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Monday 27 April

April 26, 2015 | Leave comment | Read More

Strength:

Weighted push up 4 x 3 rep

W.O.D.

‘Partner workout’

3 pairs of exercises;

  • Row 500
  • Bar hang (partner must be hanging from pull up bar before rowing can start. If they drop, partners must switch)
  • 40 Box jump
  • Prone hold (partner must be in prone hold*, same as above)
  • 30 Burpee
  • Overhead barbell hold (partner must hold barbell overhead for burpees to count, same rule with dropping, weight is 50/35)

18 minutes, as many rounds as possible

Friday 24 April

April 23, 2015 | 1 Comment | Read More

2015-04-23-heather New PB clean for Heather Yesterday, 47.5kg, and for 3 reps.

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 5 Power clean (60/40)
  • 5 Front squat
  • 5 Shoulder to overhead

6 rounds (12 minute cap)

Thursday 23 April

April 23, 2015 | Leave comment | Read More

2015-04-22-sonn Lots of girls with PB Push Press and Jerks yesterday. Sonn’s 50kg got her top spot on the women’s masters leader board.

Strength:

Clean 4 x 3 rep

W.O.D.

  • 7 Burpee
  • 7 Box jump
  • 7 Pull up

7 minutes, as many rounds as possible

Wednesday 22 April

April 21, 2015 | Leave comment | Read More
2015-04-22ohp

Strength:

  • Push press 3 x 2 rep
  • Jerk 3 x 1 rep

W.O.D.

  • Row 500
  • 50 Wall ball
  • 50 Kettle bell swing (24/16)
  • 50 Double under
  • 15 Muscle up

Tuesday 21 April

April 20, 2015 | Leave comment | Read More

2015-04-21shaun Impressive back lever from Shaun. Held that almost 10 seconds.

Strength:

Deadlift 5, 5, 3, 3, 1, 1.

W.O.D.

  • Run 400
  • 30m Overhead plate lunge (20/15)
  • 15 Toe to bar

3 rounds

Monday 20 April

April 19, 2015 | 2 Comments | Read More

2015-04-20-ray PB Snatch 80kg for Ray. Such a confident lift as well.

Gymnastics:

  • Hollow rocks
  • Bar front lever
  • Ring holds
  • 4 rounds

W.O.D.

  • EMOM
  • 2 Snatch
  • 3 High box jump

15 minutes

Saturday 18 April

April 17, 2015 | Comments Off | Read More
2015-04-18-wod

Strength:

Deadlift 4 x 5 rep

W.O.D.

‘Partner workout’

  • 30 Clean & jerk (60/40)
  • 30 overhead squat
  • 100 Double under

2 rounds (20 min cap)

*each time reps are stopped, team does 3 burpee

Friday 17 April

April 16, 2015 | Comments Off | Read More

2015-04-17-taz Today’s post is from coach Taz;

For the past 3 years I’ve been doing CrossFit, the website has never acknowledged my birthday (I don’t think it does for anybody anymore?) so I figured the best way for you to all know it’s coming (it’s on the 18th though not today), is to put in a request for a WOD!
The pic though, that’s me wrestling in Melbourne a couple weeks ago, doing a backflip off the top rope about 15ft in the air, landing on two other dudes. You should come watch, I’m wrestling this weekend on my birthday at the Mt. Albert War Memorial, actually. Check for info Here

Gymnastics:

  • Ring holds
  • Handstands

W.O.D.

‘Angie’

  • 100 Pull up
  • 100 Push up
  • 100 Sit up
  • 100 Squat

Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 03/09/2014

Thursday 16 April

April 15, 2015 | Comments Off | Read More

2015-04-15-oly-class Some great lifting at the first week of our olympic lifting course last night!

Strength:

Snatch 4 x 3 rep

W.O.D.

  • Row 1000
  • 75 Double under
  • 50 Kettlebell swing (32/24)
  • 25 Handstand push up

Wednesday 15 April

April 14, 2015 | 1 Comment | Read More

2015-04-14-wod Bit quiet at the 9.15 class yesterday, just Jo and a gym dog…

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 60 Wall ball
  • 45 Power clean (42.5/30)
  • 30 Thruster
  • 15 Muscle up

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Testimonials

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