28 Feb 2013


Hagen, the lone burpeeman….It is rumored he completes 150 before breakfast each day, and then feasts on fried brains and eggs for brekkie…. Half Kiwi/half German* peeps can be like that…

15 mins to find your Weighted Pull-up 1RM

On the minute complete…..

*I promptly apologise if you too are a Half Kiwi/half German who exhibits none of the above mentioned traits…Hagen the handsome could quite possibly be an anomaly…his Mum attests to that wholeheartedly!

27 Feb 2013

Justine and Claire benching

Reminder: The CrossFit open is starting next week. If you are interested either go to here and register or ask either myself or Kerry ASAP if you would like to know more about it. In short- you will complete one workout every Friday (Or sat possibly if need be) and you will be judged and will register a score. At the end of the five weeks you will be able to see your Australian or even your world ranking. I believe that the open can be quite valuable as a personal bench mark more than anything – But let’s just have some fun with it and challenge ourselves! Either way the workouts will be happening, whether registered or not 😉


Hang power snatch 8,6,4,2


“Half Angie”

50 pull ups

50 push ups

50 sit ups

50 squats

26 Feb 2013

Duncan about to unleash a Jerk

“Fight gone bad”
1 minute on each station for 3 rounds
Wall-ball 9/7
SDHP 35/22.5
Box Jump 20″/Tyre
Push press 35/22.5
1 minute rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Last knocked out on the 12th of Sep

25 Feb 2013



Back squat 1RM

8 min AMRAP
30 DU
200m run

24 Feb 2013

Yo! Just like a throw down, a little like a Hoedown but more specifically like a ‘row down’, we have found the ultimate way to decide who is cooking dinner between couples, friends, enemies, housemates and acquaintances…..THE COUPLES ROW DOWN YA’LL! YEEE HAAAW!

Men have to row 750m.
Females 500m.
The loser cooks dinner! – Simple!
Time: Before or after any session.

Connie and Ben C. after the first ever couples row down last week. Connie reportedly requested fresh lobster served with a velouté sauce and seasonal vegetables. Ben has promptly decided to turn up before classes and work on his rowing from now on.
Box press 3 x 5

2 min AMRAP
6 Front rack lunges 70/45
10 push ups
100m sandbag run 20/10
2 min rest
3 rounds

22 Feb 2013

Dave K. in the bottom of a Clean.

Turkish get-ups 1RM (Use a Barbell if lifting over 32kg)

10 Front squats (unbroken*) 70/50
400m run
Repeat for 4 rounds
Your score will be the total working time over the 4 rounds
*Penalties will apply 😉

21 Feb 2013


Deadlift 20 mins to find 1RM

12 min AMRAP
12 Box jumps (hips must be extended on top of box)
9 Pull ups
6 Push Press 60/40

20 Feb 2013


Spend some time working on Dips/Pull-ups or if proficient in the latter…..Ring/Bar Muscle-ups!

5 rounds
3 Wall climbs (or 1 around the world plank walk)
9 Hang power cleans 60/40

19 Feb 2013


Gwen has a Back Squat of 82kg, can run Helen St in under 4 minutes, perform 4 L-sit rope climbs unbroken and trust me – she can out Clean you. She also has a specific set of rules when it comes to her workout. Follow them and don’t be a Hollaback girl* – word out.

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping at any stage. Use same load for each set. Rest as needed between sets.

Helen st for time

*A person who doesn’t follow the rules and thus has to complete the set again.

18 Feb 2013


Bench Press 15 mins to find 1RM

Team/partner WOD
4 mins Max effort Rope climbs
4 mins Max effort 14m Burpee broad jumps
4 mins Max effort 150m row