For time: - 30 Handstand Push-ups
- 40 Pull-ups
- 50 Kettlebell Swings - 24kg
- 60 Sit-ups
- 70 Burpees
Post time to comments.
Run 10k for time. Post time to comments.
Fitzroy Grand Opening this Saturday! As you may already know, we recently opened our first full-time CrossFit Victoria facility in Fitzroy. We'd now like to invite you to our Grand Opening on Saturday, August 30 from 11am-1pm.
The address is: Unit 3, 62 Rose Street, Fitzroy.
The day will include:
- workout demonstrations
- fitness challenges
- exercise workshops
- door prizes
- special Grand Opening membership deals
To book your place, please call us directly on (03) 9417 4907.
Your friends and family are welcome too! We look forward to seeing you all there.
As many rounds as possible in 20mins of: - 5 Hang Cleans - 40kg
- 10 Box Jumps
- 15 Squats
Post total rounds to comments.
21-15-9 reps for time: Post time to comments.
5 rounds for time: - 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Post time to comments.
When you start Crossfit and are new to pull-ups your hands can take a beating! Check out this 4 part series on taking care of your hands from Crossfit Virtuosity. Go
This was one of the workouts from the Crossfit games in 2007. Row 1k Then 3 rounds of: - 25 x Pullups
- 7 x Push jerk - 60kg
3 rounds for time: Post time to comments.
Time to test your max lifts. - Back Squat 1 rep
- Shoulder Press 1 rep
- Deadlift 1 rep
Your CFT is the total of all 3 lifts. Go here for a full explanation of the CFT rules.
I'm not eating much, I'm hungry and I'm not losing weight. Sound familiar? You've probably heard someone say this, chances are they're not eating the right types of food. Check out this article from Crossfit Rockwell for a great visual representation of good food choices versus bad. Go.
Complete the following for time: 50-40-30-20-10 Post time to comments.
21-15-9 reps for time: - Burpees
- Kettlebell Swing - 24kg
Post time to comments.
Run 400m rest 2 minutes - repeat 4 times.
Post time to comments.
It's Sunday, a day of rest. Do something you enjoy, I'm off to play golf, what are you doing?
Complete the following for time: - 50 Pull-ups
- 400m Run
- 21 x Thrusters - 43kg
- 800m Run
- 21 x Thrusters - 43kg
- 400m Run
- 50 Pull-ups
Post time to comments.
5 rounds for time: - 400m Run
- 15 x Overhead Squat - 43kg
Post time to comments.
For 30mins practice the following: - Muscle-ups
- Handstands
- L Sits
Rest, relax, take it easy!
Have you been to our new venue? If not, why not? Drop in and say hi. The address is 3/62 Rose st - entrance is on Fitzroy st. Look forward to seeing you there!
Complete 5 rounds of the following: - Sprint 100m
- 25 Thrusters - 20kg
- 25 Burpees
Post time to comments.
For time: - Run 1km
- 50 Box Jumps
- Row 1km
- 50 Burpees
- Run 1km
- 50 Jumping Pull-ups
Post time to comments.
Shoulder Press 1-1-1-1-1 reps Push Press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps Post loads to comments.
Feeling sore? A great way to breakdown scar tissue and remove adhesions is foam roller work. Again Faster have done a two part video demonstration on foam roller work. Go.
Max rounds in 20 minutes of: - 2 x Muscle-ups
- 4 x Handstand push-ups
- 8 x Kettlebell swings - 32kg
Post time to comments.
For time: - 50 Tyre flips
- 50 Sledgehammers
- 400m Farmers walk with 48kg Ketllebells.
Post time to comments. Peter did this yesterday and got 17:27
Run 5k Post time to comments.
THANKYOU!!!! A big thankyou to all of you who have helped with setting up the new venue. From Adam, Peter and myself we really appreciate it. For those who haven't had a chance to check it out yet... what are you waiting for! Drop in and say hi. - 3/62 Rose St Fitzroy, entrance is on Fitzroy street. We look forward to seeing you there, thanks again, Scott.
As many rounds as possible in 20 mins of: - 5 Pull-ups
- 10 Push-ups
- 15 Squats
- 20 Kettlebell Swings
Post rounds to comments. Thanks to Peter for this workout, it will be the first workout done at the new gym in Fitzroy!
21-15-9 reps for time of: - Overhead Squat - 43kg
- Burpees
Post time to comments.
Complete 10 rounds of the following: Post time to comments.
Why not use the rest day to work on your rowing technique? Once again the guys from Again Faster have provided a great instructional on rowing technique. Go.
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