Thursday 8 December 2016


As many rounds as possible in 12 minutes of:

3 Snatch 60 kg (45 kg)

6 Clean and Jerk 60 kg (45 kg)

9 Chest to Bar Pull-ups

54 Double Unders

Post rounds to comments.

Compare to Wednesday 11 November 2015


Scott A

Repost Scott A - The last three months I took on a 'Nutrition challenge' at our gym, over the course of three months I lost approximately 4kgs and went from 18% body fat to 17% body fat. Initially I wasn't very happy but it's important to look back at the old me and see where I've come from and just remind myself it's still heading in the right direction. There's no miracle pill or surgery that would've changed my mind that good eating and consistent exercise is the best way to heal the body and mind. The picture of me on the left is me at approximately. 135kgs in 2012, i arrived in Oz around 125kgs and I now sit at 92kgs.

I'm about to start my 1,3 and 5 yr goals and I'm sure that as 2016 closes you're maybe planning your new year resolution on getting healthier in 2017.

I joined Crossfit Resolve back in February and it's without doubt changed my life. The steadfast coaching and fantastic community has been incredible. I urge you to find your healthy passion in 2017 (be it Dancing, boxing or walking) and wish you all the best.....

@crossfitresolve #crossfitresolve #crossfit#community #onestepatatime


Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.

Mahatma Gandhi

Wednesday 7 December 2016


Happy Birthday Elizabeth B!

Ten rounds of:

30 seconds of Burpees

Rest 30 seconds

30 seconds of Dumbbell Thrusters 20 kg

Rest 30 seconds

Post repetitions to comments.

Compare to Wednesday 23 March 2016


Photo 6-12-16, 4 57 09 pm

Strategic math WOD . . .

We choose to go . . . not because [it is] easy, but because [it is] hard, because that goal will serve to measure and organise our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win.

John Fitzgerald Kennedy

Tuesday 6 December 2016


Five rounds for time of:

2 Rope Climbs

10 Toes to Bar

15 Box Jumps 24"

200 m Run

Post time to comments.



"El Diablo" motivation . . .

The nature of CrossFit attracts people that are hardworking, dedicated, (and) have a lot of personal responsibility in all aspects of their lives.

Josh Everett

Monday 5 December 2016



For time:

12,000 kg/10,000 kg/7,500 kg

Deadlift/Front Squat/Back Squat/Clean/Snatch/Shoulder to Overhead

Post time to comments.


Photo 4-12-16, 7 39 23 pm

Congratulations Patrick R and Meghann A on their recent engagement . . .


Nothing is particularly hard if you divide it into small jobs.

Henry Ford

Saturday 3 December 2016


Happy Birthday Gary F and David S!

"El Diablo"

6 rounds for time of:

600 m Run

6 Squat Clean 40 kg (30 kg)

6 Deadlift 40 kg (30 kg)

6 Burpees

6 Thruster 40 kg (30 kg)

6 Push-Press 40 kg (30 kg)

6 Air Squat

Post time to comments.


Photo 2-12-16, 5 48 53 pm

Renewed application and consistency . . . Enviable progress . . .


Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.

Greg Glassman

Friday 2 December 2016


Happy Birthday Andrew CR!

20 minutes to work Snatch skills


In pairs, as many rounds as possible in 8 minutes:

30 Wall Balls 10 kg (7 kg)

10 Snatch 60 kg (40 kg)

Post rounds to comments.


Garage Training

Repost Garage Training - The morning ritual continues... training plus coffee. Where we would be without it?? :) CrossFit Resolve and MT Cup Espresso. Good times!!


Only those who will risk going to far can possibly find out how far one can go.

T. S. Eliot

Thursday 1 December 2016


For time:

60 Calorie Row

50 Toes to Bar

40 Kettlebell Swings 24 kg (16 kg)

30 Ring Dips

20 Burpee Box Jumps 24" (20")

10 Power Cleans 85 kg (60 kg)

Post time to comments.


Photo 30-11-16, 7 30 54 pm


If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.

Marcus Aurelius

Wednesday 30 November 2016


Back Squat

5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1


"Midline Madness V2.0"

For quality, using tabata clock with 2 minutes per station:

Candle Stick Pulses

Hollow Rock

Evil Knees

Back Taps

Post loads to comments.


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Set . . .


If a man does his best, what else is there?

General George S Patton



Tuesday 29 November 2016


Clean & Jerk

3 - 3 - 2 - 2 - 1 - 1


As many rounds as possible in 12 minutes of:

3 Dumbbell Thrusters 20 kg (15 kg)

3 Muscle-ups

Adding 3 repetitions each round.

Post load and rounds to comments.


Photo 28-11-16, 8 45 05 pm

Push-ups . . .


Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.

Helen Keller

Monday 28 November 2016


As many rounds as possible in 6 minutes of:

3 Plate Ground to Overhead 20 kg (15 kg)

3 Deficit Push-ups (10 kg plate)

Adding three repetitions to each movement each round.


20 minutes to find 5 RM Strict Press

Post rounds and load to comments.


A fantastic morning at the CrossFit Resolve Christmas Party at Point Lookout on North Stradbroke Island in idyllic conditions . . . 


Every man's life lies within the present; for the past is spent and done with, and the future is uncertain.

Marcus Aurelius