Tuesday 21 August 2018

4 Rounds for time -
Run 250m
16 DB Step ups 20"

39193548_2270299579653194_7552438847414468608_nThanks for the awesome turn out last Wednesday for the Ekka Day workout

Have patience in all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them - every day begin the task anew.
Saint Frances de Sales


Monday 20 August 2018

40 Wallballs 10kg/7kg
20 Pullups
20 Deadlifts 100kg/70kg
30 Wallballs 10kg/7kg
15 Pullups
15 Deadlifts 100kg/70kg
20 Wallballs 10kg/70kg
10 Pullups
10 Deadlifts 100kg/70kg

CF Linchpin

1zzq7o#everyonelovesawallball

You get the best out of others when you get the best out of yourself.
Harvey S. Firestone


Saturday 18 August 2018

Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 reps:
Weight 1 – 40kg/30kg
Weight 2 – 50kg/35kg
Weight 3 – 60kg/40kg
Weight 4 – 70kg/45kg
Weight 5 – 80kg/50kg

CF New England

 

How good would Lydia be as a teammate today 

So what do we do? Anything. Something. So long as we don't just sit there. If we screw it up, start over. Try something else. If we wait until we've satisfied all the uncertainties, it may be too late.
Lee Iacocca

 


Friday 17 August 2018

10 rounds

1 Rope Climb
10 GHD Sit-ups
15 Medball Clean 10kg/9kg

IMAG1020That time when CF Resolve went to the Great Wall of China …

We have a few people away over the next few weeks and I thought we could post

a travel selfie of where you are #holidays

 If you wait for inspiration you'll be standing on the corner after the parade is a mile down the street.
Ben Nicholas

 

 


Thursday 16 August 2018

Teams of 3

20min AMRAP
7 Kettlebell Swings 24kg/16kg
10/7 Calorie Bike / Calorie Row
7 Burpees

Teammates complete full rounds, then switch.

Compare 08 Dec 2017

JasonHAHA#TBT One of my all time favourite photos Hard'n up Challenge 

As you go along your road in life, you will, if you aim high enough, also meet resistance . . . but not matter how tough the opposition may seem, have courage still - and persevere.
Madeleine Albright


Wednesday 15 August 2018

A reminder that there will be only the one scheduled class today for the Ekka day Holiday. The class will start at 0700 and it will be 3 small workouts in pairs that will finish by 0830. Would love to see as many of you as we can, If you don't have a partner please feel free to put your name up on the whiteboard at the gym and we will match you up with someone.

EKKA-2017

He has developed the inner strength, the hunger, a little meanness, which you have to have in order to be great.
Paul Silas


Tuesday 14 August 2018

Front Squat
3-3-3-3-3-3-3

Baby-squatAll seems pretty straight forward really

Never forget that life can only be nobly inspired and rightly lived if you take it bravely and gallantly, as a splendid adventure in which you are setting out into an unknown country, to meet many a joy, to find many a comrade, to win and lose many a battle.
Mary W. Stewart


Monday 13 August 2018

Teams of 2

2 rounds for time:

30 Hang Power Clean to Overhead 52.5kg/35kg
30 Wallballs 10kg/7kg
30 KB Swing 24kg/16kg
30 Burpees
30 Squat Cleans 52.5kg/35kg
300m Run

38882899_895171554024706_6143975017852960768_nKicking off team week with a spicy one …

A few team wod's this week, take the opportunity to workout with someone new

Having conceived of his purpose, a man should mentally mark out a straight pathway to his achievement, looking neither to the right or to the left, but straight.
James Allen


Saturday 11 August 2018

Choose your weapon

Max Cals in 30min

*Every 3min complete
15 Pushups
10 Boxjumps 24"/20"

CrossFit Aberdeen

23283400_10154795724386097_1324918618_nGet your crew together, today is going to get spicy 

[L]ife always asks for excellence . . . It asks us to give our best, to be attentive, to awake to the everyday miracle that is every day . . .
Adam Frank


Friday 10 August 2018

Bench Press
5-5-5-5-5

Max Strict pull ups after each set, rest and recover as required

Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

P8193439Saturday crew warming up 

The past is over . . . forget it. The future holds hope . . . reach for it.
Charles R. Swindoll