Upside Nancy

More skill work upside down and the introduction of the gymnastics rings. Conditioning piece is one for the light, fast and skilful. So you lifters, get amongst it ;-)


7:00 for quality practise rounds
5 Pausing Scap Push Ups (1s at top)
10 mtr reverse Bear Crawl
5 Box Pistols (each)

From 7:30-15:00
For quality
5 tempo eccentric kipping HSPU
:30s Ring Support
10 Alt Pistol Squats


” Upside Nancy  ”

Every 4:00 / 4 Rounds

Run 400 m

15 HSPU (kipping)


2020-09-21T20:21:33+12:0021st September 2020|

Wall Ball Jackie

Week 2 of our strength endurance cycle. Adding a little more than last Thursdays weight will require more focus and tight positioning keeping each squat better than the last. Mental fortitude will play an increasing part in the coming weeks, so brace for the storm ahead..


In 10:00

Back Squat

20 RM @ 68% 1 RM


” Wall Ball Jackie ”

Row 1km/800 m

50 Wall Ball

30 Pull Up

Time CAP : 10 minutes


Pull Up : Bands/ Jumping / Ring Rows


2020-09-20T20:12:22+12:0020th September 2020|

Team Heavy Discharge

Some light squatting volume and some very heavy cleans for the super rxd out there..


Teams of 2

” Team Heavy Discharge  ”

42 Power Clean (60/40kg )

84 Wall Ball

30 Power Clean (70/45)

60 Wall Ball

18 Power Clean (80/50)

36 Wall Ball

TIME CAP 30:00

*Men Super RXd :

Clean 30/20/10 reps (80/90/100 kg)

Slam Ball Thrusters 60/40/30 reps (30 kg)


2020-09-18T19:46:36+12:0018th September 2020|

Roaring Forties

Strict Pressing to build shoulder stamina. Then we tackle a longer metcon where intensity will be on the lower end of the scale. Aim for steady pacing and short rest periods.


Strict Press

10-8-6-4-2 reps

rest 2:00 between sets
start at 60/62/64/66/68%


” Roaring Forties ”

2 Rounds

Run 800 mtrs

40 mtr OH DB Lunge (1 x 22.5/15)

40 Ab Mat Sit Ups

40 Alt DB Snatch (1 x 22.5/15)

CAP 20:00


2020-09-17T19:38:16+12:0017th September 2020|


Adding a wee bit more to our squat then going for the big set. Then we build some capacity in these relatively high skill movements.


20 RM Back Squat (65% of 1 RM)


” Knuckles ”

3 rounds

100 Double Unders

30 Toes To Bar

CAP 15:00

2020-09-17T16:55:08+12:0017th September 2020|

Iron Grip

Hump Day can only mean one thing. Deadlifts. This time we are building in weight as our reps come down.


In 12:00


10-8–6–4–2 reps

start at 60%-72% of 1 RM deadlift


Teams of 2
3000/2500m Row
– Partner Farmer Carry Hold (2 x 32/24 kgs) –
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *

* Male/Female Team = 2750m Row

2020-09-15T20:54:04+12:0015th September 2020|

Doctor Death


Strict Gymnastics A

On the 0:00

7:00 for quality practise rounds

2 Wall Walks

:20 Wall-Facing HS Hold

5 Box Pistols (each)

Strict Gymnastics B

On the 10:00

Ascending ladder for 7:00

1 Strict HSPU, 1-3 Strict Pull Ups

2 Strict HSPU, 1-3 Strict Pull Ups

3 Strict HSPU, 1-3 Strict Pull Ups

Continue to add (1) Strict HSPU per round until 7:00 cap is reached


” Dr Death ”

1 Set Every 4:00 (6 Sets Total)
18/14 Calorie Assault Bike
12 Dumbbell Push Press (22.5/15’s)
6 Burpee Box Jump Overs

2020-09-14T22:13:06+12:0014th September 2020|

Sonic The Hedgehog

Congrats to all who posted totals for our Swole Cycle. Whether we hit PBs or not we got stuck in, lifted heavy and have come into spring training stronger and up for the next get faster and leaner.

Today we roll on for the next 8 weeks squatting, albeit higher reps in a mission to develop ‘strength endurance’. Our ability to hit big sets of front squats, thrusters, wall balls, box jumps, and sprints without early fatigue setting in will be a feature along the way. Whiteboard times will be annihilated and bodies will be jacked! Lets get stuck in and see how this hard work pays off.


In 10:00

20 RM Back Squat (60% of 1 RM )


” Sonic the Hedgehog ”

7 Hang Clean and Jerk (50/35)

3 Bar Muscle Up

2020-09-14T16:58:48+12:0014th September 2020|

CrossFit Total

Judgement Day.

CrossFit Total

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep


You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat :
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press :
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift :
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.


2020-09-10T21:02:04+12:0010th September 2020|

Bad Fun

Some massive lifting yesterday and PB’s recorded across the board. Good signs for Fridays CROSSFIT TOTAL. More snatch tech work then we’re off to a demanding 5 rounder with a big cardio bias.


Every 2:00/5 Rounds

Hang Power Snatch +
Hang Squat Snatch +


” Bad Fun ”

Every 5:00/5 Rounds
50 Double Unders
20 Alt DB Snatch (22.5/15)
20/14 Cal Bike


Dubs : Reduce volume/ x 2 Single Skips / Plate Hops

DB Snatch : Reduce volume/weight

2020-09-09T21:30:54+12:009th September 2020|