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.
Stamina – The ability of body systems to process, deliver, store and utilize energy.

Latest Posts

Thu, 19-07-2018

WOD

In teams of 3 Complete the Following

Row 5000m

*At the same time complete in order
150 Kettlebell Swings 24kg/16kg
150 Situps
150 Handstand push ups
150 Burpees

35min Time cap
**Thanks to CrossFit Resolve for the WOD

Wed, 18-07-2018

WOD

Tuesday & Wednesdays Workouts in no particular order.

Core Giant Set: 3 Rounds
Russian Ball Throws (work to fatigue each side)
Hollow Press with leg flutters (as above)
Floor Knees 2 Elbows

Super Set x 3
Push Press Max Effort Set @BW/75%/50% etc (5-10 reps)
400m Run after each effort @75% pace
Rest as needed

Super Set x 3
DB Box Step Overs x 10
Single Leg Bench Glute Bridge with 5 sec Hold x 10 each side
Rest as needed

Super Set x 3
Strict Pull Ups/CTB x 8-12
Max Sets of Push Ups
Rest as need

WOD

Barbell Complex
Power Snatch + Hang Power Snatch + OH Squat
1+1+2

‘Randy’

35/25kg Power Snatch, 75 reps for time:
**advance your bar every 25 reps

Fri, 13-07-2018

WOD

Snatch – 75% x 1 x 3 sets
Clean & jerk – 70% x 1 x 3 sets
Snatch pull – 90% (of snatch) x 3 x 3
Snatch deadlift – 100% (of snatch) x 3 x 3
Front squat – 75% x 3 x 5 sets: follow each set immediately with 3 box jumps

Thu, 12-07-2018

WOD

Warm Up – 50 single skips
5 x Hang Power Cleans + 5 Split Jerks

Power Clean + Split Jerk 1 + 2
15mins

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
25/17.5kg

Wed, 11-07-2018

WOD

A) Hang 1min from the bar x 5 efforts
*each break do a set of HSPUs (min 10 reps)

B) For 5 cycles 2mins on 1min off

30 Skater Jumps
20 Shoulder Taps in Handstand
15 Squat Jumps

Tue, 10-07-2018

WOD

“Friendly Fist Fight”

In pairs, complete 3 rounds for max reps:
2mins of WallBalls 9/6kg
2mins of Sumo Deadlift High-pull 35/25kg
2mins of Box Jumps 20″
2mins of Push Press 35/25kg
2mins of Rowing, Calories
2mins Rest

Thu, 05-07-2018

WOD

A) Shoulder Activation 7mins

B) 10min to find a 2RM Strict Press

C) 12min AMRAP

12 T2B (sit ups)
12 Ring Push Ups
24 OH Plate Lunge 20/15kg

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Dubbo NSW

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Phone

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Mobility WOD
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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