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Tuesday 21 April

April 20, 2015 | Leave comment | Read More

2015-04-21shaun Impressive back lever from Shaun. Held that almost 10 seconds.

Strength:

Deadlift 5, 5, 3, 3, 1, 1.

W.O.D.

  • Run 400
  • 30m Overhead plate lunge (20/15)
  • 15 Toe to bar

3 rounds

Monday 20 April

April 19, 2015 | 1 Comment | Read More

2015-04-20-ray PB Snatch 80kg for Ray. Such a confident lift as well.

Gymnastics:

  • Hollow rocks
  • Bar front lever
  • Ring holds
  • 4 rounds

W.O.D.

  • EMOM
  • 2 Snatch
  • 3 High box jump

15 minutes

Saturday 18 April

April 17, 2015 | Leave comment | Read More
2015-04-18-wod

Strength:

Deadlift 4 x 5 rep

W.O.D.

‘Partner workout’

  • 30 Clean & jerk (60/40)
  • 30 overhead squat
  • 100 Double under

2 rounds (20 min cap)

*each time reps are stopped, team does 3 burpee

Friday 17 April

April 16, 2015 | Leave comment | Read More

2015-04-17-taz Today’s post is from coach Taz;

For the past 3 years I’ve been doing CrossFit, the website has never acknowledged my birthday (I don’t think it does for anybody anymore?) so I figured the best way for you to all know it’s coming (it’s on the 18th though not today), is to put in a request for a WOD!
The pic though, that’s me wrestling in Melbourne a couple weeks ago, doing a backflip off the top rope about 15ft in the air, landing on two other dudes. You should come watch, I’m wrestling this weekend on my birthday at the Mt. Albert War Memorial, actually. Check for info Here

Gymnastics:

  • Ring holds
  • Handstands

W.O.D.

‘Angie’

  • 100 Pull up
  • 100 Push up
  • 100 Sit up
  • 100 Squat

Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 03/09/2014

Thursday 16 April

April 15, 2015 | Leave comment | Read More

2015-04-15-oly-class Some great lifting at the first week of our olympic lifting course last night!

Strength:

Snatch 4 x 3 rep

W.O.D.

  • Row 1000
  • 75 Double under
  • 50 Kettlebell swing (32/24)
  • 25 Handstand push up

Wednesday 15 April

April 14, 2015 | 1 Comment | Read More

2015-04-14-wod Bit quiet at the 9.15 class yesterday, just Jo and a gym dog…

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 60 Wall ball
  • 45 Power clean (42.5/30)
  • 30 Thruster
  • 15 Muscle up

Tuesday 14 April

April 13, 2015 | Leave comment | Read More

2015-04-13-wod PB Clean and Jerk for Matt Piggin yesterday, 100kg. He had to hold the bar up there almost 20 seconds while I got the camera out to take the photo!

Strength:

Weighted push up 4 x 3 rep

W.O.D.

  • 8 Toe to bar
  • 9 Burpee
  • 10 Pull up
  • 11 Box jump

12 minutes, as many rounds as possible

Monday 13 April

April 12, 2015 | Comments Off | Read More

Gymnastics:

  • Ring holds
  • L sit
  • Tababa handstands

W.O.D.

  • Clean & jerk
  • 1 rep every 30 seconds

12 minutes

Saturday 11 April

April 10, 2015 | Comments Off | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Push press (60/40)
  • 20 Burpee
  • 30 Pull up
  • Run 200

20 minutes, as many rounds as possible

Friday 10 April

April 9, 2015 | 1 Comment | Read More

2015-04-09-wod Aaron A on top of the masters leader board, 30kg weighted pull up for 3 reps.

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 2 Turkish get up (32/24)
  • 10 Kettle bell swing
  • 30 Double under

12 minutes, as many rounds as possible

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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