Saturday 22 October 2016


For time in pairs:

Run 800 m

150 Push-ups

100 Chest-to-bar Pull-ups

75 Toes-to-bar

50 Hang Squat Clean 60 kg (45 kg)

25 Muscle-ups

Run 800 m

Post time to comments.



Don't call it a comeback . . . Congratulations to Michael J2 who has patiently and sensibly managed his return to training and is well on his way to recovering and surpassing his previous strength and conditioning . . .


No great thing is created suddenly.


Friday 21 October 2016

In pairs, as many rounds as possible in 20 minutes of:

20 Toes to Bar

40 Dumbbell Push Press 20 kg (15 kg)

60 Double Unders

Run 200 m with Medicine Ball 10 kg (7 kg)

Only one person working at a time but both run.

Post rounds to comments.



Congratulations to Andrew W and Tiffany on the arrival of Philippa Patricia . . .

In the middle of difficulty lies opportunity.

Albert Einstein

Thursday 20 October 2016


Overhead Squat

3 - 3 - 3 - 3 - 3


Three rounds for time of:

75 Double Unders

15 Overhead Squats 60 kg (40 kg)

Post load and time to comments.



As if being blessed with good looks, great hair, a successful business and Dee wasn't enough, Dan R demonstrated his athletic credentials by winning the RXD Men's Division of the CrossFit Resolve Throwdown . . .  Dan's athletic success is a consequence of his consistency and application day-in and day-out and, fortunately, he has dedicated athletes such as Sam T and Matt C to keep him focused and motivated . . .


Nothing is to be rated higher than the value of the day.

Johann Wolfgang von Goethe


Wednesday 19 October 2016


As many rounds as possible in 12 minutes of:

60 Calorie Row

50 Kettlebell Swings 24kg (16kg)

40 Knees to Elbow

30 Thrusters 42.5kg (30kg)

20 Bar Facing Burpees

Post time to comments.



The only thing which could have improved on the result in the Women's RXD Division of the CrossFit Resolve Throwdown (with Greer M and Rhi W tying for first and and Erin W in third) would have been if the whole division could have finished on the podium. The competitiveness of this division is testament to the dedication, consistency and application of each of the athletes who are all incredibly deserving of the results they have achieved and as a group continue to push each other towards continually improved performances . . .


That which we persist in doing becomes easier to do; not that the nature of the thing itself is changed, but that our power to do is increased.

Ralph Waldo Emerson

Tuesday 18 October 2016


Ten rounds for time of:

15 Wall Balls 10 kg (7 kg)

10 Power Cleans 40 kg (30 kg)

5 Box Jumps 30" (24")

Post time to comments.


Dani M

Quiet confidence . . .

📷 Hold Strong


None of us will ever accomplish anything excellent or commanding except when he listens to this whisper which is heard by him alone.

Ralph Waldo Emerson

Monday 17 October 2016


20 minutes to find 3 RM Deadlift


As many rounds as possible in 20 minutes of:

1 Deadlift

10 Toes to Bar

15 Bar-Facing Burpees

Post load and rounds to comments.



"For the strength of the pack is the wolf, and the strength of the wolf is the pack" . . .

📷 Hold Strong


Happiness and freedom begin with a clear understanding of one principle: Some things are within your control, and some things are not.  It is only after you have faced up to this fundamental rule and learned to distinguish between what you can and can't control that inner tranquillity and outer effectiveness become possible.


Saturday 15 October 2016



Seven rounds for time of:

Run 400 m

21 Walking Lunges

15 Pull-ups

9 Burpees

If you have a 20-lb. weight vest or body armour, wear it.

Post time to comments.

Compare to Saturday 22 August 2015



Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.


It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.

Theodore Roosevelt

Friday 14 October 2016


"The Bear Complex"

5 rounds, 7 sets of the following sequence:


Hang Power Clean

Front Squat

Push Press

No resting on the ground (even to re-grip) during rounds.  Touch and go reps only.  Rest between rounds as needed.  Work towards max load.

Post loads to comments.

Compare to Friday 3 July 2015


Adam F

2 years, 11 months and 26 days after his first group session at CrossFit Resolve, Adam F will be training with us for the last time on Saturday before he relocates to Singapore to pursue career opportunities . . .  We wish him all the best . . .


All growth depends on activity.  There is no development physically or intellectually without effort, and effort means work.

Calvin Coolidge

Thursday 13 October 2016


For time:

100 Double Unders

25 Toes to Bar

25 Deadlifts 100 kg (70 kg)

25 Chest-to-bar Pull-ups

50 Box Jump Overs 24" (20")

Post time to comments.


Photo 12-10-16, 6 05 41 pm

Josh is strong to the finish, cause he eats his spinach . . .


The characteristic of genuine heroism is its persistency. All men have wandering impulses, fits and starts of generosity. But when you have resolved to be great, abide by yourself, and do not try to reconcile yourself with the world. The heroic cannot be common, nor the common heroic.

Ralph Waldo Emerson

Wednesday 12 October 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.


Photo 11-10-16, 7 19 23 pm

Sam T making the most of 90 seconds rest at the CrossFit Resolve Throwdown . . .


Victory belongs to the most persevering.

Napolean Bonaparte