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, 23-05-2018


At 0:00
6 Rounds:
2 Rope Climbs
100m Run
12 DB Snatches 22.5/15kg
100m Run
At 20:00
Cal Row
Cal Bike
Rest 3mins
Cal Row
Cal Bike
At 40:00 STOP
*score is time or cap out at 40:00

Sat, 19-05-2018


For Time (25 Minute Cap):
400m Run+20kg plate
100 Deadlifts 70kg/45kg
400m Run+20kg plate
80 Hang Power Cleans 70kg/45kg
400m Run+20kg plate
60 Front Squats 70kg/45kg
400m Run+20kg plate
40 Push Jerks 70kg/45kg
400m Run+20kg Plate
20 Clusters 70kg/45kg

Spend 10-15mins working on advanced skills

Thu, 17-05-2018


For Time:
Squat Snatch 42.5/30kg
Chest to Bar Pull-Ups

Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Tue, 15-05-2018


A) Partner Workout
Ascend for 8 mins (using DBs)
1 Rep = 1 Deadlift + 1 Hang Clean + 1 Thruster 22.5/15kg
*each partner will start with 1 Rep (alternating) and increase by 1 Rep as the WOD progresses.

2) ‘Annie’ if you missed it last week
EMOM or EMO2M – using an advanced skill you are working towards for 10-20mins

Thu, 03-05-2018



Every min for 10mins
3 Touch and go Squat Snatch


3 rounds for time of:

Run 200m
12 DB snatch 22.5/15 kg
Bike 500m
12 DB Hang clean and jerk 22.5/15 kg

Wed, 02-05-2018


Bench Press 5 x 10
BB Lunge 5 x 10
Prone DB Row 5 x 10
**Extras if time permits
3-5 x 10 Tricep pushdowns
3-5 x 10 BB Bicep Curls

**This Month we are trialing a ‘Monthly Challenge’. 1min max cals on the Ski Erg. Athletes may have as many attempts as possible. Please mark your score next to your name under the Basketball hoop. The winners in the male and female category will win some Peak Chocolate. There will also be an award for effort also so please get involved. Side bets are encouraged**

Tue, 01-05-2018



Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 50kg presses, 24kg swings, 24-in. box
Women: 16kg presses, 16kg swings, 20-in. box

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Unit 5, 72 River St
Dubbo NSW



0400 885 080
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