Friday, May 29, 2015


Ben with 270kg loaded up on the sled last night.

A) Back Squat
3-2-1 Tempo
Set 1-3x68%
Set 2-3x70%
Set 3-3x70%
Set 4-3x73%
Set 5-3x73%

B) 16min AMRAP
7 Wall Balls 9/6kg
Max Rep Pullups
5-10-15 Shuttle
-30 Second Recovery from time you re-enter the Gym-

Thursday, May 28, 2015



A) Deadlift

B) Every 2.30mins
3 Hang Clean 60/40kg
25 Double Unders
250m Run
2 Clean 60/40kg

Wednesday, May 27, 2015


Epsom Salts, great for tired aching muscles.

(A1) Bench Press
*Set 1 – 10 reps
*Set 2 – 5 reps
*Set 3 – 3 reps
*Set 4 – 10 reps
*Set 5 – 5 reps
*Set 6 – 3 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second.
(A2) Strict Pullups
10reps or MAX Reps if unable to perform 10 unbroken

(B) For Time
Run *400m
10 x Snatch: 52/36/26
5 x Ring Dips
Run *800m
5 x Ring Dips
10 x Snatch
Run *400m

NOTE: There is a strict 90sec/400m & a 3min/800m cap to perform the runs.

Tuesday, May 26, 2015


Love this pic, it brings back some great memories.  My kids have been a big part of my CrossFit journey since I began over 6 years ago.  They came to classes, they came to local comps, they've been there since day 1, never complaining.  Not coming from any kind of athletic background myself, I wanted different for them, I wanted them to be active from a young age, I believe it's an important part of growing up. Monkey see, Monkey do. Have a great day, Veronica!

A) Back Squat
Warm Up
1x8@40%,1x 6@50%, 1x4@60%, 1x3@70% 1x2@80%, 1x1@90%

Working Sets
EMOTM x10 @ 93%

B) 3 Rounds for Time
21 KB Swings 24/16kg
15 Box Jumps 24/20"

Monday, May 25, 2015


After Class Selfies :-)
A big shout out to Johnny - for those lips, 
and Stacey for being the only female in the class, 
she totally rocked it!

A) Clean Complex
Hang Clean + Clean
Build to a Heavy Complex

B) 5min AMRAP
3-6-9-12-15 etc
Power Clean 45/35/30kg

-2min Recovery-

3-6-9-12-15 etc

Friday, May 22, 2015



A) Back Squat "Speed"

-Perform 4 Rebound Jumps after each set of Squats-

B) "The Chief" - 3min AMRAP x 5 Rnds
3 x Power Cleans: 61/43/35
6 x Pushups
9 x Squats
Recover 1min between rounds.

Thursday, May 21, 2015


Kieran attempting a 40" Box Jump, 
tune in for tomorrows pic to see if he made it ;-)

6 Sumo Deadlift
10 Ring/Bar Row
10 L-Seated DB Press

B) Every 4min x 5
Run 400m
4 Bar Burpee
4 KB Swing

Wednesday, May 20, 2015


Face Off!

A1) Bench Press

A2) Ring Dips

B) 12min AMRAP
5 Hang Power Snatch 40/30/25kg
10 Wall Balls 9/6kg
5 Push Press 40/30/25kg
10 Med Ball Sit Ups 9/6kg

Tuesday, May 19, 2015


Oops! Sorry for the late post :-)

A) Back Squat
Warm Up
1x8@40%,1x 6@50%, 1x4@60%, 1x3@70%

Working Sets
1x6@73% - 1x1@93%
1x6@75% - 1x1@95%
1x6@78% - 1x1@98%

B) For Time
15 Clean & Jerk 50/35/30kg
- Recover 90 Seconds-
12 Clean & Jerk
- Recover 60 Seconds-
9 Clean & Jerk 
- Recover 30 Seconds
Max Rep Push Ups
200m Sprint

Monday, May 18, 2015


A) Clean Complex
Build to a Heavy Complex
Power Clean + Squat Clean + Push Jerk + Split Jerk

B) For Time
10 C2B Pull-Ups
20 Deadlift 80/55/45kg
30 Box Jumps 24/20"
40 RKB - Heavy
50 Double Unders
40 RKB
30 Box Jumps
20 Deadlift
10 C2B Pull-Ups

Friday, May 15, 2015


A great follow on from yesterday's video.
Head Coach always talks about 'being patient',
what does this mean?
Be present and feel the lift.

A) Back Squat
Warm Up
1x8@20kg, 1x6@30%, 1x4@40%

Tempo Work (3 Seconds Down, 2 Second Hold, 1 Second Up)
1x3 @ 68%
3x3 @ 70%
1x3 @ 73%

B) For Time
15 Thrusters 43/30kg
15 Pullups
- Recover 2 Minutes -
12 Thrusters
12 Pullups
- Recover 2 Minutes -
9 Thrusters
9 Pullups

Thursday, May 14, 2015


Full Hip Extention.

A1) Deadlift - Build in Load

A2) Seated Strict Press
5 Reps

B) 10-1 TTB
1-10 DB Snatch

Wednesday, May 13, 2015


A1) Bench Press
5 Reps @ 60%
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%

A2) Max Reps Ring Dips between Sets of Bench Press

B) 15min AMRAP
10 HR Burpee
15 Snatch 52/36/26kg
10 HR Push Up
Run 400m
15 HR Burpee
20 Snatch 
15 HR Push Up
20 HR Burpee
25 Snatch 
20 HR Push Up

Tuesday, May 12, 2015



(A) Back Squat
Warm Up
1x8@40% - 1x6@60% - 1x4@70% - 1x2@80%
Working Sets

(B) 3 Rounds
12 x Pullups
21 x KB Swings: 24/16/16
35 x Double Under

Optional Finisher
TGU Work

Monday, May 11, 2015


(A) Clean + Jerk
Work up to a 3RM TnG Clean + Jerk (3+1)
Eg: Perform 3 x Cleans then a Jerk on last rep.

(B) For Time
Run 1/2 Gasser
12 x Power Clean: 70/45/32kg
12 x Box Jump Overs: 24/20/16
Run 200m
9 x Power Clean
9 x Box Jump Overs
Run 400m
6 x Power Clean
6 x Box Jump Overs
Run 600m

Sunday, May 10, 2015


Today, CrossFit Penrith was one of over 120 CrossFit Gyms across Australia helping to raise funds for the Nepal Earthquake Appeal where most of the donations will go to World Vision, who have created a strategic plan to aid, support and rebuild Nepal.
After the WOD,  such cool cats!

Our members chose either the 'Summit' Workout, or the Scaled version 'Base'.

Before the WOD

Afterwards the BBQ was fired up, some games of egg throwing went on to amuse ourselves and then the food came out, lots of steak, bacon and eggs.  We couldn't help ourselves with a few games of Dodgeball, boys vs girls....yeah yeah the boys won 5-3.

I'll have a final amount of funds raised by tomorrow night.

I'd like to say a really big thanks to Aliysa and Rachael for helping organise the event, again thanks to Rachael for donating all of the prizes for our raffle, to Marin for donating the steaks, bacon and eggs and Boots for swinging by after his 21km run with the coffees.

We aren't CrossFit Penrith without you guys, our fantastic members, so thank you!

Glenn and Veronica!

Friday, May 8, 2015


Tomorrow, CrossFit Penrith will be one of over 120 CrossFit Gyms 
across Australia helping to raise funds for this very worthy cause.  
We have a donation tin on the front desk if anyone would like to donate.

A) Back Squat "Speed"

-Perform 4 Rebound Jumps after each set of Squats-

B) Every 2 1/2 Minutes x 4
3 Snatch Deadlift
6 Snatch
25 Double Unders
3 Snatch

Thursday, May 7, 2015


Yesterdays Board.  
Lots to write about!

A) Snatch 3 Rounds
Min 1 - 1 Snatch @ 75%
Min 2 - 1 Snatch @ 80%
Min 3 - 1 Snatch @ 83%
Min 4 - 1 Snatch @ 85%
Min 5 - 1 Snatch @ 87%

B) Continual Clock
Start at 0.00
5min AMRAP
5 Sumo Deadlift 1 1/2 BW
10 Toes Through Rings
-Recover 2 Minutes-

7.00 - 12.00
Run 800m
Then in remaining time, perform perfect Hover.
Any time you break your Hover, perform 3 Burpees
-Recover 1 Minute-

Run 450m
20 Bar Hop Burpees

Wednesday, May 6, 2015


New Member Brett receiving 1:1 Fundamental 
Coaching from Head Coach Glenn

A1) Bench Press

A2) Ring Dips Max Reps
Perform after every et of Bench

B) 5 Rounds - Max Reps
Push Press - Max Reps
Double Unders - Max Reps
Sprint 40m
Horizontal Row - Max Reps
Sprint 40m
- Recover 1 Minute after each Round-

Tuesday, May 5, 2015


Head Coach going over the standards of the workout.

A) Back Squat
This is the first day of our new squat cycle.
Squat Strong.

Warm Up
8@40%, 6@50%, 4@60%, 3@70%

Working Sets
1x6@70% - 1x1@90%
1x6@73% - 1x1@93%
1x6@75% - 1x1@95%

B) 3 Rounds
21 KB Swings 24/16kg
15 Box Jumps 24/20"
200m Run

Monday, May 4, 2015


Thanks to Jude and Joe Bennett. 
Yesterday Jen and myself went to 
Aqua Dining at Milsons Point to listen to 
Sarah Wilson of 'I Quit Sugar' talk about 
sugar and in particular the dangers of Fructose.
hahaha, how short am I...and Jude and Jen!

A) 15 Minutes to find a Heavy Complex
1 Power Clean + 1 Thruster + 1 STO

B) 10min AMRAP
2 Clean & Jerk 61/43/35kg
1 Round of Cindy
4 Clean & Jerk
1 Round of Cindy
6 Clean & Jerk 
1 Round of Cindy
8 Clean & Jerk  
1 Round of Cindy

5 Pullups
10 Pushups
15 Squats

Friday, May 1, 2015


It just got real.  
Off with the jumper for 15 Year old Mia :-)

A) Deadlift

B) For Time
Hang Power Snatch 40/30kg
25 Double Unders after each set of Snatch
Run 800m