For time:
70kg (50kg) Deadlifts, 30 reps
Run 400m
70kg (50kg) Squat Cleans, 20 reps
Run 400m
70kg (50kg) Push Jerk, 10 reps
Run 400m
Post time to comments.
Compare to last time – here
How Do I Start?
Navigation
CrossFit.com Links
Team Building
Videos
Affiliates
How do I start?
Contact us via phone, email or drop in to book your introductory sessions.Who is CrossFit for?
"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".
CrossFit "delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life reward this kind of Fitness". (Coach Glassman, CrossFit Co-Founder)-
World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
Contact
Training Times
CrossFit:
Mon: 5 & 6am | 12pm | 5 & 6pm
Tue: 5 & 6am |9.30am | 5 & 6pm
Wed: 5 & 6am | 12pm | 5 & 6pm
Thu: 5 & 6am | 9.30am | 5 & 6pm
Fri: 5 & 6am | 12pm | 5:15pm
Sat: 7:00am
Open Gym Time: 4.00-5.15pm Friday
Performance Development: 8-9am Saturday
Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
Familiarisation Sessions: By appointment
One on One Training: By appointmentFacebook
CrossFit Games
Meal Of The Day
Testimonial
Since retiring from NRL in the year 2000 I have managed to stay reasonably fit through a combination of lighter weights and middle distance running, but all the time struggling for that motivation that comes with full time training in a team environment.
Four months ago I was asked to try a new workout regime called Crossfit and how things have changed. For the first time since my retirement have I regained my drive to be the best athlete I can. Crossfit provides me with challenges by the way of different workouts everyday that will push you to the very edge of your physical ability. It is addictive for the reasons that each week that goes by you can see improvements in your results which keep you coming back for more. Because of the wide range of movements and exercises that confront you in each workout, Crossfit appeals to all people who are interested in improving their fitness levels and therefore their lifestyle.
Through the watchful eyes of fantastic trainers I must say that I look forward to pushing myself that little further each day. So to close, if you are prepared to commit yourself to this program I will guarantee you myself it will bring you physical and mental fitness beyond comprehension.
Wade Fenton
Melbourne Storm 1998 -2000Upcoming CrossFit Events
Australasian CrossFit Games Regional: 18-19-20 April 2012-
Recent Posts
Categories
Archives
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2011
- September 2011
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- March 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
- December 2009
- November 2009
- October 2009
- September 2009
- August 2009
- July 2009
- June 2009
- May 2009
Site Admin
POSTAL ADDRESS |
© Devision 2009 | Website Design by Devision | Hosting by Webcrowd
WOD Results:
6am:
Glen 13.34 rxd
Michelle.C 20.50 @ 50/27.5/27.5
Liz 16.52 @ 38/28/28
Stephen 16.53 @ 70/60/60
Maren 18.11 @ 50/40/40
Selena 16.36 @ 50/22.5/22.5
Maree 19.24 @ 38/28/28
Alison 16.46 @ 46/36/26
Katie 21.50 @ 23/21/21
Rach 25.04 rxd
Intro
Alison.P
4pm
Drummond 11.12 mod 400m row
5.45pm
Joel 20.23 @ 18/18/18
Luke 19.15 @ 70/65/65
Damien 13.52 @ 60/40/40
Faye 14.50 35/30/30
Tony 18.47 @ 66/36/36
Dave 15.30 @ 60/40/40
Wave 12.56 @ 16/16/16
Damo 16.22 rxd
Brooke 17.41 @ 21/16/11
Kylie 16.30 @ 50.5/30.5/30.5
Muzz 15.28 @ 70/40/40
Andrew 18.36 @ 70/40/55
Chantal 15.50 @ 50/40/40
Carol 17.08 @ 50.5/30.5/30.5
We’ve all come so far since September… How good is this stuff!!
One word – humbling.
Glen – awesome job – you made that look so easy! Maren and Stephen next time Rxd will be easy for you!!
Thanks Rach – not sure about the “easy” part but we have all come a long way haven’t we. All a big learning curve which is great but still a long way to go……………………