Monday 04 November 2019

CrossFit Opens 2020


For time:
30 box jumps, 24'/20"
15 clean and jerks, 43kg/29kg
30 box jumps, 24"/20"
15 clean and jerks, 61kg/38kg
30 box jumps, 24"/20"
10 clean and jerks 83kg/52kg
30 single-leg squats
10 clean and jerks, 102kg/65kg
30 single-leg squats
5 clean and jerks, 124kg/79kg
30 single-leg squats
5 clean and jerks, 143kg/93kg
Time cap: 20 minutes


When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.


Saturday 02 November 2019

Teams of 4

15min - Relay style
Shuttle Run 40m
10/7 Cal Bike
5 Burpees

Rest 3 min

12min - Pairs
12 One Arm Dumbbell Snatch 22.5kg/15kg - Syncro
6 Toes to bar - Syncro
24 Double Unders (both)

73195198_412491862741129_6118302160078766080_nThe joys of having a 20 year old CrossFitter living at home … you need a brown rice draw! #goodluckkylesmum

Perseverance is the hard work you do after you get tired of the hard work you already did.
Newt Gingrich

Friday 01 November 2019

Birthday Wod 1


3 Rounds
Run 400m
21 Kettlebells Swings 24kg/16kg
12 Pullups

73388441_400968750855716_3990871430915948544_nHelen will always have a special place in Resolves heart. Back in 2009 we were franticly rushing around

trying to set up a new business one that at the time had never been done on this side of the river.

Swifty from CrossFit Brisbane had only put Davin and I together a few weeks earlier and then a few hours after our first meeting Resolve was born.

Fast forward to opening day 23 November 2009 and we got the call that the SHIP with our equipment

on it from the USA was delayed for another few weeks … SHIP? yep SHIP … 

Helen saved us

Often the difference between a successful person and a failure is not one has better abilities or ideas, but the courage that one has to bet on one's ideas, to take a calculated risk - and to act.
Andre Mairaux

Thursday 31 October 2019

Muscle up skills practice

AMRAP 4min
10 Cal Row
5 Ring Muscle ups

rest 2min

Repeat for 2 more cycles (continue where the AMRAP finishes)

Midline Madness V3.0

Candlestick Pulses
Hollow Rock
Evil Knees
Russian Twist 10kg

XLoTyltg.jpegAll smiles after the workout … #legends

Unless commitment is made, there are only promises and hopes; but no plans.
Peter F. Drucker

Wednesday 30 October 2019

Zombie Apocalypse are you ready?

(Zombies) 600m Prowler Push 20kg (35 Lengths)

400m Run
40 Boxjumps 24"/20"
40 Situps
50 Wallballs 10kg/7kg
50 Pushups
50 Power Clean 40kg/30kg
40 Situp
40 Push Jerk 40kg/30kg
400m Row (scaled run)

31min Cut-off or everyone is eaten

Humans - If a Zombie catches you, you must complete 25 Burpees before continuing...

Zombie-apocalypse-3Are you ready?
Life is not a continuum of pleasant choices, but of inevitable problems that call for strength, determination and hard work.

Tuesday 29 October 2019


400m Run
30 Cal Row
20 Pullups
10 Power Cleans 70kg/50kg
10 Bar Muscles Ups
10 Power Cleans 70kg/50kg
20 Pullups
30 Cal Bike (20Cal)
400m Run

75655210_537008543750448_1939180826520453120_n8am Saturday Crew getting after it

Disappointment to a noble soul is what cold water is to burning metal; it strengthens, tempers, intensifies, but never destroys it.
Eliza Tabor

Monday 28 October 2019

CrossFit Opens 2020


For time:
21 deadlifts, 102kg/70kg
21 handstand push-ups
15 deadlifts, 102kg/70kg
15 handstand push-ups
9 deadlifts, 102kg/70kg
9 handstand push-ups
21 deadlifts, 143kg/93kg
50-ft. handstand walk
15 deadlifts, 143kg/93kg
50-ft. handstand walk
9 deadlifts, 143kg/93kg
50-ft. handstand walk
Time cap: 9 min.


The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, never stands up to his full stature.
Arnold Bennett


Saturday 26 October 2019

In pairs - 25min Cutoff


Toes to Bar
DB Push Press 20kg/15kg
Overhead Plate walking lunge 20kg/15kg
Plate ground to overhead 20kg/15kg
Cal Bike

68820063_2258369427807560_3992351309142425600_nWe have some new faces in the gym this month, make them feel welcome and tell them about your first CrossFit Workout

It is important to know that words do not move mountains. Work, exacting work moves mountains.
Danilo Dolci

Friday 25 October 2019

Five - 3min rounds of:

10 Front squats (from the floor)
10 Box jumps 24"
Max burpees in the remainding time.

Rest 3min between rounds

75009064_479997845928215_2024668456875458560_n0530 getting after 20.2 … #theopen

Don't ever let anyone diminish your accomplishments.

Thursday 24 October 2019


3 Skin the Cats
6 Handstand Push Ups
9 Bar Dips
12 Pull Ups

5 Rounds - Advance
3 Bar Muscle Ups
6 2Plate Deficit Handstand Pushups
9m Handstand Walk
12 Alternating Pistols

72171283_714781312265127_8934619671852744704_nHope those flaming wallballs don't show up tomorrow … 20.3 #theopen

Real difficulties can be overcome; it is only the imaginary ones that are unconquerable.
Theodore N. Vail