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Tuesday 1 September

August 31, 2015 | Leave comment | Read More


Overhead squat 4 x 3 rep


  • 2 Snatch (1 power snatch, 1 squat snatch)
  • 4 burpee bar hop

EMOM 15 minutes

Build your weight up over the 15 minutes. If you’re getting close to a PB at the end and they’re feeling good, rest a few minutes then go heavier.


Monday 31 August

August 30, 2015 | Leave comment | Read More

2015-08-31active I was in Sydney on the weekend and joined CrossFit Active’s level 2 workout on Saturday. They’ve got a new gym about 50 metres away from their main one which is dedicated to competitor training. Caught up with Alethea Boon who came 20th at the games this year and Dan Russell who was a member at CFB for a couple of years before moving to Sydney. Learnt a few things they’re doing which we can try at CFB.


Back squat 4 x 3 rep


  • 6 Clean & jerk (60/40)
  • 8 Box jump
  • 10 Toe to bar

5 minutes, as many rounds as possible

3 minutes rest

  • 4 Clean & jerk (60/40)
  • 6 Box jump
  • 8 Toe to bar

5 minutes, as many rounds as possible

Score is total reps for both am raps.

Saturday 29 August

August 28, 2015 | Leave comment | Read More

2015-08-29p4p15 The annual Pound 4 Pound postal competition starts next week. 3 workouts over 3 weeks. Similar format to the CrossFit Open with workout scores being posted online to a leader board (workout released 12noon Tuesday and must be completed by 5pm Saturday) The difference with this comp is the weights used are based on bodyweight. There are 2 women’s divisions, 65kg and under, 65kg plus. 2 mens divisions, 90kg and under, 90kg plus and also a male and female masters division. Cost is $20 to enter, all workouts done here at CFB. The final for top competitors held at CrossFit Taurus on the 17th October. I’ve qualified for the finals for the last 2 years, I’m hoping to get there a 3rd time! Get your name up on the whiteboard if you’d like to enter!


Turkish get up 3, 2, 1, 1.


‘Partner workout’

  • 30 Push press (42.5/30)
  • 30 Deadlift (80/55)
  • 20 Thruster (42.5/30)
  • 20 Kettle bell swing (32/24)

15 minutes, as many rounds as possible

Book your class using the Mindbody website or Mindbody Connect App…

Friday 28 August

August 27, 2015 | Leave comment | Read More


Thruster 3, 2, 1, 1.


  • 4 Manmaker (20/15)
  • 8 Pull up
  • 12 Box jump

10 minutes, as many rounds as possible

Thursday 27 August

August 26, 2015 | 1 Comment | Read More

2015-08-27wod Suzie’s first time doing weighted push ups and she does 15kg!


Deadlift 4 x 5 rep


  • Run 400
  • 20 Handstand push up
  • 30m Overhead plate lunge (20/15)
  • Run 800
  • 30m Overhead plate lunge
  • 20 Handstand push up
  • Run 400

Wednesday 26 August

August 25, 2015 | Leave comment | Read More

2015-08-26wod Great determination from Matt yesterday. He got this clean and jerk after 4 failed attempts. A few modifications to technique each lift and it paid off!


Weighted pull up/Weighted push up 4 x 3 rep


  • 5 Muscle up
  • 30 Wall ball
  • 50 Double under

3 rounds

Tuesday 25 August

August 24, 2015 | 4 Comments | Read More

2015-08-25ray Ray getting some CrossFit in while sailing around Turkey with Sara. There’s a metal frame on the boat they’re on so lots of pull ups are being done!


Clean & Jerk 5 x 2 rep


  • Row 2000

Compare to: 11/05/2015

Rest 4 minutes then;

  • Prone hold Tabata
  • Hollow rock Tabata

Monday 24 August

August 24, 2015 | Comments Off | Read More

2015-08-23wod The CFB Masters joined the CrossFit Newmarket Masters for a workout on Sunday. Big thanks to Jase and his crew for looking after us, the CFB crew all had a good time.


Back squat 4 x 5 rep


  • Hang power snatch (50/35)
  • Sit up
  • Overhead squat
  • Burpee bar hop
  • Box jump (70/60)

2 rounds

1 minute at each exercise, 30 seconds rest before starting next exercise. Score is total reps

Saturday 22 August

August 21, 2015 | Comments Off | Read More


  • Ring holds
  • L sit
  • 4 rounds

Handstand tabata


‘Partner workout’

  • 40 Wall ball
  • 40 Toe to bar
  • 40 Thruster (42.5/30)
  • 40 Pull up

Every time reps are broken, team does 3 burpee each before reps can re-start

16 minutes, as many rounds as possible

Friday 21 August

August 21, 2015 | Comments Off | Read More

2015-08-21wod Big PB overhead squat for Kirsty yesterday. up from 28kg to 35kg! For her the best part was getting to drop the 10′s from overhead!


  • Weighted dips 4 x 3 rep
  • Barbell bend over row 4 x 5 rep
  • Alternate between exercises


  • Run 400
  • 40 Hang power clean (50/35)
  • 40 Front squat
  • Run 400

(12 minute cap)

For the Hang cleans, choose a weight you can do at least 10 reps unbroken.



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