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Friday 19 September

September 18, 2014 | Leave comment | Read More

A max box jump competition started between Caleb and Taz last night. This jump sealed the deal for Taz at 150cm. We had to move the blocks to another part of the gym so his head didn’t hit the roof. You’ll see the blocks wobble as he lands…we’ve made a note to check we’ve got the blocks on an even floor next time!

Sensible scaling options will be given to anyone who requires them for this workout.



  • 20 Pull up
  • 30 Push up
  • 40 Sit up
  • 50 Squat

Rest 3 minutes after each round, 5 rounds.

Compare to: 06/01/2014

Thursday 18 September

September 17, 2014 | 1 Comment | Read More

2014-09-17-wod A few new faces at Jacks Olympic lifting class last night, plus a few of the veterans. Two spots left in the 5 week block, get in touch if you’d like to join the next 4 weeks.

Before you ask, yes the strength work is last today:)


  • 1 Snatch
  • 5 High box jump

EMOM, 12 minutes


Deadlift 4 x 5 rep

Wednesday 17 September

September 16, 2014 | Leave comment | Read More

2014-09-12-cft-shaz Shaz’s big Deadlift PB at CrossFit Total on Friday. Best lift was 117.5kg, at least 20kg more than she’s ever lifted!


Max rep strict pull up, 4 sets. Rest 2 minutes between sets.

Compare to: 12/08/2014


  • Row 1000
  • 50 Wall ball
  • 40 Overhead squat (42.5/30)
  • 30 Handstand push up

Tuesday 16 September

September 15, 2014 | Leave comment | Read More

2014-09-15-post-sweet-16 Carnage after Grace’s Sweet 16 workout yesterday!


Clean & Jerk 5 x 2 rep



  • Renegade row (15/10)
  • Sit up
  • Hang power clean (60/40)

Score = lowest reps in any set for each exercise

Monday 15 September

September 15, 2014 | Leave comment | Read More

Graces Birthday workout today, her Birthday was on Friday but we had CrossFit Total on, so here it is today! Here’s her 16kg shoulder press, accompanied by a certain song…


Front squat 4 x 3 rep


‘Sweet 16′

  • 16 Burpee box jump
  • 16 Double under
  • 16 Shoulder to overhead (45/30)
  • 16 Double under
  • 16 Pull up
  • 16 Double under

16 minutes, as many rounds as possible

Saturday 13 September

September 12, 2014 | Leave comment | Read More

2014-09-12-cft-taz PB Deadlift for Taz at CrossFit total last night, 192.5kg. 200kg coming soon!


Thruster 4 x 3 rep


‘Partner workout’

  • 30 Dumbbell clean & jerk (20/15)
  • 30 Push up
  • 30 Slam ball slam

20 minutes, as many rounds as possible

Friday 12 September ((5.45pm only))

September 11, 2014 | Leave comment | Read More

((5.45p.m only))

CrossFit Total

  • Back Squat
  • Shoulder press
  • Deadlift

3 attempts at each lift, highest weight successfully lifted goes towards your final score.

Compare to: 02/08/2013

Friday 12 September ((am classes))

September 11, 2014 | 1 Comment | Read More

2014-09-10-wod Nice L sit from Aja yesterday.


  • Shoulder press 3 x 3 rep
  • Push press 3 x 2 rep


  • 8 Burpee box jump
  • 12 Deadlift (80/55)

10 minutes, as many rounds as  possible

Thursday 11 September

September 10, 2014 | Comments Off | Read More


  • Ring holds
  • Handstands
  • L sit


  • Run 400m
  • 21 Kettlebell swing (24/16)
  • 12 Pull up

3 rounds, for time.

Compare to: 18/02/2014

Wednesday 10 September

September 9, 2014 | Comments Off | Read More

cfb-old-dogs-with-d-balls-14 Old Dogs Aaron and Matt throwing 45kg D balls over their shoulders in one of the masters workouts on Saturday. Their shirts were the same colour as the other guys in the photo, but theirs seem to be glowing, possibly from heat?


Weighted push up 4 x 5 rep


  • 80 Thruster* (42.5/30)

*every time bar is dropped, do 8 burpees. Reps must be continuous, e.g. if you pause in front rack, drop the bar and do 8 burpees.



Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble