Deep Creek

The Skulls turned up in numbers to the CrossFit HPU Games on Saturday and did us proud.  CFN 1 placing 4th, CFN 2 in 17th and CFN 3 in a proud 47th out of 54 nation wide teams. Our Masters placed 7th out of 10 and each athlete gave it everything they had which is how we roll! Plenty of good stuff happening soon starting with the CF Total this Wednesday night, Barbell Club recommences this Friday night at 6pm, and "Row For Harry" , the 42km team row for charity to be held on Saturday 17th at 4pm. Spaces are limited so get in fast!

The Skulls turned up in numbers to the CrossFit HPU Games on Saturday and did us proud. CFN 1 placing 4th, CFN 2 in 17th and CFN 3 in a proud 47th out of 54 nation wide teams. Our Masters placed 7th out of 10 and each athlete gave it everything they had which is how we roll! Plenty of good stuff happening soon starting with the CF Total this Wednesday night, Barbell Club recommences this Friday night at 6pm, and “Row For Harry” , the 42km team row for charity to be held on Saturday 17th at 4pm. Spaces are limited so get in fast!

Strength

Back Squat 2-2-2-2-2 reps

WOD

” Deep Creek ”

9-6-3 reps of

Squat Clean Thruster (60/40)

* 50 Double Under after each round

For time.

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2014-05-05T21:47:35+00:00 4th May 2014|

The Seven

BEASTWOD 3PM

” The Seven ”

7 HSPU

7 Thruster (60/40)

7 Knees To Elbow

7 Deadlift (125’85)

7 Burpee

7 Kettlebell Swing (32/24)

7 Pull Up

7 Rounds for time.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

2014-05-04T01:37:32+00:00 4th May 2014|

Front Runner

Be big and brave in the front squat in this mornings 930am session, then get out to HPU CrossFit to cheer on our 24 athletes doing battle with over 500 other cross fitters in this massive event. Best of luck guys, we know you'll leave it out there!

Be big and brave in the front squat in this mornings 930am session, then get out to HPU CrossFit to cheer on our 24 athletes doing battle with over 500 other cross fitters in this massive event. Best of luck guys, we know you’ll leave it out there!

Partner WOD 930am ONLY

” Front Runner”

AMRAP 15

12 Cal Row

7 Front Squat (70/45)

Score is TOTAL REPS.

A completes the round then B follows.

 

2014-05-02T08:51:59+00:00 2nd May 2014|

Toe Jam

Good luck to the Red Skulls out at Crossfit HPU on Saturday. Be sure to get along to what will be an awesome event and cheer loudly for our guys!

Mobility

Hip / Shoulder Band Stretch

WOD

” Toe Jam ”

21-18-15-12-9-6-3 reps of

Kettlebell Swing (24/16)

Toes To Bar

For time.

2014-05-01T10:13:25+00:00 1st May 2014|

Snatch Under Fire

Power

3 Position Snatch 7 x 1 reps

(Floor, knees, hips )

WOD

“Snatch Under Fire”

AMRAP 10

10-15-20-25-30-35-40-45-50……of Double Under

*5 Hang Power Snatch ( 50/30) between rounds

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2014-05-02T04:43:32+00:00 30th April 2014|

Jackie

Strength

Deadlift 2-2-2-2-2 reps @ 90% 1RM

Shoulder Press 2-2-2-2-2 @ 90% 1RM reps

* Use same load across/ rest 3 minutes between sets.

WOD 

“Jackie”

Row 1km

50 Thruster (20/15)

30 Pull Up

For time

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2014-04-30T23:24:43+00:00 29th April 2014|

Adrian

CrossFit. Its just kids stuff really..;-) Today is our 3rd Hero workout so far this week, so be prepared for the Unknown and the Unknowable..

Gymnastics

Handstand Walking Progressions

WOD

” Adrian ”

3 Forward Roll

5 Wall Climb

7 Toes To Bar

9 Box Jump ( 60/45)

7 Rounds for time.

Workout in honour of :
Adrian Elizalde
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

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2014-04-30T02:54:41+00:00 28th April 2014|

D.T.

The Toughest of all the Mudders! Congrats to these guys who braved the filth, the ice pit, the electric shocks and the 20km of rough as running to do us proud over the weekend. And shot to those Bull Rush folk who threw the monster wod on ANZAC morning in an emotional but awesome day! You guys are working your arses off and the fitness you have demonstrates you are capable of anything . Keep working hard, reset your goals and push those boundaries that you only used to dream of..for you are THE Mighty Red Skulls!

The Toughest of all the Mudders! Congrats to these guys who braved the filth, the ice pit, the electric shocks and the 20km of rough as running to do us proud over the weekend. The  big Shout out must go to Rosey who put it all together and made it happen…And shot to those Bull Rush folk who threw the monster wod on ANZAC morning in an emotional but awesome day! You guys are working your arses off and the fitness you have demonstrates you are capable of anything . Keep working hard, reset your goals and push those boundaries that you only used to dream of..for you are THE Mighty Red Skulls!

Strength

Back Squat 5 x 3 reps @85% 1RM

WOD

“D.T.”

12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

5 Rounds for time.

Workout in honour of :

Timothy Davis
USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.
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2014-04-30T02:02:33+00:00 27th April 2014|

Helton

Joseph Helton

BEASTWOD 3PM

‘ Helton’

Run 800 m

30  DB Squat Clean (22.5/15)

30 Burpee

3 Rounds for time

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

2014-04-26T22:02:06+00:00 26th April 2014|

Get A Load Of This

The CFN crew after the Bull ANZAC DAY massiveness yesterday. Fantastic effort from everyone who threw down and made it one to remember , and thanks to those that supported, cheered and helped us to see through the darkness. And best of luck for those off to hit the Tough Mudder  today. Do the Skulls proud!!

The CFN crew after the Bull ANZAC DAY massiveness yesterday. Fantastic effort from everyone who threw down and made it one to remember , and thanks to those that supported, cheered and helped us to see through the darkness. And best of luck for those off to hit the Tough Mudder today. Do the Skulls proud!!

Partner WOD

“GALOT”

5 Rounds of

12 Power Clean (60/40)
12 Burpee

9 Jerk
9 Burpee Box Jump (60/45)

6 Clean and Jerk
6 Burpee C2B Pull Up

* A performs Power Clean, then rests while B performs PC.
then A performs burpee while B rests ..etc

2014-04-25T06:41:51+00:00 25th April 2014|