Friday, November 28, 2014


Official Verdict.......It's a Tie. Good work girls. 

(A) Deadlift
Build to a Heavy triple

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
30 x Double Under's
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same tim

Thursday, November 27, 2014


Mitch in a mid flight broad jump.

(A) Bench Press: Find a 3RM then perform 1 set of MAX reps at 80% of that weight

(B) One round every 3min x 4rnds
Run 200m
20 x Wall Balls: 9/6kg - 10/9ft

Wednesday, November 26, 2014


Shane with baby Alexis at a 6am class. 
There's no excuse not to train!

(A) Hang Snatch + Snatch
Find a ME load in 15min

(B) 16-14-12-10: Box Jumps: 24/20
After every round of Box Jumps, perform
1/2 Gasser + 15 HR Pushups + 1/2 Gasser

Tuesday, November 25, 2014


(A1) Back Squat: 1x10@60% - 1x10@65% - 1x8@70% - 1x8@75%
(A2) DB Strict Press: 4 Sets of 6-8reps
NOTE: Perform a set of BS then after recovery, perform a set of Press.

(B) 17min AMRAP
30 x Front Squats: 60/43/34kg
40 x TTB
50 x KB Swings: 24/16/16kg
100 x Double Unders

(C) Optional Extra Work
*HSPU: EMOTM x 10min
These should be strict. Perform number you can be consistent with. If you can do more than 5 across the 10 minutes go to a defecit. If you struggle with performing singles, ensure you scale with a band or from a box DON'T SCALE RANGE OF MOTION

Monday, November 24, 2014

Nasty Girls

(A) Clean and Jerk: 3+1@60% - 3+1@70% - 2+1@75% - 2+1@80% -  1+1@85+% - 1+1@80%
Only Jerk on last rep = +1

(B) 3 Rounds
50 x Squats
7 x Muscle-ups
10 x Hang Power Cleans: 60/40kg

NOTE: Scaled option for M/U is C2B Pullups

This workout first appeared on the main site in 2006 – check out the video above to see it being performed by three of the "Original" ladies of CrossFit: Annie Sakamoto, Nicole Carroll and Eva T. How "Original" are they you ask?
Well you know those three workouts named ‘Annie’, ‘Nicole’ and ‘Eva’… yeah, them!! This video is the catalyst for getting me hooked on CrossFit, Enjoy.

Friday, November 21, 2014


3 Attempts – 15 Thrusters:43/30
Perform each set of 15 as fast as possible. Recover as needed between efforts.

(B) With a Continuous Running Clock
(Clock - 0:00)
3min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

At the 4min mark
Run 400m

At the 7minute mark
2min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

At the 10minute Mark
Run 250m

At the 12minute mark
1min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

Thursday, November 20, 2014


Jeremy in Fish Pose Variation with Blocks.

(A) Bench Press
Find 5RM

(B) 4 Rounds
21 Pullups
15 WallBalls
 9 Deadlifts: 80/60

Wednesday, November 19, 2014


Haylie playing around with the Turkish Get Up.

(A) Snatch Complex @75% of Snatch
Power Snatch + Hang Snatch + Snatch

(B) 2 Rounds
800m run
20 x Power Snatch: 40/30/25
20 x KB Swing: 32/24/20
20 x Double Unders

Tuesday, November 18, 2014


11 year old Christian deadlifting 29kg for 3 reps.

(A) Back Squat
1x8@65%-1x8@70%- 1x6@80%-1x6@85%
(B) OHS: 5RM in 3 Attempts

(C) For Time (15min Cap)
10-9-8-7-6-5-4-3-2-1 Jerks: 60/45/38 (No Racks)
2-4-6-8-10-12-14-16-18-20 TTB

Monday, November 17, 2014

MAX Monday

(A) Hang Clean into Thruster + Split Jerk
Find a Heavy Single for above Complex

(B) With a Running Clock
Rnd 1 (3min)
10 Power Cleans 60/40kg + MAX Push Ups in remaining time


Rnd 2 (3min)
10 Power Cleans + MAX Box Jumps 24/20


Rnd 3 (3min)
10 Power Cleans + MAX Box Jump Overs 24/20


Rnd 4
Run 800m

NOTE: Rounds 1-3 begins with 10 x Power Cleans then perform MAX reps of alternate movement in remaining time.

Friday, November 14, 2014


It's 6.00am and they're ready to take on any crime that comes their way.  
These 2 crime fighters aren't afraid of anyone in that little red car
and blue flashing light because it's all in the Mo!

(A) Helen @ 70-75%
3 Rounds
400m Run
21 x KB Swings: 24/16
12 x Pullups

NOTE: If this is your first run at Helen or it's been a while then go for gold, otherwise focus on quality of movement with smooth transitions. Stay in the 70-75% intensity range & do not stop. If you need a break then your pacing needs adjustment. Practice this team & focus accordingly.

(B) Find 3RM OHS Starting from floor
NOTE: Prep group have 7min from completing Helen to find 3RM

Thursday, November 13, 2014


Haylie in Camel Pose.  Yoga @ CrossFit Penrith.

(A1) Deadlift - Work up to 5 RM

(A2) Pull-up Ladder
Set1- 1 Strict Pull up + 1 Kipping
Set2- 2 Strict Pull up UB + 2 Kipping
Set3- 3 Strict Pull up UB + 3 Kipping
Set4- 4 Strict Pull ups UB + 4 Kipping
Perform a set from (A1) then (A2) & see how far you can go.
Work Ring rows if no strict pull-ups.

(B) For Time
2min MAX Rep Double Unders*
10-9-8-7-6-5-4-3-2-1 Box Jumps: 24/20
1-2-3-4-5-6-7-8-9-10 Wall Balls: 10/9ft - 9/6kg
2min MAX Rep Double Unders*

NOTE:* Prep group perform 5/3 Burpees anytime reps are broken on Double Unders.

Wednesday, November 12, 2014


Raz and the Girls... It's Yellow Shirt Tuesday!

(A) Over the course of 20min, work up to a ME Complex of
Hang Power Snatch + Power Snatch & a MAX Time L sit

(B) For time
9 Snatch (Any) 55/43/32kg
Run 400m
Recover 30 Seconds
6 Snatch
Run 400m
Recover 30 Seconds
3 Snatch
Run 400m

Tuesday, November 11, 2014

Aaron mobilising Shoulders before class 
and Shane to his left getting those Glutes 
ready for Squats today.

(A) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

(B) 3 Rounds (Speed Rounds)
20 Thrusters 40/30kg
15 Toes to Bar
Recover 30 Seconds Between Rounds

Monday, November 10, 2014


(A) Hang Clean + Clean & Jerk
Building in weight to a ME in 10min.
THEN @ 80% EMOTM x 4 Perform 2 reps. 1rep = 1xHC + 1x PC&J

(B) 10min AMRAP
(Anytime your unable to complete designated reps unbroken on HPC, you must run 1/2 Gasser.

3 Hang Power Clean 50/35kg
3 Bar Facing Burpee
6 Bar Facing Burpee

Saturday, November 8, 2014

Saturday Prep

Workout 1 - at 0:00 Mark
5 Bar Facing Burpees
10 Thrusters: 43/30
15 C2B

Workout 2 - at 5:00 Mark
5min to establish
5 RM Low Hang Snatch

Workout 3 - at 10:00 Mark For Time
20 x OHS: 50/35/30
50 x Double Unders
Suicide run (Short 2 Long)
50 x Double Unders
20 x OHS

NOTE: Low Hang is below knee, but off ground. Same bar on all 3 workouts.
2 hand touch on every turnaround suicide.

Friday, November 7, 2014


(A) Catch a missed Strength Session
Thruster 3RM

(B) For Time
Begin With
5 x Shuttle Run
(1 Shuttle = 5m+10m+15+20m)
12-9-6 Front Squats: 60/40
24-18-12 KB Swing: 24/16
400m Run

Thursday, November 6, 2014


(A) Bench Press
10-8-6-4-2 For MAX Load

In Between Sets
Handstand Walks - Freestanding Handstand - Wall Walks - Just get Upside down.

(B) 5 Rounds
5 Deadlift: 100/70/60
10 WallBall
100m Sprint
Recovery Walk Back

Wednesday, November 5, 2014


(A) Work up to a ME Power Clean & Jerk in 10min.
Then EMOTM x 10 @80%
2x PC&J
2 x MAX Broad Jump

(B) 12 minute AMRAP:
5 Hang Power Snatch 50/35/30
10 Toes-to-bar
15 Box Jumps 24/20

Tuesday, November 4, 2014


Back Squat: 1x10@60% - 1x8@65% 1x6@70% - 1x6@75% - 1x6@80%

(B) 4Rnds
10 Unbroken DB Thrusters: AHAP
10 Unbroken Pullups
20 Double Unders
Anytime NOT Unbroken Thrusters or Pullups = 5 Burpees

Monday, November 3, 2014

MAX Effort Monday

(A) Work up to a MAX load Single Power Snatch in 10min.
EMOTM x 10 @70%
2x Power Snatch
5x Push ups

(B) 12 MINUTE AMRAP with a 400m run @ 6min mark
MAX Rep or 10 x Hang Clean (Any) 60/43/35

NOTE: In this workout you will perform up to a MAXIMUM of 10 Hang Cleans, and then pick up the Kettlebell and perform as many swings as possible. Once you break your set of swings your round is over and you go back to the Cleans and repeat.
**At the 6min mark a 400m run will be performed.