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.
Cardiovascular/respiratory endurance – The ability of body systems to gather, process and deliver oxygen.

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Wed, 18-10-2017


Team series workout 5

10min AMRAp
3 Burpee Box Jumps 24″/20″
3 Deadlifts 100kg/70kg
6 Burpee Box jumps 24″/20″
6 Deadlifts 100kg/70kg

Increase each exercise by 3 reps until the time cap is reached

Tue, 17-10-2017


Mobility/Warm up
10 Kettlebell Windmills each side with 3 sec pause

10 Kettlebell Jefferson Curls with 3 sec pause

10 Band OH Squats with 3 sec pause

Complete as many rounds as you can in 20mins:
-Keep the intensity up!!! Rest as need, intensity over rounds!!!
30,40 or 50 Battle Rope Smashes
20m Farmers Walk (heavy)
10 Deadball over bar
10,15 or 20 Ski Erg Cals

Mon, 16-10-2017


A) Row Conditioning
4 Rounds
-Row for 1min for Max Calories
-Rest 60secs

B) 4 x 1min Floor K2E
-Rest 60secs

C) Teams of 3 for time:
100 Calorie Assault Bike
100 Box Jump Overs (24/20)
100 Thrusters (42.5/30kg)
100 Chest to Bar Pull-Ups
100 Thrusters (42.5/30kg)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Sat, 14-10-2017


Overhead Squat
Choose a rep range and try and better it. Take your time!!!!!!

Strict Press 5 x 3 @80-85% or a heavy triple

15-12-9 reps for time of:
60/42.5kg power cleans
60/42.5kg thrusters

Fri, 13-10-2017

Friday 13th WOD

1300m run
1-3 rounds of (with a partner or solo)
– 13 situps
– 13 pullups
– 13 pushups
– 13 squats
– 13 power cleans 35/25kg
– 13 push presses 35/35kg
– 13 snatches 35/25kg
– 13 kettlebell swings 24/16kg
– 13 double unders
– 13 ring dips
– 13 box jumps
– 13 toes to bar
– 13 burpees
1300m row

Thu, 12-10-2017


Back Squat & Deadlift 5 sets of each.

3rd & 4th session x 3 reps
5th & 6th session x 5 reps
7th & 8th session x 3 reps
(the addition of weight is not compulsory)

Strict Pull Ups
-continue as per program

Wed, 11-10-2017


-Hanging Leg Raise/L-Sit 10 reps or 20secs
-Hip extensions or Glute & Ham raises – 1 set
-Push Ups – 1 set
-Russian Twist – 1 set (heavy)

“Task Priority Fight Gone Bad”
3 Rounds, resting 1:00 between:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (35/25kg)
30 Box Jumps (20″)
30 Push Press (35/25kg)
30 Calorie Row
*reps will be adjusted for individual fitness levels

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Dubbo NSW



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