Friday 01 July 2022

20min AMRAP

7 Front Squats 75kg/50kg (Racks)
40m Sandbag carry - Bear hug
Run 400m

IMG_3919Dr Karenne hanging around ... chalk game is strong too.

Happy are those who dream dreams and are ready to pay the price to make them come true.
Leon Joseph Cardinal Suenens

Thursday 30 June 2022

3 Rounds

Run 400m
15 *
15 Burpees

*Strict Press 45kg/35kg
** Push Press 60kg/40kg
*** Push Jerk 75kg/45kg

279795183_478016870778861_4919118579412868447_nFull send shoulders kind of day ... #feeltheburn

I'm a little wounded, but I am not slain; I will lay me down to bleed a while. Then I'll rise and fight again.
John Dryden

Wednesday 29 June 2022

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats

Men - 15kg DBs
Ladies - 10kg DBs

CF HQ 2019

286870056_896436578238429_1593835965803750754_nPaul thinks todays workout is awesome, don't ask Dan or Leigh 🙄

You get the best out of others when you get the best out of yourself.
Harvey S. Firestone

Tuesday 28 June 2022

On the 2 Minute for 20 Minutes
7 Burpees
5 Power Cleans 85kg/60kg
3 Muscle Ups

IMG_3911CrossFit Resolve programming workshop ... July is looking Lit 🔥🔥🔥

If I had to select one quality and one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick persistence and determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying, "Here comes number seventy one".
Richard M. Devos

Monday 27 June 2022

Teams of 3

Row 1500m
100 Wallballs 10kg/7kg
250 Double Unders
100/70 Cal Bike
250 Double Unders
100 Wallballs 10kg/7kg
Row 1500m

6a0120a6317597970c022ad38819dc200dChoose your teammates wisely 😂

So what do we do? Anything. Something. So long as we don't just sit there. If we screw it up, start over. Try something else. If we wait until we've satisfied all the uncertainties, it may be too late.
Lee Iacocca

Saturday 25 June 2022

3 Rounds

Run 800m
20 Burpee box jump overs 24"/20"
20 Toes to Bar
20m Handstand walk

IMG_3935The boys ... #legends #community

A time comes when you need to stop waiting for the man you want to become and start being the man you want to be.
Bruce Springsteen



Friday 24 June 2022

10 rounds

1 Rope Climb
5 Handstand pushups
10 Pushups
20 Double Unders

IMG_3955Don't need to be a ninja like Jess to do rope climbs ... #helpsbut

living never wore one out so much as the effort not to live.
Anais Nin


Thursday 23 June 2022

In Pairs -

16min AMRAP
50/35 Calorie Bike / Row / Ski
30 Wallballs 10kg/7kg
20 GHD Situps

288072942_414285617413637_5031048000516879036_nTime to round up your posse ... Partner wod day! #community

Having conceived of his purpose, a man should mentally mark out a straight pathway to his achievement, looking neither to the right or to the left, but straight.
James Allen


Wednesday 22 June 2022

Squat Clean & Split Jerk


Midline Madness V4.0

Side Plank left
Hanging Straight Leg raises strict
Side Plank Right
HS marching wall or Free

IMG_3929Roberto R ... Putting in the work #HWPO

In each of us there are places we have never gone. Only by pressing the limits do you ever find them.
Dr. Joyce Brothers

Tuesday 21 June 2022

The Ensign

6 rounds - 3min AMRAP of :

3 Power Clean 70kg/50kg
6 Push Ups
9 Air Squats/Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Rest for 1 minutes between rounds

287330361_731644374705021_4803087931794851925_nCongratulations to Erin W hitting a PB 115kg deadlift over the weekend and qualifying for nationals in August.

A habit is like a cable: we weave a thread of it everyday, and at last we cannot break it - so we must form good, positive, and productive habits.
Horace Mann