Author: Jim King

19 Feb Sunday, 20/02/12 – Rest Day

17 Feb Saturday, 18/02/12

"Diane” For time: 21-15-9 Deadlift 100/70kg Handstand Pushups httpv://www.youtube.com/watch?v=Kt_95-r5daI...

16 Feb Friday, 17/02/12

For time: 2km Row Strength: Weighted Pullups 3-3-3-3-3-3-3 ...

15 Feb Thursday, 16/02/12

Tabata Thursday - Following the Tabata protocol (20 seconds work : 10seconds rest) for 4 rounds per station.  Score is total reps across all 20 intervals. Row (for Calories) Rest one minute Double Unders (If your continuous PR is 50+ every fourth DU counts, 31-50 every third one counts,...

14 Feb Wednesday, 15/02/12

“Cindy” Complete as many rounds as possible in 20 minutes: 5 Pullups 10 Pushups 15 Squats  ...

13 Feb Tuesday, 14/02/12

For time: 500m Row 5 Thrusters (30/20kg) 5 SDHP (30/20kg) 400m Run 4 Thrusters (30/20kg) 4 SDHP (30/20kg) 30 Double Unders 3 Thrusters (30/20kg) 3 SDHP (30/20kg) 20 Box Jumps (24/20") 2 Thrusters (30/20kg) 2 SDHP (30/20kg) 10 Burpees 1 Thruster (30/20kg) 1 SDHP (30/20kg) ...

12 Feb Monday, 13/02/12

Thanks to Matt, Wendy and the crew from CFB for hosting a massive weekend at the Chandler Velodrome. Congratulations to Chris Hogan of Schwartz's CrossFit Melbourne and Camille Leblanc-Bazinet of Canada - winners of the Elite Individual competition. The Reebok CrossFit Games Open begins in 11 day's time.  It...

11 Feb Sunday, 12/02/12 – Rest Day

One long, hot day.  Three gruelling workouts.  A bunch of supporters. Three girls that gave it their all. Inspiring. ...

10 Feb Saturday, 11/02/12

* Saturday - There will only be the 7.30am class due to the Hard’nup Challenge, so neither the Mobility class or the 8.30am session are on. If you can make it along to watch April, Pip and Jess compete at the Challenge they would love...

09 Feb Friday, 10/02/12

* This Saturday there will only be the 7.30am class due to the Hard’nup Challenge. Remember that entry to the event is free on Saturday, so come on down and check out the action after your workout. Complete as many reps as possible in 15 mins...