Friday, December 30, 2011

Don't Stand up Eva

Don't forget Tomorrows session is at 10am. There's only 2 scheduled times a year that we let this girl loose. Eva will
3-2-1 GO at 10:30am sharp. Come & have some fun by either taking her on Rxd, "Baby Eva" or even in pairs or as a team. We will have some refreshments afterward & of course "MEAT"
Give me a buzz if you have any Qs


20 min AMRAP
5 DB Power Snatch (L)
5 DB OHS (L)
5 DB Power Snatch (R)
5 DB OHS (R)
Run 200m

Thursday, December 29, 2011

WOD Games WOD #5

The "Chuck" n "Roll"

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

Wednesday, December 28, 2011


WOD - 3Rnds

clean the barbell+front sqt + coming out of the hole-go right into a pp (thruster if you will) + bring bar to back from that overhead position + back sqt + jerk from behind neck. (split position)

repeat 3-5 reps. 3 reps would be a total of 15 reps. cleans x3 + fs x 3 + pp x3 + back sqt x 3 +jerk x 3====15 reps!!!!

WOD Courtesy of Mikes Gym

Tuesday, December 27, 2011

Monday, December 26, 2011

Death by 10 meters

10 meters on the minute every minute, add 10 meters.

This is done with a set up of 2 cones 10 meters apart, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

Eg, 1st minute = 10mts, 2nd = 20mts, 3rd = 30mts.... 10th minute = 100mts.

Sunday, December 25, 2011

Merry Xmas

A little comprise so you feel better about having that extra beer or serve of Xmas pudding.

(A) - Complete as many Burpee/Deck Squats in 15 seconds as possible
(B) - Tabata Burpee/Deck Squats
Tabata = 8rnds of 20sec work & 10sec rest
*Try & maintain the amount of reps you completed in part (A) for all 8rnds.

*The standard for the burpee/deck squat is as follows:
Begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet, either by rolling from your back straight into the bottom of a squat, or using your hands to assist you. From this standing position, jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. This is one rep.

Friday, December 23, 2011


WOD 3 Rnds
4 x 45m Sprints (Speedhumps)
Recover 90sec
1 Min MAX Ring Dips
Recover 90sec
1 Min MAX L-Sit/Hover
Recover 90sec

*Sprint through line, then turn around walk back to where you just finished &
3-2-1 GO again.

Thursday, December 22, 2011

WOD Games WOD #4

You have 15min to row 1000m + Find your 1 rep MAX, Ground to Overhead Anyway.
(For a more detailed explanation of standards, follow link at right of blog)

Wednesday, December 21, 2011


Death by Thruster
Choose own weight
Start at 1, & every minute on the minute, add 1 Thruster. Continuing as long as possible, until you can no longer complete the reps in the 1 minute period. 

One Rnd for time
Run 400m
15 TTB
15 Ring Dips

Tuesday, December 20, 2011

Christmas Hours

  • Our Christmas Hours are as follows:

    26th and 27th December: CLOSED
    28th - 30th  December:  9.30am ONLY
  • 31st December: "Eva" re-run, 10am Start
    1st - 2nd January: CLOSED
    3rd December Onwards - Normal Business Hours 

  • Our Annual Christmas Eve workout "Eva" is on this Saturday 
    24th December.  Please arrive at 10am for a 10.30am start.
    There will be a BBQ afterwards.


OHS 3-3-3

WOD 5Rnds
Run True 200m
5 Power Snatch 60/43

Monday, December 19, 2011

Saturday, December 17, 2011

Lets Start a Riot, Crossfit Gosford games Day

Crossfit Gosford is having its annual games Day Jan 22, 2012.
Categories are Open, Advanced and Masters [40+]
There are few atheletes already registered, so jump on board and compete or just come along and cheer.

Registration and Details

Friday, December 16, 2011

Thursday, December 15, 2011

WOD Games WOD #3

DEADLIFT -  MAX LOAD IN 5min - Move as much weight as possible in 5min



You have choice of following loads for both men & women. 
10kg - 20kg - 30kg - 40kg - 50kg - 60kg - 70kg - 80kg - 90kg - 100kg

For a full description of WOD, follow this LINK  

Wednesday, December 14, 2011


If your wondering where "SUMMER" has been?? Well its been absent because its been waiting for CFP to Officially launch it. After stumbling across the Beermile event on Freddy Comacho's CrossFit OneWorld site some time ago, I declared that CFP would embrace this event & use it to launch summer. Check it out HERE
Geoff has been generous to provide his residence as "Ground Zero" for this. Just like everything at CFP, everything is scalable. So whilst the weblink will list what is required to "Officially" have a go, we at CFP have come up with a few options that will be recognised withing the box.
They are Team option (A)
Partner (A) Drinks Beer then runs 400m & tags Partner (B) who drinks, then runs & tags (A) etc.
Team option (B) - 4X4 relay
Team option (C) - Partner Up & Partner (A) Drinks then partner (B) runs, then tags partner (A) who drinks a second etc, etc, etc.
If your still not keen to participate? Well we are gonna need official's, timekeepers etc or any resposible Adult for that matter..
So come and Officially LAUNCH Summer this Saturday 3:30pm. Geoff's details will be on the rear board in the Box.


(A) Power Clean & Jerk (Split)
*12min to find a Heavy Single

THEN @ 85%

On the minute for 7min
2 Power Clean & Jerk (Split)
7 C2B Pull Ups

(B) 3 X 2min of work (30sec) recovery
3 Hang Power Clean 50/30
6 Push Ups
9 Situps

90sec Transition

Run 800m

Post to comments

Monday, December 12, 2011


Snatch Grip Deadlift - 5-5-5

WOD - 5Rnds (Effort is only a bit player in this one Team)

1min Deadlift
1min Recovery
1min Push Press
1min Recovery
*You choose own weight & only 1 bar per athlete.
*You can change loads during recovery.
*Changing loads from round to round is permitted, however changing loads during a round is not.
*Your score is TOTAL REPS X WEIGHT of your 3 best rounds.

Saturday, December 10, 2011

CrossFit Total

Back Squat - Strict Press - Deadlift

Each athlete shall have three attempts to perform their one repetition max effort lift in all three disciplines to complete their CrossFit Total.

Friday, December 9, 2011

CrossFit Total "Team Training Tomorrow"

Tomorrows Team Training we will be doing the CrossFit Total. Read up & be prepared, this is going to be a heap of fun. Read THIS


Power Snatch & Squat Snatch
Work to a heavy but tidy Single

WOD - 15min AMRAP
2 Rope Climbs 15/12 (2 Pumps)
10 Ring Dips
15 Wall Balls
150m run (To last fin)

Thursday, December 8, 2011

Brett Wood Hero WOD

5 Rounds for time of:

Run 400 metres
10 Burpee box jumps, 24" box
43kg  SDHP, 10 reps
43kg Thruster, 10 reps
Rest 1 minute

Wednesday, December 7, 2011



WOD 3 Rounds
1 Full Gasser
6 Power Cleans 80/50
3 PC + Push Jerks 80/50

Turkish Get ups 3 sets Max reps (Go Heavy)

Tuesday, December 6, 2011

CFP Xmas & Beer Mile

This coming Saturday Geoff has been generous to open up his house for this Event. The Beer Mile is the "Premier" event to officially launch Summer.
Details on the rear board.

WOD Games WOD 2

FOR TIME 21-15-9
Sumo Deadlift High Pull
Kettle Bell Swings 24/16
Push ups with hand release

Monday, December 5, 2011

The WOD Games WOD 2

Due to the first "Official" Australian HERO WOD to be programed on Thursday, we will be programing it for tomorrow.
If you cant make tomorrows session, don't stress. Come see me & we will try & arrange for when your in next.
FOR TIME 21-15-9
Sumo Deadlift High Pull (KB) 24/16
Kettle Bell Swings 24/16
Push ups with hand release



WOD 15-12-9
Back Squat (Same as Thruster)
KB Swings 32/24 UNBROKEN
*Perform 200m run between rounds

Saturday, December 3, 2011

Saturday Catch Up

Catch up on a missed session from week or do that Benchmark you have been eying off.

Friday, December 2, 2011



WOD 15-12-9 (Each arm)
D/Bell Snatch 45/35
D/Bell Push Press 45/35
D/Bell Swings 45/35

Thursday, December 1, 2011