Friday 11 August 2017

In teams of 3

For time:
Run 400 meters (entire team)
150 Box Jumps 24"
75 DB Push Press 20kg/12.5kg
75 Air Squats
150 Walking Lunge 20kg/12.5kg
Run 400 meters (entire team)

Teams of 3, everyone must run together at the beginning and the end. Only one person working at a time on the other exercises, while the remaining 2 athletes take turns holding a 20kg plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

Photo-collage (2)

Before and After the workout ...

If you deliberately plan on being less than you are capable of being, then I warn you that you'll be unhappy for the rest of your life.

Abraham Maslow

Thursday 10 August 2017

Back Squat



Accumulate 2min in each of the following -

Handstand Hold
Hollow Body hold
L Sit hold (Hanging / Ring support)

Rest and recover as needed


Marky came over and told me ... "Its like I'm looking in the mirror..."

Rhetoric is not important.  Actions are.

Nelson Mandela



Wednesday 09 August 2017

7min AMRAP

Partnered max Burpees
you must swap every 5 burpees

(rest 3min)

10min AMRAP (partnered)

Alternating rounds of "Cindy"

5 pullups
10 Pushups
15 Air Squats

(rest 3min)

7min AMRAP

20 Medball Cleans 10kg
Wall Sit (medball is the clock)


Comp squad representing

Now that the games are officially over comp season is on the horizon if you'd like to get a team together or pairs or even if you want to have a go at a solo one let us know and we can come up with a "fool proof plan" ... 

The desire for safety stands against every great and noble enterprise.


Tuesday 08 August 2017

13 squat cleans 70kg/50kg

Then, 10 rounds of:
    10 pull-ups
    100-meter sprint

Then, 13 squat cleans 70kg/50kg

Photo-collage (1)

Well that's a wrap, what and amazing weekend the Men's and Women's competitions couldn't have been more different with Matt Fraser running away with the title  for the second year in a row. On the ladies side TIa and Kara were only 6 points apart going into the final event ... If you haven't seen the last event for the ladies its totally worth the 6 minutes of your life.

The golden opportunity you are seeking is in yourself.  It is not in your environment, it is not in luck or chance, or the help of others; it is in yourself alone.

Orison Sweet Marden


Monday 07 August 2017

20min Find your 3RM Strict Press

10min AMRAP
10 Strict press 40kg/30kg
5 Turkish get ups 20kg/15kg
10 Box jumps 24"/20"

rest 2min

Max pushups 3min

163021258fecfde0d2b8ac69a6df820b--funny-crossfit-memes-crossfit-workoutsDon't panic the running wod is tomorrow ... plenty of time to call rest day :-)

In the arena of human life the honour and rewards fall to those who show their good qualities in action.


Saturday 05 August 2017

Dallas 5

5 minutes of:
Then, 5 minutes of:
    7 deadlifts 70kg
    7 box jumps 24"
Then, 5 minutes of:
    DB Turkish get-ups 20kg
Then, 5 minutes of:
    7 snatches 35kg
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments


On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.

Amelia Earhart

Friday 04 August 2017

Assault Bike Madness (Class max Cals in 20min)

20min AMRAP

20 Evil Knees
20 DB Push Press
20 Hollow Rocks
20 Push ups
Run 200m


Reflections ... As the fittest men and women gather in Madison Wisconsin USA this weekend, I'm proud to reflect on how far CrossFit has come and the community that Resolve has built over the last 8 years ... 

Be amazed at the performances over the weekend but don't short change you're own efforts,

Enjoy the journey and remember to always have fun ... Oh and don't forget to breathe (CrossFit Chapter 1)

If you deliberately plan on being less than you are capable of being, then I warn you that you'll be unhappy for the rest of your life.

Abraham Maslow

Thursday 03 August 2017

20min Find your 3RM Front Squat

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps 24"/20"


The boys look ready ... Are you?

The highest reward for man's toil is not what he gets for it, but what he becomes by it.

John Ruskin

Wednesday 02 August 2017

5 rounds for time of:

5 Overhead squats 60kg/40kg
10 toes-to-bars
15 dumbbell hang squat clean 20kg/15kg
20 double-unders



Sara is ready ... Are you?

Rule your mind or it will rule you.


Tuesday 01 August 2017

Tabata Sit Up's
(Rest in Hollow body position)

20min 5RM Deadlift

Partnered 7min AMRAP

Hold the top of a deadlift 100kg/75kg
accumulate as many reps** as you can while you partner holds the top of the deadlift, you can change as many times as required in the 7mins.

Reps = **(50 Pushups 50 Burpees 50+ Pullups)


That moment ... When coach calls you up off the bench to jump  into a team wod ... Super job Olivia 

The time to take counsel of your fears is before you make an important battle decision.  That's the time to listen to every fear you can imagine! When you have collected all the facts and fears and made your decision, turn off all your fears and go ahead!

General George S. Patton, Jr.