Perform as many rounds as possible in 15 minutes of:
4 Burpee Pull-ups
8 Box Jumps, 24″ (20″)
16 Double-unders
Post rounds completed to comments.
Compare to last time here.
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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
CrossFit SEQ: Spirit of CrossFit Challenge:
2nd October
www.crossfitsoutheastqueensland.com.
CrossFit Ipswich: Lock and Load Challenge:
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www.crossfitipswich.typepad.com-
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WOD Results:
5am:
Glen: 9+3 rxd
Liz: 4+4+8
Penny: 9+1 rxd 24″
Romana: 5
Michelle.C: 7+4+4
Damo: 11 rxd
Wade: 9+3 rxd
Michelle.S: ?
6am:
Stephen: 10+4+8+1 rxd
Maren: 6+2 rxd
Kym: 6+4+6
Keely: 4+4+4
Maree: 6+4+8
Selena: injured
9am:
CrossFit Total
1RM Back Squat/1RM Press/1RM Deadlift=Total
Drummond 140kgPB/70kg PB/177.5kg PB= 387.5kg
5.45pm:
Glen: skills
Tui:11+4
Dave:10 Rxd
Drew:7+4+8+4
Dan:12+4+8+14 Rxd
Lance:9+3 Rxd
Stephen, where’s the rxd? Great effort… would have been great to have put you next to Damo!!
You got time to work on ring dips tonight with me?
Hey Drummond, you forgot to put rxd for me!
Sorry Glen, but can’t do tonight…in Brisbane all day and have a meeting tonight!
Oops. Sorry mate! All fixed!
Drummond
Man my butt is hurting today!!!! Just thought I’ll share that with you all!
So is mine Maren!! No shame!