Saturday 15 August 2020

Teams of 3 - 25min AMRAP

7 Power Snatch 35kg/25kg
10m Overhead Plate Walking Lunge 20kg/15kg
9/7 Cal Bike
10m Overhead Plate Walking Lunge 20kg/15kg
7 Power Snatch 35kg/25kg

Complete one round before swapping with your partners

117393243_689901401562085_7406888455243373508_nCold morning for some wallballs ... #theboys

Life can be pulled by goals just as surely as it can be pushed by drives.

Viktor Frankl




Friday 14 August 2020

EKKA Day Holiday 

Teams of 2

50 Wallballs 10kg/7kg
50 Toes to bar
50 DB Hang Cleans 20kg/15kg
50 GHD Situps
50 DB Push Press 20kg/15kg
50 DB Burpee Deadlift
50/35 Cal Bike

*Every 3 minutes 2 Rope Climbs

30min Time Cap


Ekka53937121Sigh ... Maybe next year ... #delicious 

Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organised their energies around a goal.

Elbert Hubbard

Thursday 13 August 2020

21 - 15 - 9

Deadlift 100kg/70kg
Ring Dips

117237341_318225709231005_478102679383564616_nJammed packed Saturday 0700 ... Couldn't even fit Tom in the photo

please note Paul S #action

Never quit.  It is the easiest cop-out in the world.  Set a goal and don't quit until you attain it.  When you do attain it, set another goal and don't quit until you reach it.  Never quit.

Bear Bryant

Wednesday 12 August 2020

14min AMRAP

5 Power Cleans 60kg/40kg
5 Pullups
5 Burpees
5 Cal Bike

116092487_637705747135729_6255952913961293271_nErin W ... Ready to go

Recognise that competence lies on the other side of slogging failure.  Make your preparations, and assault your target, never forgetting that victory is the end state of persistence.

Jon Gilson

Tuesday 11 August 2020

800m Run
80 Push Ups
30/20 Cal Bike
20 Power Snatch 60kg/40kg
30/20 Cal Bike
80 Situps
800m Run


Art imitating life  ... It doesn't look good for our Hero's!

For all sad words of tongue and pen, The saddest are these, "It might have been."

John Greenleaf Whittier

Monday 10 August 2020

20min AMRAP
21 Kettlebell Swings 24kg/16kg
15 Wall balls 10kg/7kg
9 Burpees
200m Run

116581047_295744391746733_3992416181480017643_n#truth ... Don't forget to book in for mobility tonight and meet Coach Tilly

Personal commitment, sacrifice and determination are the only means to betterment.

Noel Coward

Saturday 08 August 2020

Run 1 mile (1600m) + Weight Vest

3 Rounds
30 Burpees
10 Handstand Pushups
10 Hang Squat Cleans 60kg/40kg
10 Push Jerks 60kg/40kg

Run 1 mile (1600m) + Weight Vest

(rxd+ add the vest to the burpee station)

116495495_2695511287400272_5006215423886998580_nYou know things could always be worse ...

This is Mat A workout space in Hotel quarantine in Perth for the last 2 weeks.

The good Lord gave you a body that can stand most anything.  It's your mind you have to convince.

Vince Lombardi

Friday 07 August 2020

Resolve Tri

Teams of 3

Max Row Metres
Max Bike - Cals
Max Run Metres

117096239_291923988740377_2244370619876897608_nGet your team of three ready!

Motivation is what gets you started.  Habit is what keeps you going.

Jim Ryun

Thursday 06 August 2020


Complete as many rounds as possible in 20 minutes of:
10 Push Press 52.5kg
10 KB Swings 24kg
10 Box jumps 24"

CF HQ Hero wod


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and his siblings Abe, Mandi, Amber and Abi.


Heroes and cowards feel exactly the same fear.  Heroes just react to it differently.

Cus D'Amato


Wednesday 05 August 2020

23min AMRAP
3 Burpees
5 Pullups
10 Pushups
15 Air squats


Saturday 0800 getting after it ... #justshowup

The tragedy of life is not that it ends so soon, but that we wait so long to begin it.

W.M. Lewis