Tuesday, June 30, 2009


Pick 2 Gymnastic movements eg, Pullups & Ring dips + 1 Olympic lift & work on skills for 20min
Then perform
As many rounds as possible in 20 minutes of:-
400m run
30 Kettlebell Swings 24kg (16kg)
15 Box jumps
Post rounds to comments

Monday, June 29, 2009

C&J Meets the CHIEF

Hoody's & T Shirts now ready to order
C&J 5,5,5,5,3
Find your 5 & 3 rep max for perscribed rep range.
Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Thanks CFNQ for WOD
Post loads & rounds completed for each of the 5 cycles.

Sunday, June 28, 2009


Catch up on a missed WOD or simply enjoy your Sunday...

I thought id put together something about those funny Acronyms & abbreviations we use.
WOD:Workout of the Day.
SDHP:Sumo Deadlift Highpull
Rxd:As Requested, as written.
WOD done without any adjustments
OHS:Overhead Squat
AMRAP:As many Rounds as possible
These are some of the main ones we use, but for a complete list "Right click" & open the link in a new window to the FAQ section of the main site. http://www.crossfit.com/cf-info/faq.html#General11

Saturday, June 27, 2009


Four Rounds
15 SDHP,
15 Push Press,
15 Thrusters40kg
Run 400m
Post time to comments

Friday, June 26, 2009

Skinny Linda

Deadlift 1 1/2 x Bodyweight
Clean 3/4 x Bodyweight
For reps of 10,9,8,7,6,5,4,3,2,1

Post time to comments

Thursday, June 25, 2009

25th June

Strict Press 3,3,3
Push Press 3,3,3
Push Jerk 3,3,3, Reps
5min Rest
5 Rounds
5 Pull Ups
10 Push Ups
15 Box Jumps
20 KB Swings 24kg (16kg)

Post loads & Time to comments

Wednesday, June 24, 2009

Rest Day

Rest Day

For those coming in to CrossFit Penrith

Pick 2 Olympic lifts & 1 Gymnastic movement eg; Rings, pullups etc & work on skills for 20min

One the minute:
Complete 5 burpees and perform max rep 60kg thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

Tuesday, June 23, 2009

Front Squat

Front Squat


5min recovery

5 Rounds

100m run

9 Burpees

100m run

9 KB Swings 24kg/16kg

Post loads & comments to

Monday, June 22, 2009

Hang In There

Hang Clean

Find your repetition max for reqd figures below


5min rest


Squat Clean 40kg/30kg

Ring Dips

Post loads & Time to comments

Sunday, June 21, 2009


21-15-9 Reps
Thrusters 40kg (30kg)
KB Swing 24kg (16kg)
Run 400m
(Will sub burpees for run if raining)
Post time to comments

Saturday, June 20, 2009

AMRAP in 20min

100m run
5 Chin-Ups
5 Squat Clean & Jerk 50kg/40kg
10 KB Swings 24kg/16kg
Post rounds to comments

Friday, June 19, 2009


This Sunday we have our official opening of our new box. We have a WOD at 12pm followed by a BBQ lunch, Then the much awaited screening of Every Second Counts. All FREE of charge. Come out & say hi....
Post time to comments

Thursday, June 18, 2009


21-15-9 reps for time:-
Thrusters 40kg (30kg)
This Sunday we have our official opening of our new box. We have a WOD at 12pm followed by a BBQ lunch, Then the much awaited screening of Every Second Counts. All FREE of charge. Come out & say hi....
Post time to comments

Wednesday, June 17, 2009


6 Rounds (40kg/30kg Use same weight for all lifts)
600m run
6 Squat Clean
6 Deadlift
6 Burpee
6 Thruster
6 Push-Press
6 Bodyweight Squat
Post time to comments

Tuesday, June 16, 2009

Dead Right!!

5min rest
3 Rounds
21 Deadlifts @ 75% Bodyweight (That is 75% of whatever you weigh)
15 KB Swings 24kg (16kg)
9 Ring Dips

Post Loads & time to comments

Monday, June 15, 2009

Push Press

Push Press
5min rest
5 Rounds
5 Push Press 60kg (40kg)
10 Burpees

Post loads & times to comments

Sunday, June 14, 2009

Rest Day

Rest up everyone, the theme for next week is STRENGTH... Rest easy girls, results from a recent survey scored that STRONG girls were far more attractive than weaker girls. Dont be afraid to get strong.
Post to comments

Saturday, June 13, 2009


Five rounds for time

20 Thrusters 40kg (30kg)
15 Push-Ups
10 Pull ups
5 Burpees
Run 400m

Post time to comments

Friday, June 12, 2009

AMRAP 20min

Complete as many rounds as possible in 20 minutes of:
50kg (35kg) Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments

Thursday, June 11, 2009

Didly Squat

Back Squat 5,5,3,3,3
Max reps of 3/4 Bodyweight Squats (That is 3/4 of what you weigh on your back)
Followed by Max reps of Push-ups
Record reps performed for both movements

Post to comments

Tuesday, June 9, 2009

9 June 09

5 Rounds
21 KB Swings 24kg/16kg
15 Pull-Ups
9 Dead lift @ Bodyweight
3 Burpees
Post time to comments

Monday, June 8, 2009


5 rounds for time:
400m Run
15 Overhead Squats @ 43kg/34kg
Post time to comments.

Sunday, June 7, 2009

4 Rounds for Time

Thanks to CrossFit Brisbane for WOD
4 rounds for time:-
60kg (40kg) Push Press,12 reps
400m run

Post time to comments

Saturday, June 6, 2009

Oh Yeah!!!

Friday morning crew.
Happy Birthday Jody
5 Rounds for time
21 Kettlebell Swings 24kg/16kg
15 Box Jumps
9 SDHP 40kg/30kg
400m Run

Post time to comments

Friday, June 5, 2009


Thanks to CrossFit NorWest for WOD

Three days ago a group of 4 climbers began a week long camping,climbing and cannoyning trip in the Blue Mountains. While climbing yesterday on a multi-pitch wall, a rock slide stranded two of the climbers midway up the wall at about 50 meters and swept another off the rock entirely. The fourth climber ran to get help.
When the rock slide occurred, the climber that fell was able to slow herself down enough to minimize the impact and scrambled to an overhang at the base of the climb where she should have been shielded from the mountain of falling rocks that has her trapped.
Drive to the trail head and hike in to the location where the climbers are stranded. Uncover the climber under the rocks and then ascend to the stranded climbers on the rock wall. Set a strong anchor point and assist climbers in repelling to safety.
Provide medical treatment as needed.
An aggressive weather front is rapidly moving in, preceded by a lightning storm. Obviously, it is important to work quickly. The best guess for the when the storm front will hit the area is 2 hours from now, and the drive to the trail head will take approximately 1 hour and 15 minutes.
I - Run the Trail
Run 2km
II - Uncover Trapped Climber
5 Rounds of:
21 Deadlifts
15 Hang Squat Cleans
9 Push Press
*Light = 30kg / Medium = 40kg / Heavy = 60kg
Use the same weight for all lifts
III - Rescue Stranded Climbers
5 rounds of CINDY
5 pull ups
10 push ups
15 squats
IV - Carry Injured to Ambulance
Carry 20kg (anything will do) 2km.
The imminent storm front is expected to be hitting the area in 45 minutes from the time of arrival at the trail head. It is therefore important to have the stranded climbers off the face of the rock and be moving back to safety by then.
Begin clock at the beginning of Phase I. Success is beginning phase IV before 45min and getting climbers to ambulance in under 1hr 15min.

Thursday, June 4, 2009

Wednesday, June 3, 2009


Five rounds for time of:
Run 400 meters
30 Box jump,24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Tuesday, June 2, 2009

Got Strength?

Every Second Counts! Penrith premier "Coming Soon"
Deadlift 3,3,3
3 Rounds
21 Deadlifts
15 Hang Squat Clean
9 Push Press
Post Loads & time to comments

Monday, June 1, 2009