Friday 06 October 2017

5 Rounds for time -

20 Medball Cleans 10kg/9kg
15 Push press 42.5kg/30kg
10 Strict Pullups

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Way too much smiling for my liking ...

Training was a time where resolutions made in the enthusiasm of an inspired moment were put to personal test.

Herb Elliott


Thursday 05 October 2017

Team series workout 5

10min AMRAp
3 Burpee Box Jumps 24"/20"
3 Deadlifts 100kg/70kg
6 Burpee Box jumps 24"/20"
6 Deadlifts 100kg/70kg

Increase each exercise by 3 reps until the time cap is reached

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Ben P ... Always willing to do the work

The important thing is this:  To be able at any moment to sacrifice that which we are for what we could become.

Charles Du Bos


Wednesday 04 October 2017

Happy Birthday Kyle E

18 Rounds -

6 Air Squats
5 Pushups
4 Barbell Complex* 50kg/35kg
3 Burpees

Every 3 rounds the Barbell movement changes starting with
Thruster
Push Press
Hang Squat Clean
Push Jerk
Front Squat
Deadlift

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Happy Birthday Youngblood

Only those who dare to fail greatly can ever achieve greatly.

Robert F. Kennedy

 


Tuesday 03 October 2017

20min 3RM Overhead Squat (Racks)

 

Then,
EMOMx12, Alternating:

Min 1: 12 KB Front Rack Lunges 16kg
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups 20kg/15kg
Min 4: 40 second Plank Hold

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The faces you make when you get the email saying you've qualified for the All-star Intermediate Finals in Sydney

Congratulations Resolve Black 

Let me tell you the secret that has lead me to my goal: my strength lies solely in my tenacity.

Louis Pasteur


Monday 02 October 2017

Queens Birthday Public Holiday -

The gym will be closed for regular classes today, however we will be running an open gym from 4pm - 6pm 

Rest-day-kid

Its okay ... Enjoy your rest day


Saturday 30 September 2017

For those that wanting to have a go at the 60min AMRAP, we will be only running the one chance at 0715 this will allow us to run waves if required. The Second workout will be run at the 7am and 8am classes.

60min AMRAP

Run 1600m
Row 2km
30 Burpees

or

Teams of 3:
AMRAP 30:
125/75 Calorie Bike
100 Power Cleans 42.5kg/30kg
125/75 Calorie Bike
80 Push Jerks 42.5kg/30kg
125/75 Calorie Bike
60 Front Squats 42.5kg/30kg
125/75 Calorie Bike
40 Clusters 42.5kg/30kg

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*The Rock is in ... are you? 

*this is a figure of speech Dwayne Johnson will NOT be at CrossFit Resolve on Saturday

The conditions of conquest are always easy. We have but to toil awhile, endure awhile, believe always, and never turn back.

Seneca


Friday 29 September 2017

Tabata something else ...

Squats
Situps
Pushups
Pullups

Post total reps from all 32 intervals

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Do you remember why you started? 

Don't be so quick to claim your limitations when you've never truly tested them.

Kevin Ngo


Thursday 28 September 2017

Deadlift

5-5-5-3-3-3-1-1-1

 then

Midline Madness V4.0

Side Plank left
Hanging Straight Leg raises strict (candlestick pulses)
Side Plank Right
HS marching wall or Free (Hollow rocks)

 

Eddie Hall just a cheeky 350kg...

Let us carefully observe those good qualities wherein our enemies excel us; and endeavor to excel them, by avoiding what is faulty, and imitating what is excellent in them. 

Plutarch

 

 


Wednesday 27 September 2017

7 - 2min rounds of:

15 Burpees
Max Push Jerks 80kg/60kg

Rest 1minute between rounds

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Michael practicing his 1 minute rest ... #nailedit

Most people never run far enough on their first wind to find out they've got a second.

William James


Tuesday 26 September 2017

In teams of three, complete three rounds each of:
Row 350m
(rest station)
25 Thrusters 42.5kg/30kg
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a gauntlet fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

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Teams of 3 ... #gotyourback

I have nothing to offer but blood, toil, tears and sweat.

Sir Winston Churchill