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Tuesday 31 March

March 30, 2015 | Leave comment | Read More

2015-03-30 Great work from all the crew with Open Workout 15,5 this week. A tough workout but no one looked too worried about it, just got in there and did the work!

Gymnastics:

  • Handstands
  • Ring holds
  • L sit

W.O.D.

EMOM

  • Clean
  • 20 Double under in remainder of minute

15 minutes

Monday 30 March

March 30, 2015 | Leave comment | Read More

W.O.D.

Open workout 15.5

  • Row (calories)
  • Thruster (43/29)

27, 21, 15, 9 reps

Saturday 28 March

March 27, 2015 | Leave comment | Read More

The last week of the CrossFit Open is upon us. Rowing and Thrusters!! Come support the competitors doing the workout from 10.30, and join us for a BBQ lunch and drinks afterward (BBQ about 12.00)

Classes are as usual 8.00 and 9.15.

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Kettlebell swing (24/16)
  • 30 Push press (40/25)
  • 30 Pull up
  • Run 200

18 minutes, as many rounds as possible

Friday 27 March

March 26, 2015 | Leave comment | Read More

2015-03-26-wod Sonn got talked into attempting a PB Turkish Get Up yesterday, successful 20kg looked easy! She’s now up in second place on the masters leader board!

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • 40 Wall ball
  • 40 Deadlift (80/55)
  • 40 Burpee

Thursday 26 March

March 26, 2015 | Leave comment | Read More

Strength:

Turkish get up 3, 2, 1, 1.

W.O.D.

  • Run 400
  • 15 Push up
  • 15 Toe to bar

4 rounds

Wednesday 25 March

March 25, 2015 | 1 Comment | Read More

  2015-01-24-wod Andy Bailey, oh so close to getting a clean at 84kg on Monday!
To mark the last weekend of the Open we’re going to have a BBQ after the 10:30 Open class on Saturday (so probably about 12 depending on what 15.5 is). All members (whether you competed in the Open or not) and their families are welcome. Bring a salad or some meat for the BBQ and we’ll supply the (well deserved) drinks!

Strength:

Snatch 4 x 2 rep

W.O.D.

  • 8 Thruster (45/30)
  • 8 Burpee box jump

8 minutes, as many rounds as possible

Tuesday 24 March

March 23, 2015 | 1 Comment | Read More

So many first handstand push ups and PB cleans yesterday!! Mikah scored a total of 2 reps at Rx, the video is his second successful one, with only 1 minute left on the clock.

Strength:

Thruster 4 x 3 rep

W.O.D.

  • Row 60 cal
  • 40 Kettlebell swing (24/16)
  • 20 Single arm dumbbell snatch (20/15)
  • 100 Double under

Monday 23 March

March 23, 2015 | Comments Off | Read More

2015-01-23-wod Suzie looking comfortable cleaning 56kg during the open workout on Saturday. She completed the workout with an awesome score of 52 reps! Lots of PB’s with handstand push ups and cleans, many more to come today!!

W.O.D.

Open workout 15.4 (Rx)

Complete as many reps as possible in 8 minutes of:

3 handstand push-up, 3 clean (84/56)
6 handstand push-up, 3 clean
9 handstand push-up, 3 clean
12 handstand push-up, 6 clean
15 handstand push-up, 6 clean
18 handstand push-up, 6 clean
21 handstand push-up, 9 clean

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Open workout 15.4 (Scaled)

Complete as many rounds and reps as possible in 8 minutes of:

  • 10 push press (43/29)
  • 10 clean (52/34)

Saturday 21 March

March 21, 2015 | 1 Comment | Read More

2015-03-21-wod Thruster 1RM battle started between Josh and Harley last night. Both had previous PB’s of 100kg or less, finished on 110kg and 112.5kg!! A bit of inspiration from a training partner can go a long way…

Strength:

Clean 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Dumbbell push press (20/15)
  • 30 Box jump
  • 30 Wall ball
  • 30 Dumbbell power clean

15 minutes, as many rounds as possible

Friday 20 March

March 19, 2015 | Comments Off | Read More

2015-03-20-wod Week 4 of the CrossFit Open starts at 1pm today. Click the CF Games link on the left to watch the live announcement at 1pm!

Strength:

Thruster 4 x 3 rep

W.O.D.

  • 10 Overhead barbell lunge (50/35)
  • 10 Kettle bell swing (24/16)
  • 10 Toe to bar

5 rounds

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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