Tuesday, March 3, 2015


Come on Azzza! 
Little finisher after this mornings WOD.  
Sandbag Thruster throw for max distance.

A) Back Squat
1x10 (Heaver than 1st 10)

B) 10min AMRAP
5 Push Press 40/30
10 Alternating Reverse Lunges 40/30
5 Burpee over Bar
50 Double Unders

Monday, March 2, 2015


(A) Snatch (Skills)
1 x Snatch @ Pockets + 1 x Snatch @ knee

(B) Helen
3 Rnds
400m Run
21 x KB Swing:24/16
12 x Pullups

Sunday, March 1, 2015


An inspiring read.  People often comment that they're not fit enough to do CrossFit.  You don't need to be fit to do CrossFit, you just need to be brave enough to walk through the door and believe that you can.


Free Trial Class at CrossFit Penrith

By prior arrangement, you're invited to join any night time class.

Please call 0409 719 464 or email crossfitpenrith@gmail.com to confirm your spot.

We think it's important that you come in for a Free Trial Class.  This gives you the opportunity to experience our CrossFit classes firsthand and see what makes us different from other gyms.  Your workout will be tailored to your ability level and prior experience to attend this class is not required.

Please bring some water, a towel and be there 10 minutes before class to meet your Coach for the night.

Friday, February 27, 2015


Dave, Mitch and Johnny after 
Open WOD 15.1 on Friday night.

A) Sumo Deadlift
5x5 Work to a Light/Medium Load

B) Every 3 Minutes x 5

3 Hang Cleans 50/40/35kg
5 HR Burpees
1/2 Gasser
2 Cleans

Note: Hang Clean and Clean can be either Power or Full Clean.

Thursday, February 26, 2015


Starts Tomorrow 

Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Drops
  3 x Snatches from pockets
  3 x Snatches from mid thigh
  3 x Snatches from mid shin

(A) Snatch:
5 Sets x1@70%
2 Sets x1@75%
2 Sets x1@80%
1  Set x1@85%

(B) For Time
50 x Double Unders
 9 x Snatch: 55/45/33
40 x Double Unders
12 x Snatch: 50/40/30
30 x Double Unders
15 x Snatch: 45/35/25

NOTE: Any variety of Snatch permitted.