Friday, January 30, 2015


Remember, no matter how bad your day is going, 
at least you're not stuck in a fence being laughed at by a cow :-)
Have a great weekend!

(A) Power Clean into Push Jerk + Split Jerk
15min Practice

(B) 30 x KB Snatch (15/arm)
15 x Burpees
Run 250m

20 x KB Snatch (10/arm)
10 x Burpees
Run 300m

10 x KB Snatch (5/arm)
5 x Burpees
Run 400m

NOTE: Choose own weight on KB Snatch

Thursday, January 29, 2015


(A1) DB/KB Bench Press
Accumulate 75 reps in as few sets as possible.

(A2) Any Handstand skill modality (After every Bench set)

(B) 8min AMRAP
5 x Deadlifts: BW
10 x Push-ups
15 x KB Swing: 24/16

Wednesday, January 28, 2015


Eileen, 62 Years Old.  
Dumbbell Bench 16kg (each arm) for 10 reps.

A) Snatch
2 Reps @ 85%

B) 5 Rounds (20 Minute Cap)
30 Double Unders
20 Wall Balls 10/9ft - 9/6kg
10 C2B Pull Ups

Recover 60 Seconds after each round.


Happy Birthday Christian, 12 today!

A) Back Squat: 6x65%, 4x75%, 2x85%, 2x90%, 4-6x 85%

B) 5min AMRAP
3 Hang Squat Clean 50/38kg
6 Thrusters
9 S2O
12 Box Jump 24/20

Rest 2min

Run 400m

Rest until clock hit 10 min and then repeat all again.

Friday, January 23, 2015


Monday 26 January, we will be closed.  
Happy Australia Day!

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

(B) For Time
Run 800m (4min Cap)
30 x Snatch: 52/36/28
Run 800m (4min Cap)

Thursday, January 22, 2015


Throwback Thursday - Coach V at Regionals 2011

A) Clean into a Thruster x 3 Reps
Build to a Heavy 3

B) 12 Minute AMRAP

75 Double Unders (2 min max)
Power Clean 70/50/40
Strict Pull-Ups

Wednesday, January 21, 2015


Getting Ready to Run

A) Snatch Complex
Hang Snatch + Snatch
Build in load over 10 Sets

B) 4 Rounds
15 Kettlebell Swings (Russian) 32/24/20
1/2 Gasser
10 TTB
200m Run

Tuesday, January 20, 2015


Will the real Kramer please step forward?

(A1) DB/KB Bench Press
Accumulate 50 reps in as few sets as possible.

(A2) Any Handstand skill modality (After every Bench set)

(B) 24-12-6-3 (12min cap)
HR Push-ups
Back Squat: 61/43/35
Box Jump: 24/20
NOTE: No racks for BS & no dumping from the rear.

Monday, January 19, 2015


Nick and Ernie

(A) Shoulder to Overhead
Find a Heavy single
(No racks)

(B) 14min AMRAP
Run 600m
In Remaining Time Go Straight into
Shoulder to Overhead: 61/43/38
C2B Pullups
Hang Power Clean

NOTE: (use no more than 65% of your max established above)

Friday, January 16, 2015


Kettlebell Swings anyone?

(A) Snatch
Work up to a 3RM TnG Snatch

General Warm Up
2 Rounds
2x Shuttle Run
3x BroadJump
5x OHS wall

(B) For Time
Run 1/2 Gasser
12 x Power Snatch:70/45/32kg
12 x Box Jump Overs: 24/20/16
Run 200m
9 x Power Snatch
9 x Box Jump Overs
Run 400m
6 x Power Snatch
6 x Box Jump Overs

Thursday, January 15, 2015

Thursday Bench

9 Year Old Lara Benching 14kg for 5 Reps with a spot from HC.

(A1) DB/KB Bench Press: 5 sets x 10-12reps.  Aim for heavier than last week.

(A2) Handstand Skills Eg (Handstand Walks, Freestanding) Try something different and fun.

B) 5 Rounds
9 Pullups
6 Hang Power Cleans 65/47/40kg
3 Push Jerk

C) Competition Athletes Option: 
Immediately after recording your WOD time, perform 100 Double Unders.

Wednesday, January 14, 2015


Jehty watching Tuesdays 6am Class.

A) Power Clean & Jerk 17 Minutes
Go for Gold

B) 15 Minute Running Clock

Run 800m 90% (1-4 Min), then

3 Rounds (4-10 Min)
5 Pull Ups
10 Push Ups
15 KB Swing 24/20/16kg (Russian)
All at a moderate pace

Run 1000m (10-15 Min)


Shane stretching with 6 month old daughter 
Alexis after the 6am class on Monday.

A) Back Squat
Bar is to remain on your back for the Recovery

3 Rounds 45/30kg

30 Seconds Max Reps
30 Seconds Recovery
30 Seconds Max Reps

2 Minutes Recovery between rounds

B) 7 Minute OTM Ladder
Wall Balls 9/6kg
DeadLift 100/70/60kg

Max Reps Wall Balls and on the minute every minute perform 5 DeadLifts, then return to your Wall Balls

Monday, January 12, 2015

Endurance Phase

(A) High Hang Power Clean + Front Squat
Keep this light.

(B) 20min AMRAP
10 x Thrusters: 43/30
15 x TTB
30 x Double Unders

**Run 400m at 5min - 10min - 15min

Friday, January 9, 2015


Todays 6.00am Group, 
all done and dusted and still smiling :-)

(A) Thruster: 3-3-3-3

(B) 15-12-9
Power Clean: 61/43/35
Lateral bar Burpee

30 x Wallballs:

Thursday, January 8, 2015


You're mine!

(A1) DB/KB Bench Press: 5 sets x 10-12reps

(A2) Handstand Skills Eg (Handstand Walks, Freestanding) Try something different & fun

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

Wednesday, January 7, 2015


Mat and Shona's little one Alby rolling out. 
Gotta start them young!

(A) Hang Power Snatch + Snatch (1+1)
Build in load to a Medium - Heavy single

(B) 4 Rounds
5 x Snatch: 43/35/28
10 x Box Jumps: 24/20
200m run

Tuesday, January 6, 2015

Congratulations to Heather

Stand up and applaud Clapping hands signClapping hands signClapping hands sign because CrossFit Penrith's Quiet Achiever Award for 2014 goes to the fabulous Heather Simpson. 

Last year (which is the recently departed 2014) Heather spent her Christmas in Nepal conquering her latest achievement, trekking to Everest Base Camp at an altitude of 5,364 metres. This is no easy feat, so well done Heather, we look forward to seeing you soon!


Thanks Dr John for the Skull Kettlebell.

A) Back Squat: 1x3@75% - 1x2@85% - 1x2@90% - 1x1@95%
3x10 @ 80% (Same load as last week)

(B) AMRAP 15mins
30 x Double Unders
10 x TTB
5 x Squat Clean: 50/43/35kg

Monday, January 5, 2015


6am Group doing Hollow Holds and Superman Holds.  
Can you spot Superman?

A) 1 Hang Power Clean + 1 Clean
Find a Heavy Single for the above complex

B) AMRAP 10 Minutes - Climb the Ladder

3 Deadlift - 80/50/40kg
3 Pull-Ups
6 Deadlift
6 Pull-Ups
9 Deadlift
9 Pull-Ups
And so on until 10 Minutes is up

THEN 1 minute recovery
Run 400m