31 Jul 2014


Shane!

Strength/Skill:
KB Snatch 3 x 5 Each side AHAP
Rope climb technique
Row 500m AFAP

Conditioning:
5 Rounds
30 sec on/30 Sec rest
DU
KB Snatch 24/16
Rope climbs

IMPORTANT REMINDER!!!!

Our next WODfest BBQ day is on this Saturday the 2nd of August!! TOMORROW!!!!!!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am. (That means there is no 10am class as the 9am will be a longer class 🙂
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

30 Jul 2014

Thursday!!!


Brent!

Strength/Skill:
Weighted Pull-ups 3,3,1,1
W/ 5 x 25 Hollow rocks

Conditioning:
7 Rounds
10 Wall balls 9/7
10 KTE

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on this Saturday the 2nd of August!!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am. (That means there is no 10am class as the 9am will be a longer class 🙂
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

29 Jul 2014

Notorious!


The Notorious P.I.P

Strength/Skill:
Bench Press 6,6,4,4
W/ 5 x 10 Ring Rows
Or
Bench Press 1 x 5@75%, 1 x 3@85%, 1 x Max@95%

Conditioning:
20-15-10-5
US KB Swings 24/16
KB touching Burpees
-Last enjoyed on the 22nd of May 2014

Engine Club!:
2k Shuttle
Run 100m, 200m, 300m, 400m, Helen Street.
There is no rest between distances.

Cobra extras:
1) 12 mins: Power Snatch 2RM
2) Deadlift 1 x 5@75%, 1 x 3@85%, 1 x Max@95%

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on this Saturday the 2nd of August!!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am. (That means there is no 10am class as the 9am will be a longer class 🙂
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

28 Jul 2014


Thats Tash on the left! (Stina on the right!)

Tash!!! There’s a lot that we can say about Tash – but lets start with the fact that she is simply AWESOME!
An enthusiastic and inclusive member of the Charge CrossFit crew – she is always there to give supportive and encouraging words (and cheeky comments!) that are as genuine as she is.
While Tash is aways keen to sing the praises of others and their achievements, she is more than humble about her own – but if I was her I would certainly be bragging about her mean back squat of 112.5kg!
In her quest for world domination, Tash can often be found working on her skills and weaknesses.  She recently achieved pull ups and toe-to-bars, and has probably rowed the equivalent of the Bass Straight by now!  
Tash – we love having you around the gym, you are always so welcoming and can always put a smile on our faces.  Keep up the awesome work!
YEAH!

Strength/Skill:
Power Clean & Push Jerks 4,3,2,1

Conditioning:
JULY MEMBER OF THE MONTH!!!!
“Tash”
10 Clean & Jerks 70/45
10 Clean & Jerks 60/40
10 Clean & Jerks 50/35

Engine Club!:
10 Rounds
Row 1 min for max Cal
Rest 30 Sec.
Score = Total Cal

Cobra extras:
CTB Pull-ups: 7 sets of 6 reps. 50 sec rest between sets.

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on this Saturday the 2nd of August!!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am. (That means there is no 10am class as the 9am will be a longer class 🙂
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

27 Jul 2014


Stina!

IMPORTANT NOTE: Due to WODfest our BBQ WOD day (See below) at 9am this Saturday there is no 10am or Cobra class! Make sure you come along and join in on the fun at 9am!

Strength/Skill:
Back squats 6,6,4,4
Or
Back Squats 1 x 5@75%, 1 x 3@85%, 1 x Max@95%

Conditioning:
10-8-6-4-2-20
Burpee box jumps 24″/20″
Pull-ups

Cobra extras:
50 Weighted Sit ups
50 Strict Leg raises
100 Hip ext

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on this Saturday the 2nd of August!!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am. (That means there is no 10am class as the 9am will be a longer class 🙂
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

25 Jul 2014


Diana

Today you will also have the opportunity to be coached in Rowing Technique by Coach Tommi! 

Strength/Skill:
10 Rope Climbs (Bring Long Socks!)
Row 200m
2 mins of L-Sit

Conditioning:
Row 500m
100 DU
Run 800m

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on Saturday 2nd of August (Next Saturday)!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am.
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

24 Jul 2014

The opening movements of Dunk’s very own workout are nearly as cool as he is… As we can all agree – Duncan kicks arse, pushes seriously hard and is very rarely absent from a 6am training session.  He is always there to support the gym and it’s members, and despite the odd double under tantrum – he is one seriously cool guy!

And if all of that doesn’t prove it – you should check out his huge Imalda Marcos-style shoe collection, as well as his collection of vintage and very noisy cars.**

Enjoy the WOD Dunk!

** Rumour has it Dunk has recently purchased a new home in order to accommodate both of his extensive collections.  We look forward to a guided tour soon!!

Strength/Skill:

Deadlifts 5,5,3,3

Conditioning:
JUNE MEMBER OF THE MONTH!!!
“Dunk”
21 Death Jumps*
15 Face plants*
9 Deadlifts 100/60
21 Squat Jumps
15 Clapping Push-ups
9 Deadlifts 100/60
21 Squats
15 Push-ups
9 Deadlifts 100/60
*Cool movements need cool names 🙂

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on Saturday 2nd of August (Two Saturdays away)!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am.
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

23 Jul 2014


And finally to catch up with all of the awards from this years Charge like a Bull Games celebrations, Lisa was awarded this years CCF Tatt award! And although you can’t see them in this photo Brod can assure you that she has very nice ….Tatts!

Strength/Skill:
Bench Press 8,8,6,6
W/  5 x 10 Ring rows
Or
Bench Press 1 x 3@80%, 1 x 3@85%, 1 x Max Effort @90%

Conditioning:
8 min AMRAP
2,4,6,8,10,12,14….
HSPU
DU x 2

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on Saturday 2nd of August (Two Saturdays away)!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am.
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

Did I mention that Kerry and Manning Jet off today to see the CrossFit Games in person? (Lucky Bast$$ds!!)
Below is a short Video about Spealler. CrossFit Legend. 7 times Games athlete and a 70kg guy competing against giants!

22 Jul 2014

The CCF twelve days of XMAS
1 Deadlift 50/35
2 Hang power cleans
3 Push press
4 Front squats
5 Burpees
6 TTB
7 Pull-ups
8 Sit ups
9 Push ups
10 Wall balls 9/7
11 Hollow rocks
12 Thrusters

Last seen “XMAS in July” (26 July 2013) and last Christmas (18 Dec 2013).

Engine Club!:
For time: Row 1k, 3 Min plank, Row 500m

Cobra extras: 12 mins: Power Snatch 3RM

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on Saturday 2nd of August (Two Saturdays away)!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am.
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!

21 Jul 2014

Today we give you another recipe from Paleo Mum and it’s a recipe that has changed my life…..Yes, I really, really LOVE RIBS!!! 😉  Check it out here!

Strength/Skill:
Front Squats 8,8,6,6
Or
Back Squats 1 x 3@80%, 1 x 3@85%, 1 x Max Effort @90%

Conditioning:
“Hangman”
3 rounds
10 hang power snatch 45/30
20 box jumps

Last completed 15th of Feb 2013

Engine Club!:
For time: Run Helen St + Row 500m + 30 Burpees

Cobra extras:
CTB Pull-ups: 7 sets of 6 reps. 60 sec rest between sets.

IMPORTANT REMINDER!!!!
Our next WODfest BBQ day is on Saturday 2nd of August (Two Saturdays away)!
It consists of a couple of friendly WODs then is followed by a Paleo BBQ!
It starts at 9am and the food will be happening around 11:00am.
Put your name on the board if you can make it. Friends and family are also very welcome at the BBQ 🙂
The BBQ costs $10 cash on the day 🙂 YYYYYYYEEEEEEEEEAAAAAAAHHHH!