Fitness In 100

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
Courtesy of CrossFit Inc.
Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know. Greg Glassman CrossFit founder

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Thu, 27-04-2017


A) Pick a partner or group of 3 for Rowling -see video
-Lowest points in 5 rounds wins
-Winner does 50 Air Squats
-Other partner does 100 Air Squats

B) Gymnastic Iso Holds

C) Row for metres:
1min on 1min off x 5
(flat out)
**if you missed Wednesday you will complete Workout 4

Wed, 26-04-2017


Age Group Qualifier 2017 Regionals

Workout 4
2 rounds for time:
10 deadlifts
20 defcit handstand push-ups
30 front squats
M 145kg / 4.5-inch defcit / 42.5kg
F 100kg / 3-inch defcit / 30kg

Tue, 25-04-2017



21 – 15 – 9 reps

Squat Snatch 50kg / 35kg
Kettle bell swings 32kg / 24kg
Toes to Bar

Buy out 100 Double Unders (after 21-15-9 sets)

Private Lambert was a member of the Mentoring Task Force – Three and was from the 2nd Battalion, Royal Australian Regiment (2RAR) based in Townsville, North Queensland.

Private Lambert is survived by his partner, parents and family.

Mon, 24-04-2017

Happy Birthday Red Super WOD

-Athletes may choose 1,2 or 3 of the options below:

A) 1RM Snatch or Clean & Jerk
B) Overhead Squat 5-5-5-5 followed by Snatch Technique

C) `King Kong`
1 Deadlift 205/145kg
2 Muscle Ups
3 Squat Cleans 115/80kg
4 Handstand Pushups
3 rounds for time
**scale accordingly**

Fri, 21-04-2017


A) Deadlift
5@75%, 5@80% 3 x 5@85%

B) EMOM for 10mins
Deadlift 5@75%

C) Mobility or extras depending on your week.

Thu, 20-04-2017


3 Rounds
-Max toe raise hold (feet out in front, lifted off the ground) or Box L-Sit
-10 Box Jumps

10mins Heavy Double Power Snatch

10mins Heavy Double Power Clean & Jerk
*Athletes must move at pace here. Times will be monitored strictly. Throw some weight around before the session!!!

With a partner complete 60 of each for time. Snatch then C&J. One partner working at a time
60 Snatches, 60/40kg
60 Clean & Jerks, 60/40kg

Wed, 19-04-2017


Front Squat – Work up to approx 60% of your 1RM (5 reps)
Once there aim for 3 x 12 reps


For time

Front Squats 40/25kg
Pull Ups

Rest 3mins

Front Squat 60/40kg
Air Bike Cals
*record total time including rest

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Dubbo NSW



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