World-Class
Fitness In 100
Words

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.
Agility – The ability to minimise transition time from one movement pattern to another.

Latest Posts

Fri, 15-12-2017

WOD

Choose 1 S2OH (shoulder to overhead) that needs improvement.
3 sets of 5
3 sets of 3
*focus on moving well over weight

Over the course of todays WOD Athletes will accumulate:
30/50 Strict Pull Ups
30/50 GHD Sit Ups
100 Hollow Rocks

Thu, 14-12-2017

WOD

Warm Up – 3 Rounds
10 Air Squats
10 Push Ups
10 S/Leg Glute Bridges

Then 2 rounds-
10 High Box Jumps 30+
10-20 Double Unders

*Push Press Tech

4 rounds for time
60 Double unders
30 Push Press 35/25kg
15 CTB pull ups

Optional Extras
-Accumulate 2mins in false grip on ring
-10 Rope Climbs or 5-7 Legless or Rope Technique
-3 x 10 HSPUs

Wed, 13-12-2017

WOD

1. Power clean+ Clean+ Jerk (1+1+1) x 5 @ 77% of best clean and jerk
2. Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4
3. Three sets:

Weighted sit ups x 20
Slow Weighted Russian Twists x 30 reps
DB Flies x 10

Tue, 12-12-2017

WOD

3 Rounds for time:

500m Row
20 Right Arm Push Press 20/15kg
20 Left Arm Push Press 20/15kg
20 Box Jumps 24/20″

EMOM x 10mins
5-8 Strict Pull Ups

Mon, 11-12-2017

WOD 1

60/40kg Front Squats 10-1
1 Rope Climb after each set

WOD 2
1/2 Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
As many rounds as possible in 10mins
*Athletes will complete both WODs

Fri, 08-12-2017

WOD

Catalyst Day

or

Jerk – max for day; 80% of that x 1 x 3
2-position snatch (floor, mid-thigh) – 65% x 3 sets
2-position clean (floor, mid-thigh) – 65% x 3 sets
Push press – 75% x 5 x 4

Thu, 07-12-2017

WOD

‘Freak’

For Time
21 Thrusters (42.5/30kg)
21 Pull-Ups
800 meter Run
30 Kettlebell Swings (32.24kg)
30 Pull-Ups
50 Double-Unders
50 AbMat Sit-Ups
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14lb)

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Dubbo NSW

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Phone

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Mobility WOD
CrossFit Gymnastics

Info from CrossFit

What is CrossFit? What is Fitness? CrossFit Exercises & Demos CrossFit FAQ Startup Guide Part 1 Startup Guide Part 2 The Zone Diet