/2012

In teams of 3: Person 1 does a farmer’s carry whilst the other 2 start 50/40/30/20/10 of:Box JumpsHang Snatch (50/30) All three m...
10Jan

Friday 11/01/2012

Something heavy for all you big lifters out there. 15 Minute AMRAP of:5 Shoulder to overhead (80/50)5 Strict Pullups10 Wall Ball Post t...
09Jan

Thursday 10/01/2013

3 * 5 minute AMRAPS of: – Rowing for metres – 10 Slamball   10 HR Pushups   10 Knees 2 Elbows ...
09Jan

Wednesday 09/01/2012

30 Minutes spent perfecting Overhead Squat/Snatch 4 Rounds for time of:15 Power Snatch (40/25)1 Macca’s Run Post time and weight to co...
07Jan

Tuesday 08/01/2013

Today is apparently going to be scorching hot, we will be spending the first part of the lesson doing some goal setting. I will take you thr...
07Jan

Monday 07/01/2013

Marissa’s birthday workout today. She is 26, I will let your imaginations run wild from here....
03Jan

Friday 04/01/2012

EMOM for 10 minutes:5 Pullups10 Wall Ball Scale up to chest to bar for a bigger challenge. Post time and weight to comments....
02Jan

Thursday 03/01/2013

Merry CrossFit everyone and welcome back to a new year of excellence. Simple one to get you started today, remember to think about some thin...
23Dec

Christmas Eve

12 Days of CrossFit workout. Come in and get sweaty!...
20Dec

Friday 21/12/2012

The world has ended, but on the off chance you feel like getting a session in, come on down. 1 Minute to get each of these exercises done. f...
20Dec

Thursday 20/12/2012

Surgery went smoothly and they didn’t have to take out as much as they thought they would. Good news. 12 minute AMRAP of: 10 HSPU 20 s...
18Dec

Wednesday 19/12/2012

21/15/9 of:Hang Squat Clean (60/40)BurpeesRing Dips Post time and weight to comments....
17Dec

Tuesday 18/12/2012

Another episode of “Vaughn’s Kitchen: Is it even Paleo?” why yes, yes today’s is Paleo. McDonald’s may have th...
16Dec

Monday 17/12/12

Preparation is the key to eating well. Knowing what you are going to eat rather than winging it and buying that chocolate because you’...
13Dec

Friday 14/12/2012

A reminder to meet down at Prince Edward park tomorrow in Woronora at either 7am or 9am for the session. Looking forward to it. Back Squats ...
12Dec

Thursday 13/12/2012

There will be both a 7am and 9am class on Saturday down at Prince Edward park, yes we are using the river to exercise in, girls an idea coul...
11Dec

Wednesday 12/12/2012

The end of the world is nigh!!! Or something like that, also there are various scaled options for today’s workout so don’t freak...
10Dec

Tuesday 11/12/2012

12 Reps of each @50/30:ThrustersDeadliftsPushupsKB SwingsOverhead SquatsRing DipsClean and JerkFront SquatsPush PressBear Complex Post time ...
06Dec

Friday 07/12/2012

Hey everyone, hope you’re looking forward to tomorrow’s christmas party. Kicks at 4:30. Today though we finally have another epi...
05Dec

Thursday 06/12/2012

AMRAP in 20 minutes of:3 HSPU6 Power Snatch (40/25)9 Overhead Squats (40/25)12 Toes to bar Post rounds to comments....
04Dec

Wednesday 05/12/2012

1.6km Run for time. Rest. 21/15/9 of:Pushups HRBox Jump OversMedball Situps Post time and weight to comments....
03Dec

Tuesday 04/12/2012

12 Minute Cap:1km Row then with remaining time find you 1 Rep Max Clean and Jerk.Then for time:50 Wall Ball1 Macca’s Farmer’s Ca...
02Dec

Monday 03/12/2012

“Fran”21/15/9 of:Thrusters 40/25Pullups So much fun, bring strapping tape for your hands if you think you need it. Post time and...
28Nov

Thursday 29/11/2012

Due to everyone still being sore I have put off ‘Fran’ until Monday and it will definitely be happening on Monday. 4 Rounds for ...
27Nov

Wednesday 28/11/2012

AMRAP in 15 minutes of:4 Hang Clean (70/45)8 burpees over the bar12 kb swings Post time and weight to comments....
26Nov

Tuesday 27/11/2012

3 Dropsets of Dumbell Push PressPick ideal weights for you, minimum five reps on the first set. 5 minute AMRAP of:PushupsKnees to Elbows Pos...
26Nov

Monday 26/11/2012

100/90/80/70/60/50/40/30/20/10SquatsDouble Unders There was a reason why it wasn’t posted until now. See you soon....
22Nov

Friday 23/11/2012

Today’s segment is nice and easy. A lot of you males are living on steamed vegetables/salad and meat and today is to provide you a lit...
20Nov

Wednesday 21/11/2012

Hey everyone and welcome to another episode of Vaughn’s Kitchen: Is it even Paleo? I hope you’ve been enjoying the recipes so fa...
19Nov

Tuesday 20/11/2012

EMOM for 10 minutes:3 Front Squats (75-80% of max)5 Ring Dips Post time and weight to comments....
19Nov

Monday 19/11/2012

Pullup Practice today guys.20 minutes. Bring tape if you think you need it for your hands. 21/15/9 of:Squat Snatch (40/25)Burpees onto plate...
15Nov

Friday 16/11/2012

I wanted to take the opportunity to highlight one of our members today whom most of you know. Linda has been a member at CFBC for quite a fe...
14Nov

Thursday 15/11/2012

Hey guys, another episode of ‘Vaughn’s Kitchen: Is it even Paleo’ and today we had guest chef Marissa Langtry cook up a ...
12Nov

Tuesday 13/11/2012

Hey guys, with yesterdays recipe you can substitute the nut butter with almond meal for a more powdery pancake if you prefer that. I’v...
12Nov

Monday 12/11/2012

Welcome to another session at ‘Vaughn’s Kitchen: Is it even Paleo?’. I had a request last week for paleo pancakes and her...
08Nov

Friday 09/11/2012

Welcome guys to another edition of Vaughn’s Kitchen: Is it even Paleo? This is a recipe my mum used to do all the time because it took...
07Nov

Wednesday 08/11/2012

Hey guys, the next installment of Vaughn’s Kitchen: Is it even Paleo will be up later today or early tomorrow. Check back on the websi...
06Nov

Wednesday 07/11/2012

We have a big circuit today. Lots of movement to be done. I look forward to seeing you all. I am in the process of organising the Christmas ...
05Nov

Tuesday 06/11/2012

This week begins a summer of improving your health through the artform of eating. I will aim to post 1-2 tried meals per week and so you kn...
05Nov

Monday 05/11/2012

Well done to all our crew from yesterday. We will have some photos up soon of everyone’s efforts. Keep an eye on the CrossFit Bod...
31Oct

Thursday 01/11/2012

Last Re-test guys. Muscle Ups and/or Ring Dips for reps.3 Attempts. 3 Rounds for time of:10 Thrusters (50/30)Macca’s Run Post time and...
30Oct

Wednesday 31/10/2012

Happy Halloween guys! Work up to a 1 rep max Back Squat. 10 Minute AMRAP of:5 Strict Pullups50 Double Unders Post time and weight to comment...
29Oct

Tuesday 30/10/2012

Just another day at the office. Work your way up to a heavy shoulder to overhead. 21/15/9 of:Ring DipsKnees 2 Elbows Post time and weight to...
28Oct

Monday 29/10/2012

No 11/2 OR 4 O’CLOCK CLASSES TODAY. SEE YOU ALL TONIGHT FOR A TEAM WORKOUT....
25Oct

Friday 26/10/2012

Front Squats6 * 2 percentages are on the board 2 Rounds of:15 L DB Snatch15 Pushups15 R DB Snatch15 Pushups Then 1 Macca’s Run Post ti...
24Oct

Thursday 25/10/2012

Every 30 Seconds for 5 minutes perform:1 Clean1 Clean and Jerk @ 85-90% of your max 3 Rounds for time of:10 Ring Dips20 Knees 2 Elbows30 Wal...
24Oct

Wednesday 24/10/2012

Overhead squats 5*3 at heavy weight. 21/15/9 of: *2 Sumo deadlift high-pullMacca’s RunBurpees Post time and weight to comments....
22Oct

Tuesday 23/10/2012

3 Drop sets of Push Press:60/40Rest 15 seconds40/25Rest 15 seconds30/20Rest 15 seconds 10 Minute AMRAP of:10 Pushups15 Medball Situps200m Ru...
22Oct

Monday 22/10/2012

Hey guys, I’m back and I’m looking for some judges on Sunday. You don’t need any experience. I just want you to be involve...
18Oct

Friday 19/10/2012

Front Squat6 * 2 @ 95% of Max 5/4/3/2/1 of:Clean (80/50)Bar Muscle Up 8 Tabata intervals of:toes 2 bar/K2E Post time and weight to comments....
17Oct

Thursday 18/10/2012

Split Jerk Skill Work. Work on your speed under the bar. 8*2 @60-70% of max. AMRAP in 8 minutes of:4 HSPU8 Kb Snatch Alternating arms (24/16...
16Oct

Wednesday 17/10/2012

Full Squat Snatch:2 * 5 @ Barbell2 * 5 @ 40/252 * 5 @ 50/30 Rest as req’d between sets. 21/15/9 of:Ring DipsPushups HRPush Press (40/2...
15Oct

Tuesday 16/10/2012

6 * 3 Strict Press @ 90% of Max. 5 Rounds of:1 Macca’s Run15 pullups Bring Tape. Post time and weight to comments....
14Oct

Monday 15/10/2012

Box Squats 5 * 3 @ HEAVY.   6*1 Hang Squat Clean @ 90% of Max Squat Clean     Accumulate 2 minutes in a L-Hang or Knee Hang &...
11Oct

Friday 12/10/2012

Front Squats: 5 * 5 @80% 10-1 of:Power Clean (60/40)*5 Lateral Jumps (50/45/40/35……) Post time and weight to comments....
10Oct

Thursday 11/10/2012

Split/Push Jerk:6 * 2 Reps @ 90% of max AMRAP in 8 minutes of:12 KB Swings6 Strict Pullups Post time and weight to comments....
09Oct

Wednesday 10/10/2012

Overhead Squat: Work up to a heavy single for the day:5,5,4,3,3,2,1,1 Every Minute on the Minute for 10 minutes:3 Hang Clean (80/50) When th...
08Oct

Tuesday 09/10/2012

4 Super Sets of:5 Strict Press20 Sec HS Hold 5 Rounds for time of:10 Burpee Box Jump Overs10 Toes 2 Bar Post time and weight to comments....
08Oct

Monday 08/10/2012

Box Squats5*5 heavy 21/15/9 of:Pushups (HR)Thrusters (40/25)Then 9/15/21 of:Power CleansPullups Post time and weight to comments....
04Oct

Friday 05/10/2012

Because the article was soooo good. Here it is again. READ IT LADIES. http://www.catalystathletics.com/blog/blog.php?blogID=1748 Overhead Sq...
03Oct

Thursday 04/10/2012

http://www.catalystathletics.com/blog/blog.php?blogID=1748 Ladies make sure you have a read of this!!! Push/Split Jerk:1,1,1,1,1,1 50 WallBa...
02Oct

Wednesday 03/10/2012

1 * 2 position clean on the minute for 10 minutes.Increasing weight with every set. 10-1 of:Ring Dips200m Run Post time and weight to commen...
01Oct

Tuesday 02/10/2012

He warms up with our max. What an animal!?! 5 Super sets of:5 Back Squats w/Max Rep DB PressRest 2-3 mins. 21/15/9 of:BurpeesSDHP (50/30) Po...
28Sep

Friday 28/09/2012

Box Squats 5 * 5 Every Minute on the Minute for 10 minutes:3 Push Press (80/50) Post weight to comments....
26Sep

Thursday 27/09/2012

Ring Dip work. 3 Rounds for time of:10 Pullups20 KB Swings (24/16)100 Mountain Climbers Post times to comments....
26Sep

Wednesday 26/09/2012

2 Pos Clean 5 sets. 10 BurpeesMacca’s Run10 BurpeesMacca’s Farmer’s Carry10 BurpeesMacca’s Run10 Burpees Post time a...
25Sep

Tuesday 25/09/2012

Can you do that? Strict/Weighted Pullups5*5 50-10 of:Box JumpsSitupsPush Press (40/25) Post time and weight to comments....
23Sep

Monday 24/09/2012

Strict Press 5,5,5,5,5Work up to a your heaviest set of 5. 21/15/9 of:Hang Clean (60/40)Front Squats (60/40)200m Run Post time and weight to...
19Sep

Thursday 20/09/2012

Max Deadlift time!!! Already had some max lifts this morning new PB’s for a few of the girls. Getting strong.Just a reminder that if t...
18Sep

Wednesday 19/09/2012

For those of you who have come across the living social deal for the gym it is for New Members only. Not existing. If you have friends that ...
17Sep

Tuesday 18/09/2012

Establish a 1 rep Back squat and a 1 rep Jerk. Check out the vid! Show your friends and parents. Post weights to comments....
17Sep

Monday 17/09/2012

Last block of strength work guys, hitting some maxes. and getting strong before smashing ourselves for summer and the open. Establish a 1 re...
14Sep

Saturday 15/09/2012

For all those that miss doing long arduous workouts (not me) you get to do one today 🙂 5 Rounds of:30 KB SwingsMacca’s Run15 L arm ...
13Sep

Friday 14/09/2012

If you have missed a re-test then do it. Alternatively or additionally you may also do a surprise workout. Although most of you know what it...
12Sep

Thursday 13/09/2012

Work up to a max Overhead Squat. 21/15/9 of:Ring DipsKB Swings (24/16) Post time and weight to comments....
10Sep

Tuesday 11/09/2012

Work your way up to establish a Max Rep Front Squat. Then, Max Rep Hanstand Pushups. 3 Attempts. Post weight and reps to comments....
10Sep

RETESTING WEEK

Like it says above, we are re-testing a few things from 6 weeks ago to see if we have improved at all. Use the class to work up to a max Squ...
06Sep

Friday 07/09/2012

Snatch Balance – Work up to a heavy single. 3 Rounds of:15 Ring Dips200m Run30 Box Jumps200m Run Post time and weight to comments....
05Sep

Thursday 06/09/2012

Skill Work – Split Jerk 10-1 of:Hang Squat Clean (40/25)Pullups Post time and weight to comments....
04Sep

Wednesday 05/09/2012

Nutrition night tomorrow at 7pm. Every other class will run the same. You can bring a notepad if you like. Oh and everyone should watch...
03Sep

Tuesday 04/09/2012

Nutrition night Thursday 7pm. No class. It does not count as one of your regular classes. Work up to a medium Snatch – Then perform&nb...
03Sep

September 03/09/2012

Brand new month guys! We have a deloading week this week, so there won’t be as much strength work as we are re-testing next week. Work...
31Aug

Saturday 01/09/2012

2 Position Snatch- 5 Sets of twice thru @ 90%. 3 Rounds of:200m Farmer’s Carry10 Clean and Jerk (60/40)50 Situps Post time and weight ...
30Aug

Friday 31/08/2012

Laura’s Birthday workout!!! Come in and be pleasantly surprised....
29Aug

Thursday 30/08/2012

A reminder that next thursday 7pm we will be having a nutrition class instead of the regular class. 6 sets of:4 Back squats @ 80% of MaxS/Se...
28Aug

Wednesday 29/08/2012

4 Sets of:2 Snatch Grip Deadlifts+ 4 Shrugs @ Max SnatchRest 90. 3 Rounds of:ME Push UpsMacca’s SprintRest as Req’d Post time an...
27Aug

Tuesday 28/08/2012

5 sets of:5 Push Press S/Set20 Second Handstand HoldRest 2 minutes. 3 Rounds of:15 Power Snatch (60/40)200m Run Post time and weight to comm...
27Aug

Monday 27/08/2012

Heavy Squats guys!Bring your Legs!Nutrition Seminar next Thursday 6/9/12.Those of you looking to lose weight, eat healthier or improve perfo...
24Aug

Saturday 25/08/2012

15/12/9 of:Power Snatch (60/40)Ring Dips Gym will be open tomorrow. Although there will be no trainers. Post time and weight to comments....
22Aug

Thursday 23/08/2012

2 Position Snatch High-Pull = 1 Rep. 8 Sets of 2 reps @ 80% of Max Power Snatch. 3 Rounds for time of:15 Hang Clean (40/25)15 Burpees Post t...
21Aug

Wednesday 22/08/2012

Overhead Squats5*5 @ 75% Squat Snatch/Overhead Squat Tabata Something Else8 Intervals each exercise for a total of 32. 20 Seconds on 10 seco...
20Aug

Tuesday 21/08/2012

Kristy sharing Michaela’s pain…but not her burden. 4 Sets of:3 Snatch Pull+1 Snatch High Pull@90% of Max Power Snatch.Rest 60-90...
17Aug

Saturday 18/08/2012

Just a reminder.  No 9am class today.Also no class tomorrow as we will be at CrossFit Never Quit for the Team Competition. Address is:U...
15Aug

Thursday 16/08/2012

Heavy Deadlift setsSuperset with Max HSPU sets. It’s a heavy day. Let’s have fun. See you soon. Post weights to comments...
14Aug

Wednesday 15/08/2012

6 Sets of:2 Snatch Balance @ 50% Max Squat SnatchRest 30 Secs2 Hang Squat Snatch ‘      ‘Rest 60 Secs 1...
13Aug

Tuesday 14/08/2012

2 Position Snatch – Floor and High Hang6 Sets @ 75% of Max Squat Snatch. Rest 60 Seconds. 4 Rounds for time of:6 Squat Clean (60/...
13Aug

Monday 13/08/2012

5 * 5 – Back Squats @ 75% of Max On the minute for 15 minutes:3 Bar Muscle Ups (Or scaled versions)3 Deadlifts @ (150/100) Post weight...
10Aug

Saturday 11/08/2012

‘Elizabeth’21/15/9Power Cleans (60/40)Ring Dips Post time and weight to comments....
09Aug

Friday 10/08/2012

If you missed a day this week work on it.Alternately 5 *5 back squats @ 75%and skill work – snatch balance. Medium weight....
09Aug

Thursday 09/08/2012

Quote of the Night.‘ Kristy you have a little frame’ – ‘No I don’t, I’m a UNIT!!!’ – Kristy ...
07Aug

Wednesday 08/08/2012

4 Sets of:3 Strict PressS/Set w/3 Push Press@ 80% of Max Strict PressRest 1:30 BTW 4 Sets of:4 Front Squats@ 80% of Max.Rest 2:00 BTW 800m R...
06Aug

Monday 06/08/2012

5 Rounds of: 1 Hang Power Snatch4 Overhead Squats @ 70% Max Squat SnatchRest 60 SecondsME Kipping Handstand PushupsRest 90 Seconds Condition...
03Aug

Saturday 04/08/2012

Reminder that there is no 10 am class Work up to a heavy Snatch Push Press. Strength – 4 Rounds of: 10 Good MorningsRest 30 seconds10 ...
01Aug

Thursday 02/08/2012

Snatch Pull – 7 * 2 @ 100% Max Snatch.Rest 60 seconds between sets. 4 rounds of:4 Front Squats @ 80% of Maxrest 30 seconds1 Minute ME ...
01Aug

Wednesday 01/08/2012

Freestanding Handstand Practice.10 minutes. 6*1 Snatch Push PressHeavy as possible per rep. 21/15/9 of:Push Press (40/25)Macca’s Run P...
30Jul

Tuesday 31/07/2012

As demonstrated yesterday in class guys we need to be on the ball with this new program. Transitions need to be smooth, instructions need to...
30Jul

Monday 30/07/2012

Hey guys, beginning of the new programming kicks off today. Make sure you’re on time and pay attention to the demo and instructions as...
26Jul

Friday 27/07/2012

Pick a session that you have missed this week and work on it. Max Snatch and/or Power Snatch3 rep and 1 rep Max Front SquatMax Rep HSPU̵...
25Jul

Thursday 26/07/2012

“Isabel”30 Power Snatch (60/40) The focus is on Isabel. There is more work once you get in class but I don’t care about th...
24Jul

Wednesday 25/07/2012

CrossFit will turn you into a real man! With a ginger beard! No 2pm class today!Establish a 3 rep max front squat.Time permitting establish ...
23Jul

Tuesday 24/07/2012

Work up to your Max weight Squat Snatch – Time permitting we will work up to your max weight Power Snatch. Post weights to comments....
23Jul

Monday 23/07/2012

Make sure you bring in plenty of strapping tape for your hands today. 3 Rounds for time of:21 L Arm Snatch 21 Chest to Bar Pullups (Pullups ...
20Jul

Saturday 21/07/2012

Macca’s Run10 Squat Clean Thruster (60/40)100 Double Unders10 Squat Clean Thruster200m Plate Pinch Farmer’s Carry10 Squat Clean ...
19Jul

Friday 20/07/2012

Snatch Pull – StrengthWarm up sets as required.2 Reps at 95%1 Rep @ 100%1 Rep @ 105%1 Rep @ 110%2 Reps @ 100% On the minute for 10 min...
18Jul

Thursday 19/07/2012

Back Squats – 5 * 5 reps @ 75% of Max.Rest 2 mins between sets 3 Rounds for time of:200m Run10 Burpee Pullups Post time and weight to ...
18Jul

Wednesday 18/07/2012

Skill – Free Standing Handstands Strength – 3 * 3 Hang Snatch (75% of Max) ‘Death by Ring Pushups’Start with 2 repsI...
16Jul

Tuesday 17/07/2012

Conditioning – 50 Wall Balls – Goal is to do them Unbroken.Rest 30 Seconds then:1 Macca’s Sprint – Fast as you can. ...
16Jul

Monday 16/05/2012

More footage can be found at games.crossfit.com 21/15/9 of:Thrusters (40/25)PullupsThen:30 Power Snatch (60/40) Post time and weight to...
12Jul

Friday 12/07/2012

10 burpees 21/15/9 of: Pushups Squats Situps 10 burpees. If you wish to stop here that’s fine. 9/15/21 of: Situps Squats Pushups Then ...
12Jul

Thursday 12/07/2012

Overhead squat practice – 10 minutes. there is no set reps or sets or weight. get it perfect. If its not perfect dont add weight. go m...
10Jul

11/07/2012

No 5pm or 6pm Class This Friday Evening. Hoodies will be ordered on Friday so if you want one order it now. Good Mornings5*10 Reps1 Min rest...
09Jul

Tuesday 10/07/2012

All your CrossFit Games footage for this weekend can be found at games.crossfit.com Front Rack Lunges 4 * 10 RepsRest as req between sets. 2...
06Jul

Friday 06/07/2012

Come in guys today’s workout is a surprise. It’s going to be a lot of fun....
04Jul

Thursday 05/07/2012

Handstand Pushup/ Handstand practice15 Minutes skill work -or- Strength 5,5,5,5,5Use parrallettes or dumbells if your regular handstand...
03Jul

Wednesday 04/07/2012

2 Position Snatch6 * 3 Reps (light weight – quality over quantity) 8 Min AMRAP 30/20/10 of:Wall BallBox JumpsSitups If you finish, res...
02Jul

Tuesday 03/07/2012

Just another reminder that the guys team treeouts are Sunday at 10am. Class will run as usual. Bench Press (4 *10 Reps) 3 Rounds of:21 Power...
02Jul

Monday 02/07/2012

Back Squat(5,4,3,2,1,1) 3 Rounds of:Macca’s RunBurpee Broad Jumps20 Pullups Post time and weight to comments....
28Jun

Friday 29/06/2012

Hang Clean – Strength 5 sets of 3 reps at 85% of max. 21/15/9 of:Toes 2 BarOverhead Walking Lunge (20/10)Kb Snatch Left armKb Snatch R...
27Jun

Thursday 28/06/2012

Front Squat5,5,3,3,1,1 Macca’s Run30 KB SwingsMacca’s Run30 KB High Pulls Post time and weight to comments....
26Jun

DON’T FORGET LONG SOCKS

As it says above. Warmup as needed. Rope Climbs – Skill Work 5 Minute AMRAP of:10 Ring Pushups20 Double Unders Post time to comments....
25Jun

Tuesday 26/06/2012

5 Rounds of: “Bear Complex”1 Deadlift1 Hang Clean1 Thruster1 Back Squat1 Press The Complex creates 1 set. 1 Rounds consists of 5...
25Jun

Monday 25/06/2012

Overhead Squat Practice Strength work. Pullups/ Pushups 3 Rounds for time of:50 squats200m Run Post time and weight to comments....
22Jun

Saturday 23/06/2012

5 Rounds of:10 Pullups10 Box Jumps10 Snatch (50/30) Post time and weight to comments....
21Jun

Friday 22/06/2012

Dan Checch getting it done. Bar Muscle Up practice. For time:20 Deadlift (120/80)20 Burpees20 Power Cleans (80/60)20 Toes to Bar1 Macca̵...
20Jun

Thursday 21/06/2012

Rock of Ages is an awesome movie guys. Particularly if you love a good rock song. You guys should check it out. Weighted Ring Dips6 * 3 reps...
20Jun

Wednesday 20/06/2012

GO HEAVY!! 7 * 1 reps Split Jerk. Work @ 95% of max with 3 minutes rest between sets. 100 SitupsMacca’s Farmer’s Carry *2100 Sit...
19Jun

Tuesday 19/06/2012

Front Rack Lunges4 * 10 reps. Rest 2 Minutes between sets. 21/15/9 of:Handstand PushupsBurpee Deck SquatsKb High Pulls (24/16) Post time and...
14Jun

Friday 15/06/2012

HSPU Practice/Strength 3 Rounds of:10 Thrusters (40/25)10 Box JumpsThen 1 Macca’s Run Then3 Rounds of:10 Dips10 Pullups Post time and ...
13Jun

Thursday 14/06/2012

50 Kettlebell Swings – Goal is 50 in a row. On the minute for 10 minutes:4 Power Cleans (100/70) Annie:50/40/30/20/10Double Under...
11Jun

Tuesday 12/06/2012

Strict Press (5,5,5,5,5)Rest 2 minutes between sets. 21/15/9 of:BurpeesKnees 2 Elbows Post time and weight to comments....
07Jun

Friday 08/06/2012

Clean High Pull6 * 2 reps at 100% Clean and Jerk. 3 rounds of:Max Reps Bench Press (80/50)Macca’s Run Rest as required between rounds....
05Jun

Wednesday 06/06/2012

6 Sets of 1 Snatch Balance S/Set with 3 Overhead Squats60 Second rest between sets. Skill work, keep it light. Strength – Sumo Deadlif...
04Jun

Tuesday 05/06/2012

Hang Squat Clean7 * 3 reps with 2 mins rest between sets.work at 80% of max. 5/4/3/2/1 of:Clean and Jerk (100/70)200m Run Post time and weig...
04Jun

Monday 04/06/2012

5 Super Sets of:5 Strict Pullups with10 Good Mornings 21/15/9 of:Pushups (HR)Butterfly SitupsPushups (Not HR)Squats Post time and weight to ...
31May

Friday 01/06/2012

Pick a lift from this week you have missed and work on it:-Deadlift-Bench Press-Snatch-Clean and Jerk 30/20/10 of:Kettlebell Swings (24/16)W...
31May

Thursday 31/05/2012

3 Rounds Warm Up Deadlift – Work up to a heavy single. 3 minutes of Burpees Post reps and weight to comments....
29May

Wednesday 30/05/2012

Snatch.Work your way up to a heavy single. 3 Rounds for time of:Macca’s Run20 Toes 2 Bar Post time and weight to comments....
28May

Tuesday 29/05/2012

Clean and Jerk.Work up to a heavy single. 3 Rounds of:15 Pullups50 Squats Post time and weight to comments....
28May

Monday 28/05/2012

Bench Press – Work up to a heavy single. On the minute for 10 minutes:5 Power Clean (60/40)10 Pushups (Hand Release) Post time and wei...
24May

Friday 25/05/2012

3 Rounds for time of:10 Hang Snatch (40/25)40 Lat. Jumps20 Overhead Squats (40/25)40 Lat. Jumps30 Wall Ball40 Lat. Jumps Post time and weigh...
23May

Thursday 24/05/2012

Good Mornings4 sets of 10 Reps. 1 minute rest between. 12 Min AMRAP of:5 Turkish Getups each arm10 Burpees15 Push Press (40/25) Post time an...
22May

Wednesday 23/05/2012

3 Rounds for time of:50 Double Unders10 Ring Dips50 Box Jumps10 Ring Dips50 Lunges10 Ring Dips1 Minute rest. Post time and weight to comment...
21May

Tuesday 22/05/2012

A reminder that there is no 11am or 2pm class today.50 Knees to Elbows100 SitupsMacca’s Farmer’s Carry100 Situps50 Knees to Elbo...
17May

Thursday 17/05/2012

‘Helen’3 rounds of:Macca’s Run21 Kettlebell Swings (24/16)12 Pullups Post time and weight to comments....
15May

Wednesday 16/05/2012

A reminder that this week there is only a 6pm class on Friday. Only a 7am class on Saturday. And no Sunday Class. Regionals are on this week...
14May

Tuesday 15/05/2012

500m Row21/15/9:Ring DipsPushups (HR)Then 400m Farmer’s Carry to finish. Post time and weight to comments....
14May

Monday 14/05/2012

A reminder that this week there is only a 6pm class on Friday. Only a 7am class on Saturday. And no Sunday Class. Regionals are on this week...
11May

Saturday 12/05/2012

‘Filthy Fifty’50 of each exercise for time:Box JumpsJumping PullupsKettlebell Swings (16/12)Walking LungesKnees 2 ElbowsPush Pre...
11May

Friday 11/05/2012

3 rounds of:20 Renegades200m Farmer’s Carry 500m Row for a sprint. 1 attempt. Core work. Post time and weight to comments....
09May

Thursday 10/05/2012

‘Fight Gone Bad’With a continually running clock perform stations in 1 minute intervals. After completion of all 5 stations rest...
08May

Wednesday 09/05/2012

“DT” 5 Rounds for time of:12 Deadlifts (70/50)9 Hang Cleans6 Push Jerk Post time and weight to comments....
08May

Tuesday 08/05/2012

1km Run10 Stirict Pullups20 Hang Clean (60/40)30 Push Press (60/40)40 Walking Lunges50 HR Pushups100 Situps200 Double Unders Post time and w...
07May

Monday 07/05/2012

Fran Day!!! 21/15/9 of:Thrusters (40/25)Pullups Post time and weight to comments....
03May

Friday 04/05/2012

10 Min AMRAP of: 2 Clean and Jerk (70/50)5 Burpees10 Pushups15 Squats4 C+J5 Burpees10 Pushups15 Squats6 C+J5 Burpees10 Pushups15 Squats8 C+J...
03May

Thursday 03/05/2012

12 Min Cap: Option 1:600m Run20 Pullups20 Ring Dips20 Deadlift (120/80)30 Ground to Overhead (50/35) Option 2:750m Row10 Muscle Ups20 Deadli...
01May

Wednesday 02/05/2012

10 min AMRAP of:20m Overhead Lunge10 Burpees Rest 3 min of Double UndersRest 1 Min2 Min of PushupsRest 1 Min1 Min of L-Hang...
30Apr

01/05/2012

12 min Cap:3 Rounds of: 15 Chest to Bar (Male)/Pullups (Female)9 Power Smatch (50/35)50 Double Unders With remaining time perform maximum we...
30Apr

Monday 30/04/2012

Exciting Stuff!!! 10 Minute AMRAP of:30 Toes to Bar30 Kettlebell Swings30 Box Jumps20 T2B20 KBS20 Box Jumps10 T2B10 KBS10 Box Jumps Post tim...
25Apr

Thursday 26/04/2012

NO  2PM CLASS TODAY. “Grace”30 Clean and Jerks (60/40) Post time and weight to comments....
24Apr

ANZAC DAY

10AM Class only Today.No 2pm Class Thursday. 7AM only on Saturday. “Wood” 5 Rounds for time of: Macca’s Run 10 Burpee Box ...
23Apr

Tuesday 24/04/2012

ANZAC DAY – 10AM ONLYSATURDAY 28TH – 7AM ONLYStrength – Good Mornings4 Sets of 10 Reps. Macca’s Run25 Wall Ball50 Pu...
22Apr

Monday 23/04/2012

AMRAP in 15 minutes of:3 Front Squat (60/40)6 Pullups9 KB Swings (24/16)12 Box Jumps Or in teams of 2:AMRAP in 20 Minutes of:3 Front Squats ...
21Apr

Saturday 21/04/2012

Bent Over Row50 Reps at 1/2 body weight. 21/15/9Front Squats (60/40)PushupsThen 1 Macca’s Run to finish. Post time and weight to comme...
20Apr

Friday 20/04/2012

Muscle Snatch7* 2 reps 3 rounds for time of:20 Toes to Bar20 Situps with medball throw20 Box Jumps200m Run Post time and weight to comments....
18Apr

Thursday 19/04/2012

Strict Pullups50 – Strength 10 Rounds for time of:12 Kb Swings (24/16)6 Overhead Squats (60/40) Post time and weight to comments....
17Apr

Wednesday 18/04/2012

Squat Cleans.3 sets of 3,2,1’s 21/15/9 of:Power Clean and Jerk (40/25)Ring Dips Post time and weights to comments....
17Apr

Tuesday 17/04/2012

Strength/SkillHandstand Pushup / Handstands10 Minutes. Macca’s Run50 Situps100 Double UndersMacca’s Run100 Double Unders50 Situp...
16Apr

Monday 16/04/2012

Strength – Deadlifts/Tyre Flips(5,5,5,5,5)/(4 * 1 minute sets with a 2minute break) 42 WallBalls21 Push Press (40/25)30 WallBalls15 Pu...
12Apr

Friday 13/04/2012

Push Press5,5,5,5,5 13 Minute AMRAP of:13 Power Snatch (40/25)13 Sumo Deadlift High Pull (40/25)13 Double Unders Post time and weight to com...
11Apr

Thursday 12/04/2012

5 Minute AMRAP of:9 Deadlifts (80/50)9 Push Ups (HR) 5 min rest. 3 Rounds for time of:200m Run20 Jumping Lunges15 Situps10 Ring Dips Post ti...
11Apr

Wednesday 11/04/2012

Bent Over Row(5 * 8 Reps with 60-90 seconds rest between sets.) 21/15/9 of:Power Clean (40/25)Knees to ElbowsBurpees Post time and weight to...
09Apr

Tuesday 10/04/2012

“Helen”3 Rounds of:Macca’s Run21 Kettlebell Swings (24/16)12 Pullups Core Work. Post time and weight to comments....
09Apr

Death By Thruster (40/25) 60 Turkish Getups Post time and weight to comments....
06Apr

Saturday 08/04/2012

5 Rounds for time of: 3 Muscle Ups6 Squat Clean and Jerk (60/40)9 Burpees200m Run Post time and weight to comments....
05Apr

Thursday 05/04/2012

50 Pullups200m Farmers Carry50 Kettlebell Swings200m Farmers Carry50 Double Unders200m Farmers Carry50 Overhead Squats (40/25) Post time and...
03Apr

Wednesday 04/04/2012

Macca’s Interval Runs.Op A – 8 runs. 1 performed every 3 minutes.Op B – 6 Runs. 1 performed every 4 minutes. 212/15/9 of:S...
02Apr

Tuesday 03/04/2012

Hang Snatch (3,3,3,3,3,3) 21/15/9 of:Wall Ball *2200m medball carrymedball situps Post time and weight to comments....
02Apr

Monday 02/04/2012

20 Minutes practicing kipping pullups and butterfly pullups 10 minute AMRAP of:10 Ring Rows10 Pushups10 Burpees Post time and weight to comm...
30Mar

Friday 30/03/2012

10 Power Snatch (60/40)20 Weighted Situps (10/5)30 Double Unders40 Kettlebell Swings50 PushupsMacca’s Run50 Pushups40 Kettlebell Swing...
28Mar

Thursday 29/03/2012

Snatch Balance 4 * 3 Reps 21/15/9 of:Power Clean (60/40)Ring DipsBurpees Post time and weight to comments....
27Mar

Wednesday 28/03/2012

3 Rounds for time of:25 Pullups50 Box Jumps200m Run Post time and weight to comments....
26Mar

Tuesday 27/03/2012

10 Minute Cap on both workouts. 21/15/9 of:Push Jerk (80/50)Deadlift (80/50) Rest 50/40/30/20/10 of:Double UndersSitups Post time and weight...
26Mar

Monday 26/03/2012

5 Rounds of: 30 Squats12 Push Press (40/25)9 Knees to ElbowsMacca’s Run Post time and weight to comments....
22Mar

Friday 23/03/2012

4 Rounds for time of:15 Wall Balls15 Ring RowsMacca’s Run Core Work. Post time and weight to comments....
21Mar

Thursday 22/03/2012

Last workout for the 2012 CrossFit Open gets released today at 11am. Get Excited! Skill/Strength — Overhead Squat S/set with Toes to B...
20Mar

Wednesday 21/03/2012

Power Clean (5,5,5,5,5) @ 70% 3 Rounds for time of:15 Med Ball Cleans3 Wall Climbs15 BurpeesMacca’s Run Post time and weight to commen...
19Mar

Tuesday 20/03/2012

Deadlifts (5,5,5,5,5) @ 75% of Max 15/12/9 of :C2B PullupsOverhead Squats (40/25)200m Run Post time and weight to comments....
15Mar

Friday 16/03/2012

4 rounds of: 10 Ring Rows10 Deadlifts (60/40)10 Burpees Muscle Up Skill work. Post time and weight to comments....
14Mar

Thursday 15/03/2012

Workout 4 comes out at 11am today. games.crossfit.com 5 Rounds for time of: 10 Power Snatch (40/25)10 Toes to BarMacca’s Run Post time...
13Mar

Wednesday 14/03/2012

15/12/9/6/3 of:HSPU / Push Press (70/45)Ring DipsPushups Post time and weight to comments....
12Mar

Tuesday 13/03/2012

3 Rounds for time of: 10 Ring Dips20 Sumo Deadlift High Pull (40/25)30 Kettlebell Swings40 Jumping Lunges50 Double Unders1 Macca’s Run...
12Mar

Monday 12/03/2012

Full Squat Snatch Practice 5 Rounds for time of: 6 Squat Clean and Jerk (70/45)12 Pullups18 Weighted Situps (10/5)...
11Mar

Saturday/Sunday

AMRAP in 18 Minutes of: 15 Box Jumps12 Push Press (52.5/35)9 Toes to Bar Post time and weight to comments....
09Mar

Friday 09/03/2012

Option A-10 roundsOption B-7 Rounds 30 Double Unders200m Run10 BurpeesRest 30 seconds. Post time to comments....
07Mar

Thursday 08/03/2012

Just watched this, awesome. So much action. You guys should check it out. Strength- Sumo Deadlift 7 Rounds for time of:3 Wall Climbs9 Box Ju...
06Mar

Wednesday 07/03/2012

How hard are you willing to work today? Hard work will always trump genius, always trump talent and always trump nay-sayers. Decide before y...
05Mar

Tuesday 06/03/2012

AMRAP in 5 minutes of:7 Thrusters (40/25)7 Burpees Rest 5 Minutes AMRAP in 10 minutes of:15 Deadlifts (60/40)15 Knees to Elbows Rest 3 minut...
04Mar

Monday 05/03/2012

No 2pm class today. Massive effort by everyone over the weekend on a very difficult workout. Remember to get your scores in by midday today....
01Mar

Friday 02/03/2012

I expect to hear a few of these during your heavy lifts this evening. With your max deadlift you want to aim to sit a little lower than usua...
29Feb

Thursday 01/03/2012

Makes it look easy right. First day of the month. Just letting you know that this coming Monday 5/3/12 there will be no 2pm class as I will ...
28Feb

Wednesday 29/02/2012

http://games.crossfit.com/article/keri-lanzarotta-crossfit-arthritisGreat article about coming back from injury. Just a reminder to submit y...
26Feb

Monday 27/02/2012

Weighted Pushups 8*5 reps 15/12/9 of: Double Box Jumps Pullups Post time and weight to comments....
26Feb

Saturday 25/02/2012

Open Workout 1 7 Minute AMRAP of:Burpees Post time and weight to comments....
23Feb

Friday 24/02/2012

Strength – Strict Press (3 sets of 3 reps)               &n...
22Feb

23/02/2012

Skill – Overhead Squat practice. Strength – Weighted Lunges. 5 sets. 5 reps per leg. AMRAP in 10 Minutes of:3 Wall Climbs6 Toes ...
20Feb

Tuesday 21/12/2012

Skill – HandstandsorStrength – Handstand Pushups – 20-30 reps. Strength – Snatch High Pull6 sets of 3 reps at 50-60%...
19Feb

Monday 20/02/2012

Skill – Split Jerk 10mins 5 sets Strength –10 Deadlifts @ 50-60% Superset with – 5 Shrugs 3 Rounds for time: 15 Squat C+J (40/25) ...
15Feb

Thursday 16/02/2012

Strength – Bent Over Row5 sets of 8 reps AMRAP in 3 minutes of:5 Moving Planks10 SitupsRest 1 minute.AMRAP in 2 minutes.Rest 1 Minute....
14Feb

Wednesday 15/02/2012

5 Rounds for time of:15 Thrusters (40/25)Macca’s Run Post time and weight to comments....
13Feb

Tuesday 14/02/2012

No 2 pm class today. Skill Work – Full Snatch Strength – Snatch Grip Deadlift.4 sets of 6 reps. Then:10-1 of Box Jumps1-10 of Kn...
13Feb

Monday 13/02/2012

Clean High Pull – Strength 5*5 @ 75-80% of max. all sets heavy. Strict Press – Strength5*5 Last set should be heaviest. 21/...
10Feb

Saturday 11/02/2012

“The Tombstone”1 Macca’s RunThen performing clean and jerk move the required weight from ground to overhead.Male – 2...
09Feb

Friday 10/02/2011

Hang Snatch Pull6 sets of 3 @ 70% of max snatch Snatch Deadlift4 Sets of 3 @ 90% of max snatch 7 minute AMRAP of:7 Pullups14 SDHP (24/16) Po...
08Feb

Thursday 09/02/2012

Interval Running 8 Macca’s run every 3mins or 6  Macca’s run every 4mins 3 Rounds of: 50 Squats 50 Situps Post time and w...
07Feb

Wednesday 08/02/2012

Check out commando steve’s burpees. Skill/Strength – Knees to elbows or toes to bar. Kipping or strict depending upon where you ...
06Feb

Tuesday 07/02/2012

Snatch Balance –  Skill (10 Minutes) Overhead Squat – Strength(5*5) 3 Rounds for time of:10 DipsOH Lunge Both ways (20/10)3...
05Feb

Monday 06/02/2012

Skill – Hang Squat Clean -8 mins Strength – Power Clean * 3 * 4 sets@85% 6 Min AMRAP Shoulder to overhead (60/40) 5 Burpee penalty for p...
03Feb

Saturday 04/02/2012

Handstand Practice 10-1 Of Pullups1-10 of Ring Dips Max L-sit for 3 rounds. Post time and weight to comments....
02Feb

Friday 03/02/2012

Max Bench Press (1-3 reps)Max Deadlift (1 Rep)Max Back Squat (1-2 Reps) Max Burpees in 5 minutes. Remember to fill out your progress charts....
01Feb

Thursday 02/12/2012

Clean and JerkWork up to a heavy single. “Grace”30 Clean and Jerks (60/40)...
31Jan

Wednesday 01/02/2012

A month of strength begins today. Our February has been programmed with the aim of improving overall strength, with a focus on overhead squa...
30Jan

Tuesday 31/01/2012

That’s a nice gym. And a good moustache. “DT”5 Rounds for time of:12 Deadlifts (70/50)9 Hang Cleans (70/50)6 Push Jerks (7...
30Jan

Monday 30/01/2012

5 Rounds for time of: 15 Pushups (hand release)30 Box Jumps60 Mountain Climbers200m Run Post time and weight to comments....
28Jan

Sunday 29/01/2012

5 HSPU (option available)10 Deadlifts (80/50)15 V-Opens Post time and weight to comments....
27Jan

Saturday 28/01/2012

20 Min AMRAP of:10 Pullups10 Pushups (release hands)10 Push Press50 SDHP with kettlebell (24/16)200m Run Post time and weight to comments....
26Jan

Friday 27/01/2012

Interval Running 21 Thrusters (40/25)21 Knees to Elbows100 Situps21 Knees to Elbows21 Thrusters Post time and weight to comments....
25Jan

Thursday 26/01/2012

21/15/9Ring DipsBurpee Box JumpsMacca’s Run Post time and weight to comments....
24Jan

Wednesday 25/01/2012

Skill – Split Jerk for 10 minutes. Work on speed under the bar. Strength – 6 Deadlifts followed by 3 Hang High Pull @ 65-70% of ...
23Jan

Tuesday 24/01/2012

Sumo Deadlift 5 working sets of 5 Reps at 75% of Max Dead2 mins rest btw sets 3 Rounds for time of:15 Ring Pushups15 Sumo Deadlift High Pull...
23Jan

Monday 23/01/2012

Bench Press Working sets – 2*10 Reps/ 2*8 Reps/ 2*5 Reps WOD:AMRAP in 10 minutes of:1 Pullup5 Squats2 Pullups10 Squats3 Pullups15 Squa...
19Jan

Friday 20/01/2012

21/15/9 of:Ring PushupsDeadlifts (60/40)Farmer’s Carry Post time and weight to comments....
18Jan

Thursday 19/01/2012

AMRAP in 20 Minutes of:5 Push Press (60/40)10 Knees to Elbows50 Mountain Climbers Post time and weight to comments....
18Jan

Wednesday 18/01/2011

Not long now guys. If you have any questions about improving technique then this is why your coaches are here. Ask us. Ask us any number of ...
16Jan

Tuesday 17/01/2012

Love this! CrossFit is for everyone everywhere. AMRAP in 15 minutes of:15 Ring Dips15 Squats15 Double Unders200m Run Post time and weig...
15Jan

Monday 16/01/2012

Hey guys, hope the goal setting has come on nicely. Last week to bring in your goals this week so we can get started on them. Doesn’t ...
12Jan

Friday 13/01/2012

21/15/9 of:Sumo Deadlift High Pull (40/25)Knees to Elbows100 Double Unders Post time and weight to comments....
11Jan

Thursday 12/01/2012

Remember to check your emails guys and get onto that goal setting. The new year has started and I’m sure all of you want to achieve so...
10Jan

Wednesday 11/01/2012

21/15/9 of:Ring DipsHang Clean and Jerk (40/25)Macca’s Run Post time and weight to comments....
09Jan

10/01/2012

4 Rounds for time of:10 Box Jumps20 Kettlebell Swings30m of Overhead Walking Lunge Post time and weight to comments....
09Jan

Monday 09/01/2012

10 Power Snatch (60/40)5 Rounds of:5 Pullups10 Pushups15 Squats200m RunThen 10 Power Snatch (60/40) Post time and weight to comments....
08Jan

Sunday 08/01/2012

5 Rounds for time of: 10 Ring Rows20 Kettlebell SDHP30 Double Unders Post time and weight to comments....
06Jan

Saturday 07/01/2012

“Tombstone”1 Macca’s RunPerforming clean and jerk lift (2500kg/2000kg) from ground to overhead using whichever weight you ...
05Jan

Friday 06/01/2012

Overhead Squat Practice/Strength4 Sets of 8 reps 1 Min rest btw sets. 21/15/9 ThrustersPushups (Hand Release) Post time and weight to commen...
04Jan

Thursday 05/01/2011

He nails it near the end. 106 Pullups in a row. 5 Rounds for time of:PullupsLunge Alley and BackMacca’s Run...
04Jan

Wednesday 04/01/2012

Strict Press5 working sets of 5 reps. AMRAP in 10 minutes of:10 Push Press (40/25)10 Box Jumps10 Knees to elbows Post time and weight to com...
02Jan

Tuesday 03/01/2012

Strict PullupsOption 1 – 30 Strict pullups assistedOption 2 – 30 Strict Pullups UnassistedOption 3 – 30 Strict pullups Kne...
02Jan

Monday 02/01/2012

Macca’s Farmers Carry then:21/15/9 of:Kettlebell Swings (24/16)Pushups (Hand Release)*2 SquatsThen Macca’s Farmers Carry. Post t...
30Dec

Saturday 31/12/2011

20/15/10/5 of:Hang Clean (40/25)Ring DipsLunge one length200m Run Post time and weight to comments....
29Dec

Friday 30/12/2011

AMRAP in 15 minutes of:10 Pistols20 Kettlebell Press200m Run Post time and weight to comments....
28Dec

Thursday 29/12/2011

Squat Clean Practice – 5 sets of 10 repsStrength – 5 sets of 5 reps. Rest as required. 10-1 of:PullupsSumo Deadlift High Pull (4...
28Dec

Wednesday 28/12/2011

Bent Over Row(8,8,8,8) 3 Rounds for time of:10 Box Jumps20 Ring Pushups30 SquatsMaccas Run Post time and weight to comments....
26Dec

Tuesday 27/12/2011

21/15/9 of:Ketllebell Swings200m Farmers CarryBurpees Post time and weight to comments....
23Dec

Christmas Eve

12 Day Countdown 10 Burpees1 Macca’s RunThen 12-1 of:Ring RowsSquat Clean and Jerk (40/25)Then 1 Macca’s Run 10 Burpees Post tim...
20Dec

Wednesday 21.12.2011

Max Deadlift 3 Rounds for time of:21 Ring DipsMacca’s Run Post time and weight to comments....
19Dec

Tuesday 20/12/2011

‘Grace’30 Clean and Jerks (60/40) Post time and weight to comments....
18Dec

Monday 19/12/2011

“JH”21/15/9 of:Thrusters (40/25)Double UndersBurpees 4* Macca’s Runs. 90 Second rest between each. Post time and weight to...
16Dec

Saturday 17/12/2011

5  Rounds for time of: 15 Power Snatch15 Thrusters15 BurpeesMaccas Run with a plate (20/10)...
15Dec

Friday 16/12/2011

10 Handstand Pushups or 1:30 Handstand Hold then: 3 Rounds for time of: 10 Ring Pushups10 Clean and Jerk (60/40)Maccas Run Post time and wei...
14Dec

Thursday 15/12/2011

Clean High Pull (6,6,6,6,6) 4 Rounds for time of:6 Overhead Squat (60/40)12 Pullups24 Double Unders Post time and weight to comments....
13Dec

Wednesday 14/12/2011

15 Rounds of:2 Wall Climbs4 Burpees6 Ring Rows8 Squats10 Double UndersThen Finish with 1 Macca’s Run carrying a plate (20/10) Post tim...
12Dec

Tuesday 13/12/2011

AMRAP in 5 Minutes of:5 Ring Dips5 Knees to Elbows Rest 2 minutes then: AMRAP in 10 minutes of:5 Power Cleans (60/40)10 Pushups (Hand Releas...
11Dec

Monday 12/12/2011

Strict Pullups(5,5,5,5,5) 5 Rounds for time of:15 Front Squats (40/25)15 Push Press (40/25) Post time and weight to comments....
09Dec

Saturday 10/12/2011

“Wood” 5 Rounds for time of: 400m Run 10 Burpee Box Jumps 10 Sumo Deadlift High Pull (40/25) 10 Thrusters (40/25) Post time and ...
08Dec

Friday 09/12/2011

Snatch Balance – 3,3,3,3 1 min rest between sets.Hang Snatch Pull – 3,3,3,3 1 min rest between sets. 21/15/9 of:Ring DipsKnees t...
07Dec

Thursday 08/12/2011

3 Rounds for time of:10 Hang Clean (60/40)10 BurpeesThen: 30 Push Jerk (60/40) Skill work…? Post time and weight to comments....
06Dec

Wednesday 07/12/2011

Skill work – Handstands/ HSPU 1 Macca’s Run10 Rounds of:5 Pullups10 Pushups15 SquatsThen 1 Macca’s run...
05Dec

Tuesday 06/12/2011

Strength – Deadlift – 5,5,5,5,5 4 Minute Cap21/15/9 of:Sumo Deadlift High Pull (40/25)Situps Rest remainder of time then: 9/15/2...
04Dec

Monday 05/12/2011

Weighted pushups.4 Sets of 5-8 reps with a partner. AMRAP in 20 minutes of: Overhead Lunges 1 length of alley. (20/10)10 Burpee Box Jumps10 ...
01Dec

Friday 02/12/2011

Kipping Pullup Practice10 Minutes 10 Minute AMRAP of:5 Ring Rows10 Deadlifts (60/40)15 Situps Post time and weight to comments....
30Nov

Thursday 01/12/2011

Thrusters (5,5,5,5,5) 21/15/9Ring DipsSumo Deadlift High Pull (40/25) Then 1 Macca’s Run to finish. Post time and weight to comments....
29Nov

Wednesday 30/11/2011

Handstand/ HSPU practice.Option 1: 30 Wall ClimbsOption 2: Accumulate 3 Minutes in a handstandOption 3: 20-30 Handstand Pushups Macca’...
28Nov

Tuesday 29/11/2011

Squat Clean – Strength(5,5,5,3,3) 15 Minute AMRAP of:30 Double Unders20 Squats10 Burpees Post time and weight to comments....
27Nov

Monday 28/11/2011

Congratulations to everyone who competed on the weekend. In particular Dane Jama who pulled off a podium finish in the open category. Top wo...
25Nov

Sunday 27/11/2011

No Classes Today. All out at CrossFit SWS first birthday games day.Unit i2, 5-7 Hepher Road CampbelltownTry to park on the street, not in th...
25Nov

Saturday 26/11/2011

Sweet potato. White starchy potato’s cousin. More nutrients, less starch = better for you. Makes you feel more full. Try to switc...
25Nov

Friday 25/11/2011

Overhead Squat Practice5 Sets of 10 good quality reps. 15/12/9/6/3 of:Power Snatch (45/30)Ring RowsBox JumpsSitups Post time and weight to c...
23Nov

Thursday 24/11/2011

1 Macca’s RunTHen 5 Rounds of:30 Double Unders20 Push Press (40/25)10 PistolsThen 1 Macca’s Run to finish. Post time and weight ...
22Nov

Wednesday 23/11/2011

3 Rounds of:Bench Press 1 min on. 2 Minutes off. (60/40) 10-1 of:PullupsBurpees Post time and weight to comments....
21Nov

Tuesday 22/11/2011

Death by Thruster1 Thruster on the first minute. Rest remainder of time left in the minute.2 Thrusters in the 2nd minute. Rest remaining tim...
20Nov

Monday 21/11/2011

“The Tombstone” 1 Macca’s RunClean and Jerk (2500kg/2000kg)1 Macca’s Run The weight you choose determines the amount...
20Nov

Sunday 20/11/2011

Broad Jump Length of alley and back. (40m)30 Kettlebell SwingsThen: 21/15/9 of:Deadlift (60/40)Ring RowsThen:30 Kettlebell SwingsBroad ...
18Nov

Saturday 19/11/2011

Macca’s Run21/15/9 Sumo Deadlift High Pull (40/25)BurpeesPush Press (40/25)Knees to Elbows Then 1 Macca’s Run. Post time and wei...
17Nov

Friday 18/11/2011

Just a reminder guys. Classes are getting busier which makes it hard for new people to just jump in. If you have a friend that is interested...
16Nov

Thursday 17/11/2011

Strict Pullups(6/6/6/6/6) 10-1 of:Ring Rows*10 Mountain Climbers*10 Double UndersThen Macca’s Run Post time and weight to comments....
15Nov

Wednesday 16/11/2011

7 Minutes Cut Off: 5 Clean and Jerk (100/70)10 Burpees4 Clean and Jerk8 Burpees3 Clean and Jerk6 Burpees2 Clean and Jerk4 Burpees1 Clean and...
14Nov

Tuesday 15/11/2011

5 Rounds for time of: 3 Wall Climbs6 Deadlifts (120/80)9 Ring PushupsMacca’s Run Post time and weight to comments....
14Nov

Monday 14/11/2011

Classic…. AMRAP in 10 minutes of: 3/6/9/12/15/18……PullupsThrusters (40/25) Core work....
10Nov

Friday 11/11/2011

Remembrance Day – Lest We Forget. Macca’s Run20 Thrusters (40/25)Macca’s Run15 Thrusters (40/25)Macca’s Run10 Thrust...
09Nov

Thursday 10/11/2011

Strict Pullups(6,6,6,6,6) 5 Rounds for time of:10 Hang Clean (60/40)10 Push Press (60/40)10 Knees to Elbows Post time and weight to comments...
08Nov

Wednesday 09/11/2011

Snatch Balance — Skill3,3,3,3,3 AMRAP in 20  Minutes of:10 Overhead Squats (40/25)10 Ring DipsMacca’s Run Post ti...
07Nov

Tuesday 08/11/2011

“Isabel”30 Snatch @ (60kg/40kg) Bonus Post time and weight to comments....
07Nov

Monday 07/11/2011

Squat Clean Practice – (5/5/5/5/5) “Annie”50/40/30/20/10Double UndersSitups Post time and weight to comments....
03Nov

Friday 04/11/2011

AMRAP in 3 Minutes of:Kettlebell Swings Rest 1 MinutesAMRAP in 2 Minutes of:Kettlebell SwingsRest 30 SecondsAMRAP in 1 minute of:Kettlebell ...
02Nov

Thursday 03/11/2011

Strength Circuit – 30 Secs on, 10 Secs Change Over. 1 Min break at end of circuit.Bench PressFront SquatsL-Hang Then: 50 Plate Curl an...
01Nov

Wednesday 02/11/2011

Handstand and Handstand Pushup Practice. 10 Minutes. Maccas Run21 Clean and Jerk (60/40)Maccas Run * 221 Clean and JerkMacca’s Run Pos...
31Oct

Tuesday 01/11/2011

First of the month guys. Let’s lift heavy. Remember to dig those heels in and push. Max Deadlift – 20 minutes to figure out your...
31Oct

HALLOWEEN!!!

“Fran”21/15/9Thrusters (40/25)Pullups Core work....
28Oct

Saturday 29/10/2011

3 Rounds for time of:15 Pullups30 Deadlifts (60/40)45 Double UndersThen 2 Rounds of:10 Push Jerk (60/40)50 SquatsThen 1 Round of:Macca’...
28Oct

Friday 28/10/2011

21/15/9 of:Power Cleans (60/40)Ring Dips400m Run Post time and weight to comments....
26Oct

Thursday 27/10/2011

If you want a shirt guys remember to try on the one I have here and put your name, size and how many you want on the whiteboard, “Grac...
26Oct

Wednesday 26/10/2011

‘JH’21/15/9 of:Thrusters (40/25)Burpees*2 Double Unders Lower back and Core work. Post time and weight to comments....
24Oct

Tuesday 25/10/2011

http://www.fitbomb.com/2011/09/crossfit-hand-care.html Make sure you check out the link to see how to look after your hands, or ask in class...
24Oct

Monday 24/10/2011

Snatch Balance – 5/5/5/5/5 In teams of 2:4 Rounds of:15 Pushups Each (High-5 between)30 Front Squats Each (30/20) (Holds the...
21Oct

Saturday 22/10/2011

Power Snatch Work your way up to a max 1 Rep. (20 minutes.) 30 Ring Pushups20 Thrusters (40/25)50 Knees to Elbows20 Thrusters (40/25)30 Ring...
20Oct

Friday 21/10/2011

Hey guys, we will be doing a lot of retesting next week, let’s bring our ‘A’ game and see how much we’ve improved th...
19Oct

Thursday 20/10/2011

50 Front Squats @ 50% bodyweight.Rest 5 Minutes 3/5/7/9/11 and continue to increase reps until time runs out.Ring DipsKnees to Elbows200m Ru...
18Oct

Wednesday 19/10/2011

 As you can see, local competitions are for all levels of fitness. Ask me about the upcoming CrossFit SWS games day, or our very own ga...
17Oct

Tuesday 18/10/2011

Food of the week: Beetroot! Get it into you, packed full of vitamin C and a great source of energy. Grate it into your salads for a change o...
17Oct

Monday 17/10/2011

How bad do you want it. 5 Rounds of:5 Ring Dips10 Deadlifts (100kg/70kg)30 Double Unders Core Work. Post time and weight to comments....
14Oct

Saturday 15/10/2011

21/15/9 of:Thrusters (40/25)Knees to Elbows200 Mountain ClimbersThen 9/15/21 of:Knees to Elbows Thrusters Post time and weight to comments....
14Oct

Friday 14/10/2011

In teams of 2:5 Rounds for time of10 Ring Rows each10 Pushups each10 Push Press (50/30) Post time and weight to comments....
12Oct

Thursday 13/10/2011

20 Minutes to achieve maximum rep clean and jerk. 30/20/10Hang CleanPush Press50 Double UndersBoth weights at 30kg for guys, 20kg for girls....
11Oct

Wednesday 12/10/2011

Hey guys, the days are starting to heat up and I think it’s time I reminded you of how important drinking water is. It’s importa...
10Oct

Tuesday 11/10/2011

Jason Titus demonstrating how to make a sweat angel. Strict Pullups(6,6,6,6,6) 20 Thrusters (40/30)10 Upright Row (40/30)Walking Lunge ...
09Oct

Monday 10/10/2011

Macca’s Run *2Then 2 rounds of:30 Deadlifts (80kg/55kg)30 Burpees30 Ring Pushups Post time and weight to comments....
06Oct

Friday 07/10/2011

Handstand Holds — Accumulate 3 Minutes in a handstand hold. 21/18/15/12/9/6/3Push Press (40/25)Hang Clean (40/25) Post time and weight...
05Oct

Thursday 06/10/2011

Strict Pullups(6,6,6,6,6) 100 Squats80 Overhead Lunges (10/5)60 Box Jumps (24″/20″) Post time and weight to comments....
04Oct

Wednesday 05/10/2011

Skill Work — Overhead Squat 21/15/9 Beginner – Knee PushupsIntermediate – Pushups on toesAdvanced – Ring PushupsSumo...
04Oct

Tuesday 04/10/2011

Ring Rows for technique.5 * 10 Reps. Rest 1 minutes between sets. AMRAP in 8 Minutes of:10 Front Squats (40/25)10 Burpees Post time and weig...
28Sep

Thursday 29/09/2011

Fran is coming soon. Push Press (8,8,8,8) Then: 5 rounds for time of: 10 Ring Rows20 Deadlifts30 Double Unders Post time and weight to comme...
27Sep

Handstand Practice.10 Minutes. Beginner – Wall ClimbsIntermediate – HandStand Holds (accumulate 5 Minutes worth.)Advanced –...
27Sep

Tuesday 27/09/2011

Strict Pullups(5,5,5,5,5) 12 AMRAP of:5 Squat Clean and Jerk (80/55)10 Burpees Post reps and weight to comments....
25Sep

Monday 26/09/2011

Tabata Day. Intervals of 20 seconds on and 10 seconds off. Score is total reps per exercise.8 Intervals per exercise.PushupsSquatsMountain C...
24Sep

Saturday 24/09/2011

Kunal’s Birthday Workout. It’s a surprise, come in to find out!!! Post Birthday punches to comments (30…+ 1 for good luck)...
22Sep

Friday 23/09/2011

5 rounds of:Max Front Squat (40/25)Max Bent Over Row (40/25)Rest as required. Core work. Post time and weight to comments....
21Sep

Thursday 22/09/2011

20 Minutes to figure out Max Deadlift for 1 Rep. 20 Min cap of 10 rounds for time:10 Pushups20 Situps30 Double Unders Posr time and weight t...
20Sep

Wednesday 21/09/2011

10 mins of: Beginner – Wall ClimbsIntermediate – Handstand Practice Advanced – Handstand Pushups 5 Rounds for time of: 4 P...
19Sep

Tuesday 20/09/2011

Clean High Pull — work your way into a 5 Rep Max Macca’s Run Then:5/10/15/20 of:Pushups (Hand Release)Deadlift (80/50)Then: Macc...
18Sep

Monday 19/09/2011

10 Minute Cap: 21/15/9 of:Power Clean (40/25)Thrusters (40/25) Rest remaining time left in ’10 min cap’.Then for time:9/15/21 of...
18Sep

Sunday 18/09/2011

Pullups — Strength. 5 Rounds for time of:100 Skips10 Burpees Post time and weight to comments....
16Sep

Saturday 17/09/2011

Skill Work — Squats with roll. (50 reps)Advance option — Pistol with roll (25 each leg) 21/18/15/12/9/6/3Bent Over Row (40/25)Sq...
16Sep

Friday 16/09/2011

Overhead Squat — (5,5,5,5,5) 15 Minute AMRAP of:5 Wall Climbs15m Overhead Walking lunge (20/10)1 Shuttle run in first round. 2 in the ...
15Sep

Thursday 15/09/2011

Strength: Bench Press (8,8,8,8)              Squats (8,8,8,8) Both @ 70% of...
13Sep

Wednesday 14/09/2011

http://www.fitbomb.com/2011/09/crossfit-hand-care.html Some hand care advice. Handstand work — 10 Minutes. 30/20/10 of:Hang Snatch (30...
12Sep

Tuesday 13/09/2011

Power: 4 Rounds of: Max Box Jumps in 1 Minute. Rest 1 Minute between sets. 7 Rounds for time:10 Sumo Deadlift High-Pull (50/35)10 Pushups (H...
11Sep

Monday 12/09/2011

Push Press(5,5,5,5,5) With a 20 Min Cap:50 SquatsMacca’s Run40 SquatsMacca’s Run30 SquatsMacca’s Run20 SquatsMacca’s...
10Sep

Saturday 10/09/2011

Time to learn these skills….. Bent Over Row(10,10,10,10) Macca’s Run3,6,9,12 of:Front Squat (40/25)Push Press (40/25)Then Macca&...
08Sep

Friday 09/09/2011

Check out some of the basic mobility exercises we will be running through in future classes from now on to improve on our technique and posi...
07Sep

Thursday 08/09/2011

For time:300 Double Unders200 Squats100 Pushups Post time to comments....
06Sep

Wednesday 07/09/2011

Shoulder Mobility – 5 Minutes “JH”21/15/9 of:Thrusters (40/25)*2 Double UndersBurpees Core Work. Post time and weight to c...
05Sep

Tuesday 06/09/2011

“DT” Five rounds for time of: Deadlift, 12 reps (70/50) Hang power clean, 9 reps (70/50) Push jerk, 6 reps (70/50) Post time and...
04Sep

Monday 05/09/2011

Shuttle Runs – 15 Seconds per run. As fast as you can.15 Runs. In teams of 2:100 Sumo Deadlift High Pull (40/25)100 Box Jumps100 Situp...
02Sep

Friday 02/09/2011

Check out this report on CrossFit and what’s happening, particularly in Tasmania. http://www.abc.net.au/news/2011-08-26/crossfit-champ...
31Aug

Thursday 01/09/2011

“The Tombstone” 1 Macca’s Run Performing Clean and Jerk, get 2500kg/2000kg from ground to overhead. 1 Macca’s Run Re...
30Aug

Wednesday 31/08/2011

Handstand practice for 10 minutes. 10 rounds for time of: 10 Pushups 15 Situps 20 Squats Post time to comments....
30Aug

Tuesday 30/08/2011

Bent Over Row 4 sets of 10 Reps Death By Thruster (40kg/25kg) Perform 1 thruster on the first minute, 2 on the second minute, 3 on the third...
28Aug

Monday 29/08/2011

Max Clean and Jerk in 4 Minutes. (60/40) Rest 3 Minutes. 100 Double Unders 75 Squats Macca’s Run 50 Burpees Post time and reps to comm...
26Aug

Friday 26/08/2011

21/18/15 Pushups (with a twist) *2 Situps 15m Walking Overhead Lunge 15m Overhead Carry Post time and weight to comments....
26Aug

Thursday 25/08/2011

Overhead Squat Practice ‘Isabel’ 30 Snatch (60/40) Post time and weight to comments....
22Aug

Monday 22/08/2011

3 Rounds for time of: 21 Thrusters (40/25) 12 Burpees Macca’s Run Post time and weight to comments....
22Aug

Tuesday 23/08/2011

Bent Over Row (8,8,8,8,8) 21 Sumo Deadlift High-Pull (40/25) 15 Box Jumps 15 SDHP 15 Box Jumps 9 SDHP 15 Box Jumps 9 SDHP 15 Box Jumps 15 SD...
19Aug

Friday 19/08/2011

AMRAP in 10 Minutes of: 6 Front Squats (80/50) 9 Burpees 12 Box Jumps Rest 3 Minutes then: AMRAP in 5 Minutes of: 10 Pushups Shuttle Run Pos...
19Aug

Thursday 18/08/2011

Upright Row – Strength 5 sets of 8 reps at 70% of Max. 1:30 rest between sets. Hang High Pull – Power 5 Sets of 6-8 Reps 1:30 Be...
16Aug

Wednesday 17/08/2011

Jason “BodyM” Haywood and his 270kg deadlift. 30 Minutes to find: Max Deadlift for 1 Rep. Max Burpees in 5 Minutes. Post reps an...
16Aug

Tuesday 18/08/2011

Macca’s Run Then: 21/15/9 of Deadlift (60kg/40kg) Pushups (Hand Release) Then: 10 Burpees Macca’s Run 10 Burpees Then: 9/15/21 o...
14Aug

Monday 15/08/2011

Good Mornings 4 sets of 15 Reps AMRAP in 10 minutes of: 3 Wall Climbs 6 Clean and Jerk (70/45) Shuttle Run Post time and weight to comments....
14Aug

Sunday 14/08/2011

Max Clean. 30 minutes to work on it. Then core work. Post weight to comments....
12Aug

Saturday 13/08/2011

200m Run 30 Push Press (40/25) 200m Run 30 Hang Clean (40/25) 200m Run 30 Deadlift (40/25) 200m Run 30 Clean and Jerk (40/25) Post time and ...
12Aug

Friday 12/08/2011

Overhead Squat Strength (5,5,5,5,5) 21/15/9 Power Snatch (40/25) Burpees Post time and weight to comments....
09Aug

Wednesday 10/08/2011

Handstand Practice/ Handstand Pushup Practice. 4 Rounds for time of: 8 Front Squat (40/25) 8 Push Press (40/25) 8 Thrusters (40/25) Shuttle ...
08Aug

Tuesday 09/08/2011

Jason Khalipa doing ‘Grace’ at the 08′ Games. ‘Grace’ 30 Clean and Jerk (60kg/40kg) Post time and weight to co...
08Aug

Monday 08/08/2011

In teams of 2: 50 Burpees 100 Deadlifts (60/40) 150 Pushups 200 Situps 250 Squats Every 4 Minutes 200m Run. Post time and weight to comments...
05Aug

saturday 06/08/2011

Circuit. 1 minute per station. 3 rounds. 1 minute rest between rounds. Rope whips Box jumpsPlate curl and press (20/10)SquatsPush press (30/...
04Aug

Friday 05/08/2011

Deadlift 5 minutes to warm up to 75-80% of max then 5 sets of 5 reps. 21/15/9 of Push Press (40/25)*3 mountain climbers15m OH walking Lunge1...
03Aug

Thursday 04/08/2011

AMRAP in 15 minutes of:5 Tyre Jumps10 Sumo Deadlift High-Pull (40/25)15 Thrusters (40/25) Post time and weight to comments....
03Aug

Wednesday 03/08/2011

5 Rounds for time of: 10 Power Snatch (45/30)30 Double Unders200m Run Post time and weight to comments....
01Aug

Tuesday 02/08/2011

Bent Over Row8,8,8,8,5 5 Rounds for time of:10 Front Squats (60/40)10 Burpees Post time and weight to comments....
31Jul

Monday 01/08/2011

Hand Stand Practice. Five Rounds. 30 Seconds to Hold for as long as you can. Rest 1 Minute. 4 Rounds for time of:8 Clean and Jerk (60/40)12 ...
28Jul

Thursday 28/07/2011

3 Rounds for time of:15 thrusters (40/25)15 Burpees30 Situps Then 600m Run. Post time and weight to comments....
27Jul

Wednesday 27/07/2011

Bent Over Row8/8/8/6/6 On the minute every minute for 10 minutes. 5 Power Clean (60/40)10 Pushups (hand release) Post time and weight to com...
22Jul

Friday 22/07/2011

Power Snatch — Strength5 Sets of 5 Reps 10-1 Sumo Deadlift High Pull (40/25)1-10 Pushups (Hand Release) Post time and weight to commen...
21Jul

Thursday 21/07/2011

Squat Clean– Skill Work. For time:On the Minute Every minute for 10 Minutes.6 Front Squats (80/55)6 Burpees Post completed sets and we...
20Jul

Wednesday 20/07/2011

For time: 50 Box Jumps50 Pushups50 Clean and Jerk (30/20)50 Lunges50 Leg Raises50 Bent Over Row (30/20)50 Thrusters (30/20)50 Burpees50 Situ...
19Jul

Tuesday 19/07/2011

Strength — Upright Row. 5 Sets of 6-8 Reps Circuit. 1 Minute per station. 3 Rounds. 1 Min rest between rounds DB Push Press (20/10)Box...
19Jul

Monday 18/07/2011

3 Rounds for time of:30 Deadlift (60/40)30 Pushups100 Double Unders Post time and weight to comments....
13Jul

Wednesday 13/07/2011

800m Run for Time. Rest 5 Minutes. Then:10-1 Pushups1-10 Thrusters (45/25) Post time and weight to comments....
12Jul

Tuesday 12/07/2011

Partner Plate Driveway Carry.10 times each. (25/15) Rest 5 Minutes. 21/15/9 of:Box JumpsSumo Deadlift High Pull (40/25) Core work. Post time...
11Jul

Monday 11/07/2011

Bent Over Row – – Strength(8,8,8,8) 3 Rounds for time of:15 Burpees15 Front Squats (40/25)15 Push Press (40/25)Then 400m Run. Po...
07Jul

Friday 08/07/2011

Weighted Pushups5 sets of 8-10 Reps For Time:400m Run100 Deadlifts (1/2 Bodyweight)400m Run Post time and weight to comments....
07Jul

Thursday 07/06/2011

Press(5,5,5,5,5) CircuitFront Squats (40/25)KB SwingsBox Jumps Post time and weight to comments....
06Jul

Wednesday 06/07/2011

“The Tombstone”Hill RunPerforming clean and jerk move (2500/2000)Kg from ground to overhead. Hill Run Post time and weight to co...
05Jul

Tuesday 05/07/2011

Max Deadlift. 30 Minutes to figure it out. 30/20/10 of:Push Press (40/25)SquatsSitups...
03Jul

Monday 04/07/2011

Bent Over Row5 sets of 8 21/15/9Power Cleans (60/40)Pushups (Hand Release) Post time and weight to comments....
30Jun

Friday 01/07/2011

Overhead Squat Practice 4 Sets of 10 AMRAP in 10 minutes of:15 Sumo Deadlift High-Pull (30/20)15 Pushups (Hand Release) Post time and weight...
30Jun

Thursday 30/06/2011

Clean and Jerk — 15 minutes of skill work. 3 Rounds for time of:50 Squats25 Bent Over Row (1/2 Body Weight)400m Run Post time and weig...
29Jun

Wednesday 29/06/2011

“DT” 5 Rounds for time of:12 Deadlift (70/45)9 Hang Clean 6 Push Jerk Post time and weight to comments....
27Jun

Monday 27/06/2011

Deadlift (10,10,10,10) “JH”21/15/9Thrusters (40/25)*2 Double UndersBurpees Post time and weight to comments....
24Jun

Thursday 23/06/2011

Strict Press(5,5,5,5,5) 400m Run then21/15/9 of:Front Squats (40/25)Pushups (Hand Release)Then a 400m run Post time and weight to comments....
22Jun

Wednesday 22/06/2011

Work your way to a Max Clean. Circuit: 90 secs at each Station. 90 second rest between rounds. 3 rounds. Double UndersPlate Curl and Press (...
20Jun

Monday 20/06/2011

Strength Endurance3 Sets of 20 Reps Weighted Squats (25/10) On the minute for 10 Minutes:5 Power Cleans (50/30)10 Pushups (Hand Release) Pos...
17Jun

Saturday 18/06/2011

3 Rounds for time of: 10 Squat Snatch (60/40)10 Bent Over Row10 Deadlift Post time and weight to comments....
17Jun

Friday 17/06/2011

5 sets of: Push Press 8 repsSuperset with:Upright Row 4-5 reps 5 ROUNDS for time of:10 Overhead Squats (50/30)20 Situps Post time and weight...
16Jun

Thursday 16/06/2011

Thruster — Strength(5,5,5,5,5) 4 Rounds for time of:10 Clean and Jerk (40/25)50 Mountain Climbers Post time and weight to comments....
15Jun

Wednesday 15/06/2011

Strength — Bent Over Row(8,8,8,5,5) AMRAP in 12 Minutes of:10 Deadlift (50/30)10 Burpees Post time and weight to comments....
15Jun

Tuesday 14/06/2011

Power Clean(5,5,5,5,5) 50 Pushups75 Squats100 Situps150 Double Unders Post time and weights to comments....
13Jun

Monday 13/06/2011

In Teams of 2:150 Sumo Deadlift High Pull (35/25)400m Run125 Situps400m Run100 Thrusters (35/25)400m Run75 Burpees Post time and weight to c...
10Jun

Saturday 11/06/2011

BEGINNER’S CLASS Thrusters — Skill work. 7 Rounds for time of:10 Deadlift7 Pushups STANDARD CLASS Strength — Strict Pullup...
10Jun

Friday 10/06/2011

Overhead Squat — Skill work 5 Rounds for time of:10 Power Snatch (35/20)50 Mountain Climbers Post time and weight to comments....
08Jun

Thursday 09/06/2011

Deadlift – (8,8,8,8) 21/15/9Plate Curl and Press (20/10)Burpees Post time and weight to comments....
08Jun

Wednesday 08/06/2011

Circuit. 1 Minute per station. 3 Rounds. Rest 90 secs between rounds. Knees 2 ElbowsThrusters (40/25)Mountain ClimbersFloor Press (35/20)Eve...
06Jun

Tuesday 07/06/2011

Reverse Pushups or Chinups 5*8 or 5*5 4 Rounds for time of: 15 Push Press (40/25) 400m Run Post time and weight to comments. Post weight and...
06Jun

Monday 06/06/2011

In Teams of 2:50 Clean and Jerk (50/30)75 Burpees100 Front Squats (50/30)125 Pushups (Hand Release)150 Situps400m Run Post time and weight t...
02Jun

Friday 03/06/2011

Death by Power Snatch.Perform 1 PS on the first minute, 2 on the second, 3 on the third minute and so on until you reach failure. Record rou...
02Jun

Thursday 02/06/2011

Upright Row4*8 400m Run then21/15/9 of/Deadlift (100/70)Box Jumps Post time and weight to comments....
01Jun

Wednesday 01/06/2011

Reverse Pushups4 Sets of 10 21/15/9Thrusters (40/25)*2 Double UndersBurpees Post time and weight to comments....
01Jun

Tuesday 31/05/2011

100 Bent over Row at 1/2 Bodyweight100 Squats100 Pushups100 Situps Post weight and time to comments....
30May

Monday 30/05/2011

Regionals Day 2 3 Rounds for time of:30 Clean and Jerk (40/25)100 Double Unders Finisher: Good Mornings. Post time and weight to comments....
27May

Saturday 28/05/2011

125 kg ThrusterSkill Work: Thruster 50 Plate Curl and Press (20/10)50 Plate Squats50 Toe Reaches5 Drive Way Sprints Post time and weight to ...
27May

Friday 27/05/2011

400m Run30 Burpees40 Ground to Overhead (40/25)50 Leg Raises60 Alternating Lunges1 Driveway Sprint Post time and weight to comments....
26May

Thursday 26/05/2011

Bent Over Row(8,8,8,8) 6 Rounds for time of:12 Thrusters (40/25)24 Double Unders Post time and weight to comments....
24May

24/05/2011

1.2km Run Circuit. 1 min per station. 5 Rounds. Rest 1 minute between rounds.Box JumpsBent Over Row (30/20)Squats Post time and weight to co...
23May

Monday 23/05/2011

“The Tombstone” for time:1 Hill RunThen:Performing Clean and Jerk, Males move 2500kg and females move 2000kg from ground to over...
20May

Saturday 21/05/2011

Wide Grip Deadlift(5,5,5,5,5) 6 Rounds for time of:50 Squats25 Pushups Post time and weight to comments....
20May

Friday 20/05/2011

Bent Over Row(5,5,5,5,5) 10,8,6,4,2,2,4,6,8,10Push Press (40/25)Jumping Lunges Post time and weight to comments....
19May

Thursday 19/05/2011

3 Rounds for time of: 400m Run10 Burpees20 Power Snatch (30/20)30 Pushups40 Situps Post time and weight to comments...
19May

Wednesday 19/05/2011

Overhead Squat Practice 5 Rounds for time of:8 Deadlifts (80/50)12 Burpees16 Situps Post time and weight to comments....
17May

Tuesday 17/05/2011

Circuit. 1 Minute stations, 3 rounds, 1 minute between rounds. Sumdo Deadlift High PullThrustersBox JumpsBurpeesDouble Unders Post time and ...
15May

Monday 16/05/2011

21/15/9:Hang Clean (40/25)Front Squat (40/25)30 Pushups400m Run Post time and weight to comments....
15May

Friday 13/05/11

CrossFit Total. 1 Rep Max Back Squat1 Rep Max Press1 Rep Max Deadlift Post weight to comments for total score....
11May

Aztec Pushups

Deadlift (8,8,5,5,3,3) 12 Minutes AMRAP of:PushupSquat Double Under Increase each exercise by 1 rep every round until timelimit runs out....
11May

Wednesday 11/05/2011

(A) 50 Pullups (B) 5 Rounds for time of:20 Sumo Deadlift High Pull (35/25)10 Overhead Squats (35/25) Post time and weight to comments....
09May

Tuesday 10/05/2011

“High-5 for first kiss”This is heaps funny, this kid gets so pumped about getting a kiss halfway through. Overhead Squat Practic...
09May

Monday 09/05/2011

Press (8,8,5,5,3,3) 1-10 of:Deadlift (80/45)Plate Curl and Press (20/10) Post time and weight to comments....
05May

Thursday 05/05/2011

What Is Cross Fit? Short by CrossFit by Overload Power Snatch (5,5,5,5,5) 400m Run Then3 rounds of:15 Box Jumps12 Bent Over Row (60/40)9 Bur...
03May

Wednesday 04/05/2011

Push Jerk (1,1,1,1,1,1,1) 50/40/30/20/10SquatsSitupsDouble Unders Post time and weight to comments....
02May

Monday 02/05/2011

Skills– Clean and Jerk “Grace”30 Clean and Jerk (60/35) Core work Post time and weight to comments....
27Apr

Wednesday 27/04/2011

Vaughn’s Birthday Workout:400m Run23 Burpees23 Power Cleans23 Front Squats23 Push Press23 Pushups23 Situps23 Thrusters23 Bent Over Row...
27Apr

Tuesday 26/04/2011

20 Minute AMRAP:5 Power Clean (65/40)10 Pushups (hand realease)15 Squats Post time and weight to comments....
21Apr

Good Friday (Tim’s Birthday)

Tim’s Birthday WOD!!! 15 Minute AMRAP:15 Pushups (Hand Release)15 Power Cleans (40/25)15 Situps15 Front Squats (40/25) Post time and w...
21Apr

Thursday 21/04/2011

Power Clean — SKill work. 4 Rounds for time of:10 Burpees15 Plate curl and press (20/10)20 Alt’ Lunges Post time and weight to c...
21Apr

Wednesday 20/04/2011

Circuit. 1 Minute per station. 5 Stations. 3 Rounds. Each round is followed immediately by a 400m run then 1:30 rest.-Box Jumps-Push Press (...
19Apr

Tuesday 19/04/2011

Front Squat(5,5,5,5,5) 5 Rounds for time of:7 Bent over Row (60/35)14 Deadlift (60/35)21 Situps Post time and weight to comments....
18Apr

Monday 18/04/2011

Squat Clean – Skill Work.20 Minutes 10-1 Push Press (40/25)1-10 Burpees Post time and weight to comments....
15Apr

Friday 15/04/2011

Overhead Squat – Skills work 4 Rounds for time of:15 Power Snatch (30/20)30 Pushups Post time and weight to comments....
14Apr

Thursday 14/04/2011

Front Squats – 50 Reps at (50/35) 5 Minute Rest 50 Plate Curl and Press (20/10)40 Burpee Side Jumps30 Bent over Row with the plate20 S...
13Apr

Wednesday 13/04/2011

Superset Front Squat/Push Press8/4-5. 5 Sets. 3 Rounds for time of:15 Bent Over Row30 situps400m Run Post time and weight to comments....
12Apr

Tuesday 12/04/2011

5 Minute AMRAP of:Squat Clean and Jerk (75/45) Rest 3 Minutes Then AMRAP 5 Minutes of:5 BurpeesDriveway Run Post time and weight to comments...
11Apr

Monday 11/04/2011

Deadlift – 3,3,3,3,3,3 4 Rounds of:20 Pushups30 Lunges50 Double Unders Post time and weight to comments....
07Apr

Thursday 07/04/2011

http://youtu.be/4mEP3j2hBjA This is Awesome. “The Tombstone”Hill RunPerforming Clean and Jerk, Males get 2500kg/Females get 2000...
07Apr

Wednesday 06/04/2011

Pullups – 5,5,5,5,5 21/15/9Front Squats (60/35)Burpees Then 20 Box Jumps Post time and weight to comments....
05Apr

Tuesday 05/04/2011

AMRAP in 15 Minutes of:9 Deadlifts (70/45)12 Pushups (Hand Release)15 Box Jumps Post time and weight to comments....
04Apr

Monday 04/04/2011

Overhead Squat Practice 800m Run5 Rounds for time of:5 Press (50/30)15 Deadlift (50/30)Then 800m Run Post time and weight to comments....
02Apr

Saturday 02/04/2011

30 Kettlebell Swings (24/16)Then 5 Rounds of:5 Shoulder to Overhead (50/30)15 Deadlifts (50/30) Then 30 Kettlebell Swings. Post time and wei...
31Mar

Friday 01/04/2011

Push Press5,5,5,5,5 21/15/9Power Snatch (40/25)Front Squat (40/25) Post time and weight to comments....
31Mar

Thursday 31/03/2011

Power Snatch Practice 21/18/15/12/9:Thrusters (40/25)Burpees Post time and weight to comments....
30Mar

Wednesday 30/03/2011

Strength — Pullups.5,5,5,5,5 5 Rounds for time of:20 Sumo Deadlift HighPull (40/25)20 Pushups Post time and weight to comments....
24Mar

CrossFitCookeville_Open_Wk1

Rich Froning Jr. who currently leads the world in workout number one and some footage of his performance. The camera starts on him. Song is ...
23Mar

Wednesday 23/01/2011

For time:10 Burpees20 Push Press30 Squats40 Pushups50 Situps200 Skips50 Situps40 Pushups30 Squats20 Push Press10 Burpees Post time and weigh...
23Mar

Tuesday 22/03/2011

AMRAP in 10 minutes of:30 Double Unders15 Power Snatch (35/25) post time and weight to comments...
18Mar

Saturday 19/03/2011

Overhead Squat: Skill and Practice. 5 Rounds for time of: 10 Power Snatch 45kg10 Burpees Post time and weight to comments....
18Mar

Friday 18/03/2011

Skill/Technique: Deadlift. 21/15/9:Front Squats (40/25)Push Press (40/25)Hill Run Post time and weight to comments....
18Mar

Thursday 17/03/2011

Front Squats: Warm up sets. Then 5 sets of 5 reps. Post weight to comments....
16Mar

Wednesday 16/03/2011

3 rounds of a Circuit: 1min at each station, clock will continuously run. 4 stations.Back Squats (40kg/25kg)PushupsSingle Arm Row (20/10)Dea...
14Mar

Tuesday 15/03/2011

Skill/Technique: Squat Snatch. Elizabeth 221/15/9 of:Power Cleans (60/40)Pushups (Hand Release) Post time and weight to comments. Beginner&#...
14Mar

Monday 14/03/2011

Kunal looking good after class. Technique: Deadlift. 5 Rounds for time of:15 Squats15 Push Press (40/25)15 Situps Post time and weight to co...
11Mar

Friday 11/03/2011

http://www.youtube.com/watch?v=Ne5FGRvP5Is Skill – Clean Strength – Push Press (5,5,5,3,3) 25/20/15/10/5Push UpSquatSitup Post t...
09Mar

Wednesday 09/03/2011

Split Squats 4 sets of 10 each leg. Add Weight each set. 3 Rounds for time of:15 Deadlift (40/25)12 Power Cleans (40/25)9 Push Press (40/25)...
07Mar

Josh Everett is an incredible athlete with amazing strength. This workout was a part of the 2009 Crossfit Games and required the athelete to...
07Mar

Monday 07/03/2011

Split Squats: 3 Sets of 15 Per leg. 1 Min rest between sets. AMRAP in 8 Minutes of:5 Clean and Jerk (70/40)15 Double Unders (60 Skips)30 Pla...
06Mar

Sunday 06/03/2011

5 rounds for time of:50 squats400m sprint Rest as required between sets....
03Mar

Thursday 03/03/2011

Bent Over Row:(5,5,5,5,5) 10 Rounds for time of:10 Deadlifts (60/40)10 Pushups Post time and weight to comments....
02Mar

Wednesday 02/03/2011

HandStand Practice or Overhead Holds. At the start perform 25 Squats, then every 2 minutes perform 25 Squats.10-1 for time of:Push Press (40...
27Feb

Monday 28/02/2011

Skill — Power Snatch. Strength —- Overhead Squat(3,3,3) Rest 3 minutes between sets. 3 Rounds for time of:10 Power Cleans (60/40...
27Feb

Sunday 27/02/2011

http://www.youtube.com/watch?v=pfsTKfUT-RQ The video does contain some swearing, but this dude is awesome. 21/15/9 for time of:Knees to Elbo...
23Feb

You can train anywhere. Muscle-Ups in New Zealand. Skill — Thrusters AMRAP 15 Mins of:6 Front Squat (50/30)12 Burpees24 Double Unders(...
22Feb

Wednesday 23/02/2011

Dane chilling out after an early morning sesh! Skill: OverHead Squats. Strength: Push Press (5,5,5,5,5) 10,9,8,7,6,5,4,3,2,1 of:Squat JumpsP...
21Feb

Tuesday 22/02/2011

The Girls from Crossfit BodyM in Terrigal doing ‘Grace’ (30 Clean and Jerk at 40kg) at a blistering pace. Skill Work: Clean. Dea...
21Feb

Monday 21/02/2011

Jason Haywood from Crossfit Body Mechanics in Terrigal doing “Grace” (30 CLean and Jerk at 60kg). Apart from the fact he does it...
16Feb

Deadlift: 3 Sets of 15 reps, increase the weight each set. Rest 1 minute between sets. Start with 3 burpees and then perform 3 burpees on th...
16Feb

Tim after an awesome session. Strength: Chinups/Strict Pullups(5,5,5,5,5) 400m Run Then 2 Rounds for time of:30 Deadlift (80kg/50)60 Double ...
15Feb

Tuesday 15/02/2011

Strength – Deadlift (5,5,5,5,5) AMRAP in 10 minutes of:5 Bent over Row (70/45)10 Burpee Side Jumps15 Situps Core. Post time and weight...
14Feb

Monday 14/02/2011

CrossFit Games 2010 Adidas Commercial Weighted Pushups4 sets of 6-8 reps. 3 Rounds for time of:15 Weighted Squats15 Burpee Side Jumps15 Curl...
11Feb

Saturday 12/02/2011

Buddy Lee Teaches the Double Under. “DT” 5 Rounds for time of:12 Deadlift (70/45)9 Hang Clean6 Push Jerk...
10Feb

Thursday 10/02/2011

Best Man Ever. Skill: Power Clean/ Clean 4 Rounds of:30 Squats20 Push Press (40/25)10 Burpees Post time and weight to comments....
10Feb

Friday 11/02/2011

Skill of your choice. 10 Rounds of: 5 Bent Over Row (70/40)10 Box Jumps Post time and weight to comments....
09Feb

Wednesday 09/02/2011

Deadlift for Strength,(5,5,5,5,5) 21/15/9 Thrusters (40/25)Burpees Core Set. Post time and weight to comments....
08Feb

Tuesday 08/02/2011

Bent over row for strength:(5,5,5,5,5) 21/15/9Thrusters (40/25)Pushups400m Run Core Circuit of:Twists, Situps then planks. Post time to comm...
03Feb

Friday 04/02/2011

For Strength: Super-Set 12 pushups with dips till failure. 50 Leg Raises21 Push Press400m Run15 Push Press400m Run9 Push Press400m Run50 Leg...
02Feb

Thursday 03/02/2011

Back strength. Your choice of:Pullups (wide grip)Bent over rowRing pullups(5,5,5,5,5) Then for time:30 Situps400m Run30 Thrusters (40/25)400...
01Feb

Wednesday 02/02/2011

100 Skips100 Deadlifts at 60kg for time.100 Push Ups100 Situps100 Squats100 Upright row (20/15) Post time and weight to comments....
31Jan

Tuesday 01/02/2011

Skill: Deadlift – maintain form for 10-15 reps, 5 sets. Strength: Deadlift – Max Effort. 21/15/9 for time of:Power Cleans (60/40...
30Jan

Monday 31/01/2011

Strength Weighted Pushups 5 sets of 5-8 Reps. AMRAP 10 minutes of: 5 Hang Clean (60/40) 7 Box Jump 9 Bent Over Row Post time and weight to c...
25Jan

Wednesday 26/01/2011

No Classes Today. 10 * 10m Sprints8 * 20m Sprints6 * 30m Sprints4 * 40m Sprints2 * 50m Sprints Enjoy the day....
24Jan

Tuesday 25/01/2011

Power Day Strength: Front Squat(5,5,5,5,5) 21/15/9 Box jumpsPushupsHill Run If there’s time we’ll be doing core/abs. Post time a...
19Jan

Thursday 20/01/2011

For strength:Strict press (3,3,3,3,3)Push press (5,5,5,5,5) Then 7 rounds for time of:20 double unders10 burpees Core work to finish. Post t...
17Jan

Tuesday 18/01/2011

Strength Under Fatigue.Such an important part of our fitness lifestyle that is often overlooked by people when they are talking about their ...
17Jan

Monday 17/01/2011

Warmup:3 times through of:10 Squats10 Pushups10 Situps10 Supermans (per side)Work through these slowly concentrating on range of motion. The...
14Jan

Saturday 15/01/2011

Strict pullups. 3 rounds for time of: 21 Deadlifts (40/25)15 Hang Cleans (40/25)9 Push Press (40/25)400m run...
13Jan

Friday 14/01/2011

5 rounds for time of: 20 squats15 pushups10 burpees Post time to comments....