Wednesday 27 July 2016


20 minutes to find 1 RM Squat Clean


Every 4 minutes for as long as possible:

5 Squat Cleans

Run 200 m

Post load and rounds to comments.


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Monday night units . . .


There's no substitution for putting in the time and putting in the work - that's it, that's the bottom line.

Jason Khalipa

Tuesday 26 July 2016


Three rounds for time of:

Run 400 m

21 Hang Power Snatch 35 kg

12 Chest-to-Bar Pull-ups

Post time to comments.


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You've got to lift . . .


It is a rough road that leads to the heights of greatness.

Lucius Annaeus Seneca

Monday 25 July 2016


Happy Birthday Rhiannon W!

For time:

27 Pull-ups

27 Thrusters 52.5 kg (35 kg)

27 Burpees

27 Box Jump 24"

27 Push Press 52.5 kg (35 kg)

27 Cal Row

27 Wall Balls 10 kg (7 kg)

Post time to comments.


Take the first step . . .

There's a space between where you are now and where you want, ought to be, are capable of being. A gap between your reality and possibility . . .

The magic of forward movement is seeing the space as leap-sized, as something that persistent, consistent effort can get you through.

Seth Godin

Saturday 23 July 2016


Happy Birthday for Sunday Dan W!

As many rounds as possible in 20 minutes of:

Run 400 m

25 Kettlebell Swings 24 kg

25 GHD Sit-ups

Post rounds to comments.


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Serious training . . .


Your body will argue that there is no justifiable reason to continue.  Your only recourse is to call on your spirit which fortunately, functions independently of logic.

Tim Noakes

Friday 22 July 2016


Happy Birthday Renee D!

As many rounds as possible in 13 minutes of:

3 Ground to Overhead 85 kg (65 kg)

5 Strict Handstand Push-ups

7 Chest-to-bar Pull-ups

9 Lateral Jumps

Post rounds to comments.



Intelligent work . . .


The idea that the harder you work, the better you're going to be is just garbage.  The greatest improvement is made by the man or woman who works most intelligently.

Bill Bowerman

Thursday 21 July 2016


Happy Birthday Trevor M!

"Hey . . . Sexy Lady (HBD Renee D)"

In pairs, two rounds for time of:

31 Hang Power Clean to Overhead 52.5 kg (35 kg)

31 Box Jump Overs 24" (20")

31 Kettlebell Swings 24 kg (16 kg)

31 Burpees

31 Squat Cleans 52.5 kg (35 kg)

31 Cal Row

Post time to comments.


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CrossFit Resolve . . .


Success is the sum of small efforts - repeated day in and day out.

Robert Collier

Wednesday 20 July 2016


20 minutes to find 5 RM Deadlift

During that time also complete 3 attempts at max effort pull-ups.


For time:

100 Double Unders

30 Plate Ground to Overhead 20 kg (15 kg)

Rest 2 minutes

100 Double Unders

20 Dumbbell Weighted Burpees

Rest 2 minutes

100 Double Unders

30 Wall Balls 10 kg (7 kg)

Post load, repetitions and time to comments.



Congratulations to Hugh S and Nat J on their engagement . . . 

Paging Tom T and Dan R . . . #boyz2men


Some of the lessons to be learned about ourselves can be best learned as we push towards the edges of our abilities.

John Bingham



Tuesday 19 July 2016

Five rounds for time of:

10 Handstand Push-ups

Row 500 m

5 Muscle-ups

Rest 3 minutes between rounds.

Post time to comments.


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Travel WOD inspiration . . . London Underground edition . . .


If you want to know your past, look into your present condition.  If you want to know your future, look into your present actions.

Buddhist proverb

Monday 18 July 2016



Three rounds of:
Power snatch 34 kg
Box jump, 24" box
Thruster 34 kg
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post score to comments.

Compare to Monday 15 February 2016



Following a successful international tour amazing Europeans (and the British) with her handstand skills, Bel S returns to mobility sessions on Monday night . . . Come along at 6:30 pm for an hour of guided stretching and mobility . . . All CrossFit Resolve's specialty sessions (Gymnastics, Mobility, Olympic Lifting and Strength) are available to our members at no extra cost . . .


The plain fact remains that men and women the world over possess amounts of resources that only exceptional individuals push to their extreme use.  Compared to what we ought to be, we are only half awake.

William James

Saturday 16 July 2016


Happy Birthday Eliza S!! (for tomorrow)

"Hotshots 19"

Six rounds for time of:
30 Squats
19 Power clean 60kg
7 Strict Pull-ups
Run 400 meters

Post time to comments.


Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

"Our fears don't stop death, They stop life."
- Rickson Gracie