Crossfit Never Quit

Deck of Cards

2012-02-03T01:00:00.011+11:00

Mobility - 10 min foam roller ( Lower body )

WOD - Deck of cards

Hearts - Double unders

Clubs - Box Jumps

Diamonds - Dumb bell Push press

Spades - V sit ups

Joker - Bear crawl 100m

MURPH

2012-02-02T01:00:00.013+11:00

"Murph"

WOD - 1 Round For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

NATE

2012-02-01T01:00:00.016+11:00

"Nate"

Mobility - 5 min squat test

WOD - AMRAP - 20min
2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings 32kg

* Wendler 5/3/1 - Press

7 Rounds for a change

2012-01-31T01:00:00.003+11:00

7 rounds for time of:
3 Front squats 70/50kg
7 L-pull-ups

* Wendler 5/3/1 - Deadlift

Clean & Jerks

2012-01-30T01:00:00.009+11:00

Mobility - 10 min Shoulder prep

WOD - Clean and Jerk

1,1,1,1,1,1

* Wendler 5/3/1 - Bench Press

Rest day

2012-01-29T01:00:00.003+11:00

Rest day

BULL

2012-01-28T01:00:00.018+11:00

"Bull"

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

2 rounds for time of:

200 Double-unders
50 Overhead squat 60kg
50 Pull-ups
Run 1 mile

* Today we say goodbye to HUGO aka Spewgo

Pull it baby !!!!

2012-01-27T01:00:00.009+11:00

Strength - Sled drags

WOD - 21-15-9

Burpee

Ball Slams

Box Jumps 24/20 inch

Australia day

2012-01-26T01:00:00.011+11:00

Have a great Australia day mate !!!

*Sorry we are closed today

* Happy Birthday to Phil and Troy hope you all have a great day

We Now Have A Mobile Site

2012-01-25T13:56:00.000+11:00

Guys check it out on your iphone, give us your feed back.

D T - Morning classes only today

2012-01-25T01:00:00.012+11:00

Five rounds for time of:

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

Bar weight 70kg

* There are no afternoon classes today sorry

* We will be closed tomorrow for Australia day

Happy Birthday to Rebecca & Ben

Nice Bottom

2012-01-24T01:00:00.013+11:00

Mobility - 10 min on the foam roller

WOD - Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

Mobility - 10 min on the foam roller

* We will be closed Wednesday afternoon. Morning classes will run as usual
* We will be closed on the 26th for Australia day

Randy

2012-01-23T01:00:00.010+11:00

Mobility - 10 min on Shoulder prep

WOD - RANDY

75 Power Snatchs 35kg

Bonus ???

Rest day

2012-01-22T01:00:00.007+11:00

Rest Day

Good luck to all those competing today in Crossfit Gosfords " Let's start a RIOT "

Rehab and rest day

2012-01-21T01:00:00.008+11:00

Today we take a bit of time to rehab all those little issues you might have

Crossfit Gosford " Let's start a RIOT " is on tomorrow and we will be car pooling from the box be here at

Power Cleans

2012-01-20T01:00:00.007+11:00

Skills - Burgener warm up

WOD - 3,3,3,3,3

Power cleans

Don't be a Pussy

2012-01-19T01:00:00.015+11:00

Mobility - Spend 10 minutes on hips

"Don't be a Pussy"
For time:

10 Handstand push-ups

15 Deadlift 120/90kg

25 Box jumps, 30/24 inch box

50 Push-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 10kg Plate

Like a warm hug from Mum

2012-01-18T01:00:00.013+11:00

Mobility - 10 minutes on whatever you feel needs work

Complete as many rounds as possible in 20 minutes of:

5 Body Builders

10 Ring Dips

15 Overhead Squats 40/30kg

I can't find my Toe's

2012-01-17T01:00:00.002+11:00

Strength - Weighted pull-ups 5 x 3

WOD - For time of :

100 Toe's to bar

Mobility - Spend 10 minutes on the foam roller

Lifting heavy stuff

2012-01-16T01:00:00.011+11:00

Mobility - 10min Shoulder prep

WOD - Snatch

1,1,1,1,1,1,1

* Crossfit Gosford " Let's start a riot " is on this Sunday please remember to put your name down so we can organize car pooling

Rest day

2012-01-15T01:00:00.008+11:00

          "Hiding from your weaknesses is a recipe for incapacity and error."


                                                   Greg Glassman

It's going to hurt just a little bit

2012-01-14T01:00:00.000+11:00

Skill - 50 GHD Sit ups for time

Strength - 5,4,3,2,1,1,1

Weighted Ring Dips

Whitten

2012-01-13T01:00:00.000+11:00

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

"Whitten"

Five rounds for time of:

22 Kettlebell swings, 32kg
22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall balls 9 kg

It's all about your MAX !!!

2012-01-12T01:00:00.000+11:00

Mobility - 10 minutes Squat test

Five rounds of:

Max Ring push ups

Rest 1 minute

Max Strict Pull-ups

Rest 2 minutes

It's just another Chipper

2012-01-11T01:00:00.000+11:00

Mobility - Spend 10 minutes on the foam roller

WOD - For time:

25 Box jump, 24/20

50 Kettlebell Swing 24/16kg
25 Jumping Lunges each side
50 Knees to elbows

25 Sumo deadlift high pulls 35/25kg

50 Push ups
25 Wall ball 9/6kg

50 Double unders

25 Ball slams 15/10kg

It's all good !!!

2012-01-10T01:00:00.000+11:00

Mobility - 10 minutes on Chest and Shoulders

Three rounds for time of:

Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

Do you have the Muscles ?

2012-01-09T01:00:00.001+11:00

Skills - Forward Rolls

WOD - Three rounds for time of:

7 Muscle-ups

7 Forward rolls

20 Jumping Lunges Each Leg, alternating

Bear Crawl 20 m

Mobility - Focus on the Shoulder 12 minutes

Rest day

2012-01-08T01:00:00.000+11:00

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." Greg Glassman

Deadlifts

2012-01-07T01:00:00.000+11:00

Mobility - 12 minutes on your lower body

WOD - Deadlifts

2-2-2-2-2-2

* Rest 2 minutes between sets

Happy Birthday Michael

2012-01-06T06:01:00.000+11:00

WOD - 100 Thrusters for time :

60/40kg Thrusters

* Every minute on the minute drop and do 5 Burpees

Rehab & Skills

2012-01-05T01:00:00.000+11:00

Mobility - Spend 10 minutes on your Calves

Skills - 10 minutes on Burgner Warm up

20 minutes Free time - This is a good opportunity to work on weaknesses such as

* Flexability
* Balance
* Core
* O' Lifts ( PVC or Empty Bar only )

Stop acting like a JERK

2012-01-04T01:00:00.018+11:00

Mobility - Spend 10 minutes on your lower body

WOD - Five rounds for time of:

Run 400 meters

60kg Push jerks 7 reps

* Bar is to be taken from the ground

Neverquit

2012-01-03T01:11:00.019+11:00

NEVERQUIT

????????????

1 more sleep to go

2012-01-02T13:09:00.001+11:00

Hi Guys, The new box is ready to go so we hope to see you all tomorrow at the new BIGGER & BETTER Crossfit Neverquit. Unit 20 7-9 Progress circuit Prestons.

We have also added a 10am class on Monday - Wednesday - Friday
All other session times are to remain as normal

2011-12-25T01:58:00.030+11:00

Merry Christmas

As you all know we are in the process of relocating the box to a bigger and better premises. I would like to say THANK YOU to everyone that has been a part of the Neverquit journey. It is due to your on going support and love for this crazy thing called CROSSFIT that has made this move possible.

We will re-open on the 3rd of January at unit 20 progress circuit Prestons.

Hope you all have a safe and fun filled Christmas and a happy new year.

See you in 2012

The great relocation

2011-12-24T01:29:00.010+11:00

Hi guys,

We are closed as Of the 24th December to the 2nd of January. Reopening on the 3rd.
If you are free today the Great Relocation of the gym starts at 8am.
Please feel free to drop in at anytime as of 8am.

Any time and help you can spare will be much appreciated.

Meet at unit 20.

Thank you!

FRANTASTIC FRIDAY

2011-12-23T01:29:00.010+11:00

WOD - FRAN

21-15-9

Thrusters 40/30kg
Pull ups

We will be closed for relocation from the 24th till the 3rd.

We will be moving the gym this Saturday so if you are free and don't mind moving heavy things great distances please feel free to come in at 8am.

As of the 3rd of January or new address is unit 20 7-9 progress circuit Prestons.

We will still post WOD's over the break so you can still get your Crossfit fix.

2011-12-22T07:05:00.000+11:00

20 min AMRAP

5 Handstand walks
10 Toes to Bar
20 m Bear Crawl
40 DU

Tomorrow is out last Open day in our box! We are open again as of January 3 in our brand spanking new gym at Unit 20!

Only a couple more sleeps to go

2011-12-21T01:16:00.012+11:00

Strenght - 5x5 cleans

WOD - row

4 x 500m row sprints

Karen

2011-12-20T01:32:00.001+11:00

Strength - 3 x Max Handstand Push ups

WOD - Karen

150 Wall Balls

Bench Press & WOD

2011-12-19T01:21:00.001+11:00

Strength - Bench press 1,1,1,1,1

WOD - 3 Rounds of

25 Bench press 50%

400m Run

Max Double unders in time remaining of 5 Minutes

Rest 3 Minutes

Rest Day

2011-12-18T20:21:00.000+11:00

Rest day

It's a lovely day today

2011-12-17T01:51:00.014+11:00

WOD - 3 rounds of

Reverse Burpee

Man makers 15/10kg

Cal row

Rest

2 minute each station

Somebody give me a Jerk

2011-12-16T01:26:00.015+11:00

Strength - Push jerks 1,1,1,1,1

WOD -

Max push jerks 75%

Max push jerks 50%

Max push jerks 25%

Rest between sets accordingly

2011-12-15T01:31:00.010+11:00

SKILLS - rope climb

WOD - 3 rounds for time

9 handstand push ups

15 box jumps 30/24 inch

21 knees 2 elbows

Pain Train

2011-12-14T01:35:00.003+11:00

WOD - Pain Train

50 Wall balls
50 Kettle bell swings 24/16kg
50 Push ups
35 Wall balls
35 Kettle bell swings
35 Push ups
20 Wall balls
20 Kettle bell swings
20 Push ups

Deadlifts & Burpee

2011-12-13T01:57:00.010+11:00

WOD - 5 Rounds for time:

5 Deadlifts 120/80kg

10 Burpee

2011-12-13T00:01:00.022+11:00

Training for something is a great way to motivate you for your training, with the new year upon us; why not give the next event in Gosford a shot. More info here

WOD

30 min AMRAP
5 Handstand walks
10 Toes to Bar
20 m Bear Crawl
40 DU

Arnold Press & 5 Rounds

2011-12-12T01:00:00.022+11:00

STRENGTH- 3x12 Dumbbell Arnold Press

WOD:

5 Rounds -
1 minute Max pull ups
1 minute Max push press 40/30kg
1minute Rest

It's time to party

2011-12-10T01:45:00.001+11:00

11am class only today

* Kids class will run as normal
* Beginners class will run as normal

* Due to the beautiful weather we are having we have decided to change our Xmas party plans. We will still be doing a WOD but we are no longer traveling Brookvale but instead staying at our Box.

* There will be no normal 9am class but instead a special 11am class

* We will be holding a bbq and drinks party at the box. Party starts at 6pm till very late

* There will be food and drinks supplied but feel free to bring in extra if you like

* Please feel free to bring in your family and friends to the bbq

Something a little bit easy......Or is it ?

2011-12-09T01:19:00.001+11:00

Deck Of Cards

Time - ???????

Hearts - Jumping Lunges

Spades - Ball Slams

Diamonds - GHD Sit ups

Clubs - Sledge Hammer Hits

Joker - 20 Tyre flips

* Due to the beautiful weather we are having we have decided to change our Xmas party plans. We will still be doing a WOD but we are no longer traveling Brookvale but instead staying at our Box.
* There will be no normal 9am class but instead a special 11am class
* We will be holding a bbq and drinks party at the box. Party starts at 6pm
* There will be food and drinks supplied but feel free to bring in extra if you like

Brett Wood Hero WOD

2011-12-08T01:32:00.031+11:00

Brett Wood Hero WOD

5 Rounds for time of:

400m Run
10 Burpee Box jumps
10 Sumo deadlift high pulls
10 Thrusters
Rest 1 minute

Note:
* Please remember to bring in $20 if you are participating in this event. All money raised will be donated to the Commando Warfare Trust
* Today is the last day to pay for the Xmas party if your money is not in you miss out
* The gym will be closed on this Saturday due to the Xmas Party

Don't forget your Towel

2011-12-07T01:27:00.008+11:00

Skills - 3 x 10 Towel Pull ups

AMRAP - 15 Minutes

5 rounds of Cindy
800m run
then as many squat clean to thrusters 60/40

* Please remember to bring in your $20 this Thursday if you are participating in the Brett Wood Hero WOD. There will be a 6am class that day to accommodate for those that can only train at that time.

* If you are coming to the Xmas party by bus please RSVP & payment due on Thursday 8th December.

It's just that easy

2011-12-06T01:08:00.048+11:00

Not sure what there saying but who cares what a BEAST!!!!

Skills - Knee's to bar

WOD - Tabata this

Kettle bell swings 24/16kg

Wall balls 9/6kg

Double unders

Push ups

Note: Bring a towel for tomorrow's workout.

* Please remember to bring in your $20 this Thursday if you are participating in the Brett Wood Hero WOD. There will be a 6am class that day to accommodate for those that can only train at that time.

If you are coming to the Xmas party by bus please RSVP & payment due on Thursday 8th December.

041211

2011-12-05T00:01:00.009+11:00

Strength

3 sets of

10 Strict pullups

100m Farm walk 24/16

WOD

30-20-10

DB Pushpress 20/10

DB Cleans

10 Single arm overhead walking lunges

Post times to comments

Rest day

2011-12-04T01:24:00.013+11:00

Ingredients

2 cups almond flour

2 tsp baking soda

1 tsp sea salt

1 Tbs cinnamon

1 cup dates, pitted

3 ripe bananas

3 eggs

1 tsp apple cider vinegar

1/4 cup coconut oil

1 ½ cups carrots, shredded

¾ cup walnuts, finely chopped

muffin paper liners

Instructions

1.Preheat oven to 350℉.

2.In a small bowl, combine almond flour, baking soda, salt and cinnamon.

3.In a food processor, combine dates, bananas, eggs, vinegar and oil.

4.Transfer mixture to a large bowl and blend until completely combined.

5.Fold in carrots and walnuts.

6.Spoon mixture into paper lined muffin tins.

7.Bake at 350° for 25 minutes.

Lots and lots of reps !!!

2011-12-03T01:46:00.019+11:00

WOD -

5 x 7 Strict press 50% Body weight

5 x 7 Front Squats 75% Body weight

5 x 7 Bench press 100% Body weight

5 x 7 Deadlifts 125% Body weight

Only in the morning

2011-12-02T03:36:00.017+11:00

WOD - 3 Rounds of

500m Row
400m Run
25 Box jumps 24/20 inch

Rest is time remaining of 8 minutes

Note: There will be no afternoon classes today sorry guys

Pull ups & Push ups

2011-12-01T01:29:00.001+11:00

Skills - handstands

Wod - 5 Rounds of

Max Pull ups
Max Push ups

Rest 3 minutes between each round

For every rep you drop from your first round you will make up in broad jumps at the end of each round

Note: There will be no afternoon classes on Friday 2-12-11

BRUTUS

2011-11-30T01:00:00.013+11:00

WOD - Brutus 1-10 - 800m - 10-1

Ring dip
Power snatch
Overhead Squat

***Weight on bar 40% body weight***

NOTE:

Due to the nature of today's workout, there will be a 7:30 PM class to accommodate enough space and equipment for the WOD.

Please advise the coach ASAP who will be attended the 7:30 PM class.

Skills & WOD

2011-11-29T01:35:00.039+11:00

Skills - Skills Transfers

WOD - 4 rounds for time of:

50 Double unders

50 Sit ups

50 Squats

NOTE:

Due to the nature of Wednesday's workout, there will be a 7:30 PM class to accommodate enough space and equipment for the WOD.

Please advise the coach today who will be attended the 7:30 PM class.

THANK YOU TO ALL WHO PARTICIPATED IN THE SOUTH WEST SYDNEY COMPETITION OVER THE WEEKEND.

CONGRATULATIONS TO LAURIE AND BENNY BOY FOR ACHIEVING 1ST AND 2ND PLACE!!!

Please baby don't hurt me

2011-11-28T01:05:00.002+11:00

Strength - Back squat 2 press 2 Overhead squat 5 x 1

WOD - 3 Rounds for time:

2 Muscle ups

4 Thrusters 75% Body weight

6 Burpee Box jumps 30/24 inch

8 75% Body weight Cleans

Blame it on the Rain

2011-11-26T08:56:00.000+11:00

Blame it on the Rain

WOD - Teams of 3

Dumbell push press
Kettle bell swings

Ring push ups
Pull ups

Box jumps
Wall balls

Come in and enjoy the fun

HAPPY BIRTHDAY JOE

2011-11-25T01:05:00.010+11:00

WOD - 2 rounds for time of:

400m run

2 rounds

25m burpee jumps for distance
7 Knees to elbows
14 kettle bell Clean and jerk 24/16
21 hang power cleans 20/15

It's all about the rings

2011-11-24T01:11:00.003+11:00

Today we work in the Rings

Skills - Up to you

Muscle ups
Skin the cats
Back Lever
Front Lever
Handstands
Iron Cross
L Sits

Squat Clean & Jerks for everyone !!!!!

2011-11-23T01:52:00.028+11:00

Skills - Squat Clean & Jerk

WOD - AMRAP - 20min

1 - Squat Clean & Jerk ( weight is up to you )

3 - Clapping push ups

6 - V Sit ups

9 - Squats

100m Sprint

Score -

1. Total amount of rounds
2. Total weight lifted

It's time to get up !!!!

2011-11-22T01:11:00.017+11:00

Skill - Turkish get up

WOD - It's time to get up - 3 rounds for time:

5 Turkish get ups right hand 24/16kg

20 Wall balls

5 Turkish get ups left hand 24/16kg

20 Jumping lunges

200m run

Mobility & Nate

2011-11-21T01:53:00.000+11:00

Mobility work 20 minutes

WOD - Nate AMRAP - 20 min

2 Muscle ups

4 Handstand Push ups

8 Kettle bell swings 32/24kg

Rest day

2011-11-20T05:09:00.000+11:00

Rest Day

Happy Birthday Silvia & Benny Boy

2011-11-19T05:55:00.023+11:00

She is 42 & He is 22

you know it's going to be good !!!!

Chocolate Thunder and his baby boy Orlando

2011-11-18T02:29:00.030+11:00

WOD - Orlando

Deck of Cards -

Hearts - Push press 35/25kg

Clubs - Sumo Deadlift high pulls 35/25kg

Diamonds - Deadlift 35/25kg

Spades - Front Squats 35/25kg

So you want to be a Crossfitter do ya ?

2011-11-17T05:55:00.012+11:00

Skill - Max Handstand push ups

WOD - 30sec on 60 sec rest 3 Rounds

GHD sit ups
Toe's 2 Bar
V - Sit ups
Plank holds
Ab matt sit ups

Happy Birthday Denis

2011-11-16T01:47:00.024+11:00

WOD - 3 Rounds for time

2 Box jumps
2 Burpees
3 Power clean 40/30kg

4 Box jumps
4 Burpees
3 Power clean 40/30kg

8 Box jumps 8 Burpees

34 Double Unders

Let's get it on !!!

2011-11-15T05:55:00.005+11:00

Skill - Max Muscle ups

WOD - 3 Rounds for time:

21 Pull ups

15 Kettle bell swings 32/24kg

9 Deadlifts ( Body weight )

400m Run

Just a reminders that I will be collecting money for the shirts this week regarding the Brett Wood hero WOD on the 8 December. If you are participating in the WOD and would like to have a shirt to remember this occasion make sure you get your money in no later then 15th of November. That's today people so don't miss out.

What a way to start the week

2011-11-14T05:55:00.019+11:00

Skill - Max Ring dips

WOD - 5 Rounds for time:

Max Front squats 40/30kg

200m Run

Just a reminders that I will be collecting money for the shirts this week regarding the Brett Wood hero WOD on the 8 December. If you are participating in the WOD and would like to have a shirt to remember this occasion make sure you get your money in no later then 15th of November. That's this Tuesday so don't miss out

Rest day

2011-11-13T18:01:00.003+11:00

Rest up guys see you all on Monday

Just a reminders that I will be collecting money for the shirts this week regarding the Brett Wood hero WOD on the 8 December. If you are participating in the WOD and would like to have a shirt to remember this occasion make sure you get your money in no later then 15th of November. That's this Tuesday so don't miss out

Welcome to the world Bailey

2011-11-12T02:03:00.006+11:00

Nicole

2011-11-11T01:57:00.009+11:00

Skill - Kipping Pull up
WOD - Nicole AMRAP - 20 min

Run 400m

Max pull ups

It's time for a little Grace

2011-11-10T01:02:00.000+11:00

WOD - Grace

30 Clean and Jerks for time 60/40kg

Turkish get ups & a Surprise

2011-11-09T01:49:00.004+11:00

Skills - Turkish get ups

WOD - ????????

Tabata Time

2011-11-08T01:46:00.003+11:00

Tabata - Double unders

WOD - 21-15-9

Ring dips

Wall balls

Good morning world

2011-11-07T01:42:00.001+11:00

4 x 400m Sprints

WOD - 5 Rounds for time:

3 Front squats 60/40kg

6 Push jerks 60/40kg

9 Pull ups

12 Box jumps 30/24inch

Rest day

2011-11-06T13:41:00.000+11:00

Paleo Pumpkin Muffins

Makes 6 muffins.

Approximate cooking time: 40 minutes

Ingredients

1½ cups almond flour

3/4 cup canned pumpkin (or cook and puree pumpkin yourself)

3 large eggs

1 tsp baking powder

1 tsp baking soda

½ tsp ground cinnamon

1½ tsp pumpkin pie spice

1/8 tsp sea salt

1/4 cup raw honey (optional)

2 tsp almond butter

1 Tbs sliced almonds

Instructions

1.Preheat oven to 350℉.

2.Coat 6 muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).

3.Mix all ingredients and pour evenly into tins.

4.Bake for 25 minutes on the middle rack.

5.Sprinkle almonds on top immediately after taking them out of the oven.

Teams of 2

2011-11-05T01:04:00.007+11:00

Teams of 2 will do - AMRAP - 25 min

Max rounds of Cindy

400m Run

Strict Press & Pukie Brewster

2011-11-04T01:58:00.006+11:00

Strength - 5 x 5 Strict Press

WOD - Pukie Brewster

???????????

Mobility & Nancy

2011-11-03T01:51:00.006+11:00

Mobility - 20 min ( Lower Body )

WOD - Nancy - 5 Rounds for time :

400m Run

15 Overhead squats 40/30kg

Mobility & Jackie

2011-11-02T02:45:00.005+11:00

Mobility - 20 min ( Upper body )

WOD - Jackie

1000m Row

50 Thrusters - 20kg

30 Pull ups

Double Unders & Diane

2011-11-01T01:43:00.005+11:00

Skills - Double unders

WOD - Diane - 21-15-9

Deadlifts 100/70kg

Handstand push ups

Something for everyone

2011-10-31T01:35:00.001+11:00

WOD - 21-15-9

Arniepress w rotational Lunge Left 20/10

Spiderman pushups

Arniepress w rotational Lunge Right

Reverse roll jump

Rest 5 minutes

WOD - AMRAP - 15

5 MU transition
10 Squat Snatch 30/20

Rest day

2011-10-30T01:27:00.001+11:00

Banana Almond Pancakes

Ingredients:

2 bananas

1 egg

1-2 Tbs almond butter

fresh blueberries

1/4 cup walnuts, chopped

1 tsp. coconut oil

Instructions:

1.Mash bananas in a bowl.

2.Add the egg and almond butter, and whisk until well blended.

3.Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.

4.Pour small discs of batter onto the hot pan (around 3-4" around). They'll be easier to flip if you keep them from the edges of the pan.

5.Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its "tackiness" around the edges.

6.Cook other side slowly over medium heat until fully cooked.

7.Reapply oil to the pan after each round of pancakes.

Rest up and enjoy

See ya later Mitchell

2011-10-29T01:19:00.001+11:00

WOD - 5 Rounds of :

7 - Wallballs

14 - Box jumps 20/24inch

21 - Kettle bell swings 24/16kg

Max Burpee in time remaining of 3 minutes

Rest 3 Minutes

Total score is your total burpees

All you need is a bar

2011-10-28T01:12:00.015+11:00

1st - 3 x 3 of Your weakest lift

2nd - 3 x 3 of Your Strongest lift

Skills & Drills

2011-10-27T01:03:00.015+11:00

Work load - 5 x 15 GHD sit ups

Skills - Handstand Holds, Push ups, Walks

Mini wod - Deck of cards - AMRAP - 12 minutes

Hearts - Sledge hammer hits

Diamonds - Double unders

Clubs - Burpee

Spades - Ring dips

It's Fran time baby !!!!!

2011-10-26T01:06:00.004+11:00

WOD - Fran 21-15-9

Thrusters 40/30kg

Pull ups

1 Sled + 2 Jerry cans + 1 Rope + Big F#@king Tyre

2011-10-25T01:58:00.001+11:00

WOD - 3 Rounds for time of:

Reverse sled drags 50m ( Body weight )

Famer walks 100m ( Jerry cans )

Tyre flips x 3

Rope climb x 2

Happy Birthday Myc

2011-10-24T01:28:00.001+11:00

Myc's Birthday WOD -

31 Burpee box jumps 20 inch
15 Med ball slams
16 Double unders
15 Ab Matt sit ups
16 Hand release push ups
31 Burpees
15 Broad jumps
16 Toes to rings
15 Med ball throws
16 Kettle bell squats 32/24kg
31 Burpee box jumps 20 inch

31

Rest day

2011-10-23T01:15:00.000+11:00

Paleo Candy Bar

Makes about 4 (2″x2″) bars.

Approximate cooking time: 15 minutes, with 2 hours of refrigeration

Ingredients:

3 Tbs coconut oil

1/4 cup carob powder or cocoa (optional)

1/2 cup ground nuts (almonds, hazelnuts)

3/4 cup unsweetened shredded coconut

1 Tbs raw honey (optional, add more to taste)

parchment paper

Instructions:

1.Melt the honey and coconut oil in a saucepan over medium heat.

2.Once combined, add the carob, ground nuts and coconut and mix together.

3.Pour mixture onto a small baking sheet covered in parchment paper. Form into a square when cool enough to touch.

4.Refrigerate until hardened. Cut into 4 servings.

You won't be alone on this one

2011-10-22T01:09:00.009+11:00

Your working in teams today

What's the WOD ?

How many in a team ?

Boys Vs Girls ?

All will be answered at 9am

Keeping it simple

2011-10-21T01:00:00.022+11:00

Today we work on your weakness. Those movements that you fear. It's time to Face those movements and make them your BITCH !!!

10 Rounds for time

2011-10-20T01:49:00.005+11:00

Skills - Planche Push up

WOD - 10 Rounds for time of :

8 Thrusters 40/30kg

8 Pull ups

8 Ring push ups