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.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Latest Posts

Mon, 17-09-2018

WOD

Hang Clean Pull 3-3-3
*same weight
Clean Pull 3-3-3
*same weight
Clean 3-3-3-3-3
*heaviest 3 – drop & reset

3 rounds, 1 min per station, of:
Row Calories
Wall Ball, 9/6 kg
Double Under
Rest 1min

Thu, 13-09-2018

WOD

‘Jacquis Filthy Festival of Fifty’

5 rounds for time of:

10 Box Jumps 24/20″
10 Jumping Pull-ups
10 Kettlebell Swings, 16/12 kg
10 Walking Lunges
10 Knees-to-elbows
10 Push Press, 20/15 kg
10 Hip Extensions
10 Wall Balls, 9/6 kg
10 Burpees
10 Double Unders

Wed, 12-09-2018

WOD

Deadlift 5 sets x 3 reps

Strict Press 5 sets x 3 reps

Romwod

Tue, 11-09-2018

WOD

Holleyman

30 rounds for time of:
5 Wall Balls, 9/6kg
3 Handstand Push-ups
1 Power Clean, 100/70kg

Mon, 10-09-2018

WOD

Back Squat 5 sets of 3

Bench Press 5 sets of 3
*approx 80% of 1RM

For time:

300/250m
300m Run
30 Burpees

Thu, 30-08-2018

WOD

Start a new WOD every 15min

For time:
10-1 Deadlifts 60/40kg
1-10 Burpees over bar
For time:
10-1 Power Cleans
1-10 Burpees over bar
For time:
10-1 Power Snatch
1-10 Burpees over bar

Thanks to Injustice CrossFit for the WOD

Wed, 29-08-2018

WOD

Gymnastic Strength

3 sets
Ring Dips Hold Top/Bottom (30sec)
Bar Hang 30sec – 1min

3 sets
5 x 10 HSPU (scale for a quality 10)
3-5 Bar Muscle Ups or 10 T2B

3 sets
Barbell Rotations x 20
Glue & Ham Raises x 10

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Dubbo NSW

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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