Perform as many rounds as possible in 20 minutes of:
Run 400m
Max. rep pull-ups
Post number of pull-ups achieved in each round and total to comments.
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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".
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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".
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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-
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WOD Results:
6.00am
Wally: 9,14,5,7,6,3,6 – 50 rxd
Glen: 11,10,10,7,6,8 – 52 rxd
Dan: 20,15,13,8,12,10 – 78 rxd
Liz: 13,18,12,11,16 – 65 jumping
Maree: 23,11,12,12,8 – 60 blue band
Selena: 35,20,25,20,24 – 124 blue band
Jesse: 4,9,5,5,10,16,11,6 – 66 blue band
Tony: 15,13,15,10 – 53 jumping
Mandy: 7,13,12,15,12 – 57 jumping
Jen: 4,20,16,19,11,7 – 87 blue band
Deniece: 14,12,7,9,9 – 51 rxd
4.00pm 1RM Press/3 RM Push Press/5RM Push Jerk
Marie: 32.5/37.5/35
Chris: 65/72.5/67.5
5:45pm
Luke: 11,8,5,5,5,5,5 – 44 rxd
Damo: 81 rxd
Aaron: 25,15,20,16,14,11 – 101 rxd
Sue: 14,10,8,6,7,7 – 52 rxd
Chantal: 6,6,5,5,5,3 – 30 rxd
Kylie: 13,13,11,9,10,6 – 62 red band
Lance: 12,10,9,7,5,9 – 52 rxd
Muzz: 11,8,4,6,3,3 – 43 rxd
Andrew: 20,13,10,9,9,8 – 69 purple band
Jeremy: 24,14,9,15,11 – 73 blue band
Sam: 17,7,7,5,4 – 40 jumping
Jesse: 29,15,16,10,11,12,12,12 – 117 blue band
[...] Compare to last time here. [...]