Friday 18 January 2019

Midline Madness 3.0

Candlestick Pulse
Hollow Rock
Evil Knees
Russian Twist 10kg plate

12min AMRAP

15 Box Jumps 24"/20"
10 Left Arm Overhead walking lunges 20kgDB/15kgDB
10 Right Arm Overhead walking lunges 20kgDB/15kgDB

49264329_384991218921034_7107892208811900928_nJude … getting in on some midline madness

Things turn out for the best for the people who make the best of the way things turn out.
John Wooden


Thursday 17 January 2019

6min 1RM Thruster (floor)

Thruster 60kg/50kg
Muscle Up


Thruster 50kg/40kg
Burpee pullups

49422709_210405133134308_4172802049391460352_nGerald … Putting in the work

The block of granite which was an obstacle in the pathway of the weak becomes a stepping-stone in the pathway of the strong.
Thomas Carlyle

Wednesday 16 January 2019



5min AMRAP

10 Devils Press 15kg/10kg
50 Double unders (75 Single Skips)

49937771_546782789121084_2354591807146295296_nBro #nodoubt

Never look down to test the ground before taking your next step; only he who keeps his eye fixed on the far horizon will find his right road.
Dag Hammarskjold

Tuesday 15 January 2019

Four rounds for time of:
8 Squat Cleans 50 kg/35kg
200 m Run
15 Hand Release Push-ups
200 m Run

47035722_516218782231287_4851701912052957184_nYay we didn't die … #highfive

It is much harder to turn word into deed than deed into word.
Maxim Gorky

Monday 14 January 2019

Front Squats


In Pairs - 4min

Max wallballs 10kg/7kg

(Swap when your partner has completed 7 burpees)

I-love-squats-squaty-squat-squatsYou should love squats too just like Ron

I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have trouble with me.
Dr Seuss

Saturday 12 January 2019

15min AMRAP

Run 200m
10 One Arm DB Snatch - Right arm
10 One Arm DB Snatch - Left arm
5 Bar Muscle Ups

Men: 22.5kg Dumbbell
Women: 15kg Dumbbell

49723852_301908573773479_7106861747373342720_nLeigh W

Although men are accused of not knowing their weakness, yet perhaps few know their own strength. It is in men as in soils, where sometimes there is a vein of gold which the owner knows not of.
Jonathan Swift


Friday 11 January 2019

CrossFit Open Workout 14.4 - 14min AMRAP

60 Calorie Row
50 Toes to Bar
40 Wallballs 10kg/7kg
30 Power Cleans 60kg/40kg
20 Ring Muscle Ups (2 pullups / 2 Ring dips)


Great things are not done by impulse, but by a series of small things brought together.
Vincent van Gogh

Thursday 10 January 2019

EMOM for 10mim

1 x Cluster (Squat clean thruster)

8 min AMRAP

3 Thrusters 42.5kg/30kg
3 Toes to bar
6 Thrusters 42.5kg/30kg
6 Toes to bar
9 Thrusters 42.5kg/30kg
9 Toes to bar

49324219_1076844915821738_6354494918630572032_nLeigh W … Don't forget to stretch

Come down and hangout with Matty on Saturday mornings at 9:00am

Few men during their lifetime ever come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.
Richard E. Byrd

Wednesday 09 January 2019

8 - 2min rounds of:

15 Burpees
*Max Strict Press 50kg/30kg
*Max Kipping HSPU
*Alternating rounds - 1st Strict press then the 2nd is HSPU ...

Rest 1min between rounds

48376503_1969369069783535_3193786935990550528_nJames B2

If you only do what you know you can do - you never do very much.
Tom Krause

Tuesday 08 January 2019

For time -

20/15 Calories Row / Bike
10 Ring Dips
25 Deadlifts 100kg/70kg
10 Ring Dips
20/15 Calories Row/ Bike

Rest 5min & Repeat

Compare 18 Dec 2017

48948210_2329252240653396_403893231252668416_nAll smiles before the workout starts

Excellence is the gradual result of always striving to do better.
Pat Riley