29 Nov 2013


REMEMBER: Today is XMASfest!!!!!!!

That means we are meeting at All Nations park for some some WOD’s and an awesome Paleo BBQ!!!!!! It starts at 10am! All Nations park is directly behind Northcote Plaza, we will be setting up close to the BBQ and kids playground area. There will be quite a bunch of us there so we should be hard to miss πŸ˜‰ – The BBQ costs $10, but High 5’s are FREE!

All Nations park: Separation Street, Northcote. Melway Reference: 30 G7 (Directly adjacent to Degani’s & The Ribs and Burgers restaurant!)

Yes….The WOD’s aren’t posted on this page today?? That’s because they are going to be surprises…almost like….XMAS Presents YAAAAAAAAAY!!!!!!!

For the after party festivities we have the Thornbury Bowls club booked out. It starts at 7pm. Partners are welcome to attend! $5 barefoot bowling and cheap drinks. Click here for the address. $5 barefoot bowling and cheap drinks!

Ho ho ho MEEEEEEERRRRRRRYYYYY XMASFEST!!!

P.S. Bring some water and sunscreen!


XMASfest…be there or CrossFit Santa will put you on his naughty list…

28 Nov 2013



The awesome Mike & Geo!

Tomorrow our XMAS day/night celebrations also double as Mike & Geo’s farewell! Sadly we are losing them to sunny Queensland – BOOOOOOOO! But…..Yeah, it is nice and sunny so fair enough!

We will miss you guys way too much! Both of your smiling faces around the gym and Mike’s constantly sore legs! You have been a huge part of our community and your help with cooking at the monthly WODfest’s will be sorely missed! We will make sure to have a great day/night tomorrow and send you off with a BANG! Next Wednesday will be the official “Mike & Geo” farewell hero Partner WOD also -  and will be a fun one!

Strength/Skill:
Hang Squat Clean 3,3,3,3,3

Conditioning:
10 Rounds
3 Power Cleans 60/40
6 Box jumps 24″/30″

Squat Club: Front Squat/Back Squat  5 x 4/8@ 94% of Tuesday

IMPORTANT FREAKIN’ NOTE!
Tomorrow is XMASfest!!!
1) WODs & BBQ at All Nations Park starting at 10am (Directly behind Northcote Plaza. Melway Reference: 30 G7 (Adjacent to Degani’s & The Ribs and Burgers restaurant!) BBQ costs $10.
2) We have a night booked out at the Thornbury Bowls Club. Starts at 7pm. Barefoot bowls costs $5 + they have cheap drinks!
Click here for the address.

Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

27 Nov 2013

XMASOHS!


XMASOHS! …..P.S. XMASFEST IS ONLY TWO DAYS AWAY!!!!!

Strength/Skill:
12 mins to find a heavy 2 each side TGU (one side at a time)

Then:

12 mins to find a heavy 4 each side Kb/Db Snatch (one side at a time)

Conditioning:
1 min max Burpees
1 min max Sit ups
1 min plank*
1 min rest
4 rounds
Have one total for the 4 rounds.
Successful plank = 100 points.

*If you need to stop planking = 3 Burpees

Scoring example: if you completed 74 Burpees, 100 Sit-ups and 2 successful planks over the 4 rounds your score would equal 374…. As you get no points for broken planks πŸ˜‰

IMPORTANT FREAKIN’ NOTE!
The next WODfest is also our XMAS party! This Saturday 30th of Nov! It will be held in two stages:
1) WODs & BBQ at All Nations Park starting at 10am (Directly behind Northcote Plaza. Melway Reference: 30 G7 (Adjacent to Degani’s & The Ribs and Burgers restaurant!) BBQ costs $10.
2) We have a night booked out at the Thornbury Bowls Club. Starts at 7pm. Barefoot bowls costs $5 + they have cheap drinks!
Click here for the address.

Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

26 Nov 2013


If we’re lucky maybe even this guy will make an appearance Saturday night!

Strength/Skill:
Bench Press 5,5,5,5,5 (For each rep take 3 seconds to lower the weight, but press up fast!)

Conditioning:
30 DU
30 Double Db Thrusters 20’s/12’s
30 DU
30 Box jumps 30″/24″
30 DU
30 KTE
30 DU
5 HIGH 5’s*
* Compulsory: Finish by giving 5 people a High 5!

Cobra Squad awesome alteration: Make the WOD 50 DU each round & turn the Thrusters into “Clusters”…YEAH!

IMPORTANT FREAKIN’ NOTE!
The next WODfest is also our XMAS party! This Saturday 30th of Nov! It will be held in two stages:
1) WODs & BBQ at All Nations Park starting at 10am (Directly behind Northcote Plaza. Melway Reference: 30 G7 (Adjacent to Degani’s & The Ribs and Burgers restaurant!) BBQ costs $10.
2) We have a night booked out at the Thornbury Bowls Club. Starts at 7pm. Barefoot bowls costs $5 + they have cheap drinks!
Click here for the address.

Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

25 Nov 2013

#Excited


We can do a really cool series of poses like this one on Saturday night also!  #Excited

Strength/Skill:
Front Squat/Back Squat find a heavy 8/5 reps

Conditioning:
5 Rounds
12 Snatch Deadlifts 50/30
9 Hang Power Snatch
6 OHS
-10 min cut off-

Squat club: Front Squat/Back Squat 5X4/8 @ 75% of 1RM Front Squat.

Cobra Squad extra work: 3 Rounds NFT 5 Ring MU, 10 HSPU, 15 GHD Sit ups

IMPORTANT FREAKIN’ NOTE!
The next WODfest is also our XMAS party! This Saturday 30th of Nov! It will be held in two stages:
1) WODs & BBQ at All Nations Park starting at 10am (Directly behind Northcote Plaza. Melway Reference: 30 G7 (Adjacent to Degani’s & The Ribs and Burgers restaurant!) BBQ costs $10.
2) We have a night booked out at the Thornbury Bowls Club. Starts at 7pm. Barefoot bowls costs $5 + they have cheap drinks!
Click here for the address.

Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

24 Nov 2013


Josh V, Coach Ash, Manning, Elisa and Tommy!

The CrossFit Anarchy Throwdown on Saturday was a great day! We had some really great results with Elisa coming fourth overall in the Women’s standings! Josh V. made the Final WOD and placed 8th overall. Tommy just missed out on making the top 8 final with a finish in 9th place! And Manning and myself came in 12th and 16th to finish off our placings.

A big thanks needs to also go out to everyone who came up and supported our team. Gooooooooo Team!

Strength/Skill:
A) Weighted Pull-up 5,5,5,5,5
B) Max UB DU*
Superset Movement A with B until all rounds have been completed.

*If you are still learning, disregard completing the reps unbroken and set a target to meet each round.

Conditioning:
14 minute AMRAP
25 Push ups
Run 200m
25 Squats
Run 200m
25 Sit ups
Run 200m
25 Pull-ups
Run 200m

Cobra Squad extra work: 12 mins to find a heavy 3 rep T&G Power Clean

IMPORTANT FREAKIN’ NOTE!
The next WODfest is also our XMAS party! This Saturday 30th of Nov! It will be held in two stages:
1) WODs & BBQ at All Nations Park starting at 10am (Directly behind Northcote Plaza. Melway Reference: 30 G7 (Adjacent to Degani’s & The Ribs and Burgers restaurant!) BBQ costs $10.
2) We have a night booked out at the Thornbury Bowls Club. Starts at 7pm. Barefoot bowls costs $5 + they have cheap drinks!
Click here for the address.

Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

22 Nov 2013


XMASFEST!!! NEXT SATURDAY!!! GET EXCITED!!!!

Strength/Skill:
20 mins to complete
4 x max L-Sit (90 sec minimum)
800m run for fastest time
50 Barbell Roll outs

Conditioning:
8 rounds of 20 sec on/10 sec rest (Taaaabbbbaaaaaatttttaaaaaaarrrr)
Ring Rows
Rest 1 min
Sit ups
Rest 1 min
OH Lunges 20/10

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It will be held in two stages.
1) WODs & BBQ at All Nations Park starting at 10am (Just behind Northcote Plaza)
2)
We have a night booked out at the Thornbury Lawn bowling club. Starts at 7pm.  Barefoot bowls costs $5 + they have cheap drinks!
Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

21 Nov 2013


XMASFEST!….Only a week and a day away!!!!!

Important Cobra squad note: The 630pm Cobra Squad session will not run as normal tonight due to the Bendigo comp. It will be only open to those who need to complete their squats during that time period. There will be no WOD. If possible come to a different session throughout the day – but if the other sessions don’t fit into your schedule, feel free to come along and Squat up a storm! πŸ™‚ Saturdays 11am Cobra Squad session will not be running.

Strength/Skill:
Thruster 3,3,3,3,3

Conditioning:
7 min AMRAP
7 Burpees
7 Thrusters 40/30
7 KTE

Squat club: Front Squat/Back Squat 4X7/13 @ 94% of weight used on Tuesday.

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It will be held in two stages.
1) WODs & BBQ at All Nations Park starting at 10am (Just behind Northcote Plaza)
2)
We have a night booked out at the Thornbury Lawn bowling club. Starts at 7pm.  Barefoot bowls costs $5 + they have cheap drinks!
Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

20 Nov 2013


Pull-up Frog!

WOD 1
CrossFit Benchmark
“Lynne”
5 rounds
Max UB Bench press @ Bodyweight
Max UB Pull-ups
Rest

WOD 2
For time:
400m run
rest 1 min
300m run
rest 1 min
200m run
rest 1 min
100m run

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It will be held in two stages.
1) WODs & BBQ at All Nations Park starting at 10am (Just behind Northcote Plaza)
2)
We have a night booked out at the Thornbury Lawn bowling club. Starts at 7pm.  Barefoot bowls costs $5 + they have cheap drinks!
Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)

19 Nov 2013

XMAS Cat!


XMAS-Cat is officially excited about our XMAS day!

Strength/Skill:
12 mins to find a heavy 3 rep Split Snatch

Conditioning:
Buy in: 10 Wall Climbs
3 Rounds
9 Split Snatch 50/35
6 Bar MU
Cash out: 10 Wall Climbs

Cobra Squad extra work: 3 Rounds NFT: 20 TTB, 20 GHD Sit ups, 20 Hip extensions.

NOTE: The next WODfest will also be our XMAS party! Sat 30th of Nov. SAVE THE DATE! It will be held in two stages.
1) WODs & BBQ at All Nations Park starting at 10am (Just behind Northcote Plaza)
2)
We have a night booked out at the Thornbury bowling club. Starts at 7pm.  Barefoot bowls costs $5 + they have cheap drinks!
Add your name to the board and please specify whether you can attend both parts or not πŸ˜‰ (Partners are welcome to attend the BBQ and Bowling)