Tuesday 25 September 2018

Happy Birthday Tom T

For time:
100 Overhead Squats 35/25kg

*The workout starts with a 1 min Burpee buy in. Each Burpee completed takes 1 rep off the Overhead Squats.
*Run 400m each time you lower the bar from the overhead position.
*Feel free to scale up if you’re a gun at OH Squats.

42308496_884004498468690_499886682326171648_nHappy Birthday Tom … NB Tom did not request this workout #tomisnot100

There are no great people in this world, only great challenges which ordinary people rise to meet.
William Frederick Halsey, Jr.

Monday 24 September 2018

For Time:
50/35 Calorie Row
Run 600m
30 Power Snatches 52.5kg/35kg
Run 600m
25 Strict Pullups

41384299_288341258430815_8663989947125989376_nSomething for everyone today

The iron ore feels itself needlessly tortured as it goes through the furnace. The tempered blade looks back and knows better.
Japanese proverb

Saturday 22 September 2018

Amy B Leaving Wod

In Teams - AMRAP 30min (3 or 4)

Max Row Meters + Rounds (sub out every 300m)

75 Pushups
75 Power Clean and Jerk 50kg/35kg
75 Situps
75 Power Snatchs 50kg/35kg
75 Double Unders

41943677_944186129099659_6396804529794318336_nWishing Amy all the best as she leaves us for Melbourne #resolveholidays … Vanuatu

Don't listen to those who weep and complain, for their disease is contagious.
Og Mandino

Friday 21 September 2018

Happy day before your Birthday Scott A

In pairs - 28min AMRAP

22 Pullups
09 Deadlifts 120kg/100kg
19 Toes to Bar
75 *Burpee box jumps 24"/20"

In round 2 75 Wallballs 10kg/7kg
In round 3 75 Pushups
In round 4 75 Ground to overhead 60kg/40kg

26195947_10154898997842587_9084273364381884936_nHappy early birthday to this guy #twomuscleup

Worry never robs tomorrow of its sorrow, it only saps today of its joy.
Leo Buscaglia

Thursday 20 September 2018

Happy Birthday Nat G 

35 Cal Row
35 KB Swing 24/16kg
35 OA DB Snatches 20kg/15kg
35 Toes to bar
35 DB Push Press 20kg/15kg
35 Push ups
35 DB Thrusters 20kg/15kg
35 Double unders

41940928_265963937360805_9097178377210560512_nHappy Birthday Nat G 

When all is said and done, more is said than done.
Lou Holtz

Wednesday 19 September 2018

Happy Early Birthday Mark M 

5 Rounds
8 Pullups
8 Box Jumps 24"/20"
8 DB Man-makers
Run 100m

41721479_1261643833978054_1167439563514183680_nHappy Early Birthday to this Guy … Marky #babes

We must embrace pain and burn it as fuel for our journey.
Kenji Miyazawa

Tuesday 18 September 2018

3 rounds for max reps of:
1 minute of burpees
1 minute of wallballs 10kg/7kg
1 minute of deadlifts 52.5kg/35kg
1 minute of med-ball sit-ups
1 minute of hang power cleans 52.5kg/35kg
Rest 1 minute

CF HQ 2018

post a total score for each of the rounds

  41900314_1890809931033386_4145187651651108864_nWhile technically not a holiday Marky is back from fighting fires in the USA … #hotshots

Commitment is action. No excuses. No debate. No lengthy analysis. No whining about how hard it is. No worrying about what others might think. No cowardly delays. Just go.
Steve Pavlina

Monday 17 September 2018

Power Snatch

Hang Power Snatch

Hang Squat Snatch

Squat Snatch

Wp-1481859474222No pointing wondering come down and destroy some weights and maybe a pb

A child has no trouble believing the unbelievable, nor does the genius or the madman. It's only you and I, with our big brains and tiny hearts, who doubt and overthink and hesitate.
Steven Pressfield


Saturday 15 September 2018

Nasty Girls Rxd Only

3 Rounds for time

50 Air Squats
10 Hang Power Cleans 60kg/40kg
7 (Ring)Muscle Ups

Everyone Else… Unknown and Unknowable 

We will get together the remaining class members and create our own workout of the day.

  41679394_535288993559846_5945785903757656064_n#resolveholidays … Bron, Eddie and Mat ... Arnhem Land

You can practice shooting eight hours a day, but if your technique is wrong, then all you become is very good at shooting the wrong way. Get the fundamentals down and the level of everything you do will rise.
Michael Jordan

Friday 14 September 2018

Happy Birthday Greer T

15 Handstand Pushups
15 Hang power Cleans 70kg/50kg
29 KB Sumo deadlift high pulls 24kg/16kg
Run 800m
29 KB Sumo deadlift high pulls 24kg/16kg
14 Hang Power Cleans 70kg/50kg
14 Handstand pushups
Run 800m

  41326774_692159421158043_5970898869595144192_nHappy Birthday Greer T

You can't get much done in life if you only wok on the days when you feel good.
Jerry West