Wednesday 06 December 2017

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 20kg barbell and 24-in. box
Women use a 20kg barbell and 20-in. box

CF Liftoff event

My Invitation (13)

Don't forget the Resolve Christmas party is this Saturday would love to see you all there in your fancy clothes

Don't let yesterday use up too much of today.
Will Rogers

Tuesday 05 December 2017

3 rounds for time of:
Run 400 meters
12 power snatch 52.5kg
6 bar muscle-ups (6 pullups + 6 ring Dips)

Post time to comments.

CF HQ 2017


Congrats to Resolve Black doing themselves and the club proud down in 

Sydney at the Allstar Affiliate Series with a 31st place finish.

Vowing, even intense vowing, is often useless.  The next day comes and the next day goes.  What works is making a vivid, concrete plan.
Carol Dweck

Monday 04 December 2017

Inspired by - All-stars Affiliate Series wod

18min time cap - In pairs

70 Deadlifts 100kg/70kg
70 Burpee Box jumps 24"/20"
70 Wallballs to a 12' target 9kg/6kg

Only one person working at a time, once all of the deadlifts have been completed the pair will move to the Burpee box jump station for reps to count the deadlift bar must be held at extension. Burpee and Wallball reps will not count until the deadlift bar is off the ground and held at extension. You may sub in and to complete reps and holding of the bar.


Come on Liam they can't be that bad ...

You have to apply yourself each day to becoming a little better.  By becoming a little better each and every day, over a period of time, you will become a lot better.
John Wooden


Saturday 02 December 2017

Every 2min for 16min (16min)

1 Power Clean
1 Hang Squat Clean
4 Front Rack alternating lunges (2 per leg)
4 Push Jerks


In teams of 2-3

4min per station

Max Cal Airdyne
Max Burpees
Max Cal Row
Max Double unders


Good luck to this awesome bunch of humans competing in Sydney this weekend


I see the notion of talent as quite irrelevant.  I see instead perseverance, application, industry, assiduity, will, will, will, desire, desire, desire . . .
Gordon Lish

Friday 01 December 2017

2 Rounds
Resting 2:00 between rounds:

On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
4 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches

2 Rounds:
10 Power Snatches 70kg/50kg
20 Box Jump Overs 24"/20"
30 Wallballs 10kg/7kg


Michael J between wods ...

For if there is a sin against life, it consists perhaps not so much in despairing of life as in hoping for another life and in eluding the implacable grandeur of this life.
Albert Camus

Thursday 30 November 2017

20min find 1RM Power Clean and Jerk (Split or Push)



Unbroken Clean and Jerks

Score is weight used … rest between sets


Amy B ... Push Jerk

There will be days when the barbell wins.  Despite our best mental and physical attempt.  I don't like it. . . .  Will one bad day turn into six or do I get up off the floor, grab the barbell and win tomorrow?  I guess that remains to be seen but . . . the weight will always be the same, it will never be heavier or lighter, the only difference is me.
Spencer Arnold

Wednesday 29 November 2017

3 x 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, Dumbbell push jerks 15kg
From 3:00-4:00, pull-ups
From 4:00-5:00 Dumbbell hang squat cleans 15kg

Rest 5 minutes between rounds.

Post number of reps completed each round to comments.

CF HQ 2016


Em and Carl killing it at the in house comp...

Persist.  We are made to persist, to complete the whole tour.  That's how we find out who we are.

Tobias Wolff


Tuesday 28 November 2017

For time:
50 Thrusters 20kg
40 Kettlebell Swings 24/16 kg
30 Burpees
20 Pull-Ups
10 Man-Makers 22.5kg /15kg DBs
20 Pull-Ups
30 Burpees
40 Kettlebell Swings 24kg/16kg
50 Thrusters 20kg


Kym just a little too excited that it's not here turn for Burpees...

You don't get to choose how you're going to die.  Or when.  You can only decide how you're going to live. Now.
Joan Baez

Monday 27 November 2017

20min find your 5RM Front Squat

15min AMRAP

4 Bar Muscle-Ups (8 Chest to Bar Pullups)
8 Front Squats 70kg/50kg
12 Burpee Box Jump 24"/20"


Start the week off right with some  X1f351.png.pagespeed.ic.whprCvluZz work...

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

Saturday 25 November 2017


"Outdoor Wod" - Resolve 8th Birthday WOD

Weather permitting we will be running one outdoor group session 7am to 0830am at Mount Cootha.

There will be no 7am or 8am group session at the gym.

We will meet at the Silky Oak car park / Powerful Owl Trail. The car park is on the small side so it may be a good idea to arrange car pooling.

My Invitation (13)

Reminder that the Resolve Christmas party is only a few weeks away 

You don't get to choose how you're going to die.  Or when.  You can only decide how you're going to live. Now.

Joan Baez