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

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Tue, 27-06-2017


**On arrival Overhead Mobility + 3 x 10 OH Squat**

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

3 rounds for time of:
15 Row Calories
12 Power Snatches 42.5/30kg
9 Burpees

Mon, 26-06-2017


A) With a Row 2000m for time:
Partner A will complete 10/15 or 20 DB movements then swap

B) Hang Clean – 15mins
Heavy single (start moving on arrival!!!)

C) Weakness WOD
12min AMRAP
10 DB Snatches 15/10kg
10 Thrusters 20/15kg
Insert weakness here (reps & movement)

Sat, 24-06-2017


EMOM 36mins (4 Rounds)

Min 1-3: 400m Run
Min 3-6: 10 Bench press + 10 Deadlifts (65-70%)
Min 6-9: 10 DB Clusters 25/17.5kg

Thu, 22-06-2017


Tempo Front or Back Squat (3201)
5 x 5 (show control, the weight you move is secondary to your position)

For time:


-Back Squat 60/40
Front Squat 50/35
-Ring Rows
Strict Pull Ups(no bands)

Tue, 20-06-2017



With a partner for time:

Row 2980m

Then 6 rounds:

16 Push Ups
6 Squat Clean 85/50kg
17 Double Unders
*row is split up anyway you choose
**rounds are relay style

Sat, 10-06-2017


Athletes Choice

Today you may choose a lift, skill or program and a short Met-Con (b or c) or a long WOD (A)
**If you have another WOD you`ve missed let us know before the session

A) For time:
30 BW Bench Press
20 BW Bench Press
2000m Row
10 BW Bench Press

B) 10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

C) Fight Gone Bad
**if you missed it

Fri, 09-06-2017


“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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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