NAVIGATION

WHAT IS CROSSFIT?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specialising. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

WOD INSTRUCTIONS

These WODs (Workout Of the Day) are provided as an example of the CrossFit model. If you choose to follow these workouts please do so with commonsense.

Familiarise yourself with the movements found in these workouts by refering to the CrossFit exercise guide and please read these terms before proceeding.

If you wish to learn more about these exercises, you are welcome to come and train with us at any time, contact us for more information.

Be sensible and always exercise to your level not anyone else's.

WODS VIA EMAIL

Get your daily workouts by email.

Click here and FeedBurner will do the rest.

The old blog

You can still check out the posts from our old blog right here.

making you fitter than ever

CrossFit Victoria offers a fitness model that has been proven by elite athletes, armed forces personnel and thousands of everyday people like you. We prescribe purely functional exercise that will improve your ability to function from day-to-day. If you are prepared to put in the effort, CrossFit can make you fitter than you ever thought possible.

Be part of the fastest growing fitness community in the world!

Enjoy the workouts!

Adam Stanecki
Director

Elite Fitness guaranteed

We guarantee that you will be fitter than you've ever been if you train with us - read more.

MAILING LIST

We'll send you a $50 training voucher just for signing up.

And you'll get a free copy of our new e-book "The Health & Fitness Triad" too.

For Email Marketing you can trust

Community forum

Join our online community and discuss all things health, fitness and CrossFit.

You can record all of your workouts here too and gain som evaluable feedback from our more experienced athletes.

INTRODUCE SOMEONE

Send this page to a friend.

associates

RingFitness.com.au -
Buy Gym Rings

our friends

Post time to comments.


NAVIGATION Main About us Services Products Articles Media library Message board Contact info WHAT IS CROSSFIT? CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specialising. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen. WOD INSTRUCTIONS These WODs (Workout Of the Day) are provided as an example of the CrossFit model. If you choose to follow these workouts please do so with commonsense. Familiarise yourself with the movements found in these workouts by refering to the CrossFit exercise guide and please read these terms before proceeding. If you wish to learn more about these exercises, you are welcome to come and train with us at any time, contact us for more information. Be sensible and always exercise to your level not anyone else's. WODS VIA EMAIL Get your daily workouts by email. Click here and FeedBurner will do the rest. ARCHIVES November 2006 December 2006 January 2007 February 2007 March 2007 April 2007 May 2007 June 2007 July 2007 August 2007 September 2007 October 2007 November 2007 December 2007 January 2008 February 2008 March 2008 April 2008 May 2008 June 2008 July 2008 August 2008 September 2008 The old blog You can still check out the posts from our old blog right here.	making you fitter than ever CrossFit Victoria offers a fitness model that has been proven by elite athletes, armed forces personnel and thousands of everyday people like you. We prescribe purely functional exercise that will improve your ability to function from day-to-day. If you are prepared to put in the effort, CrossFit can make you fitter than you ever thought possible. Be part of the fastest growing fitness community in the world! Enjoy the workouts! Adam Stanecki Director	Elite Fitness guaranteed We guarantee that you will be fitter than you've ever been if you train with us - read more. MAILING LIST Sign up to our mailing list and receive fortnightly articles and subscriber only offers. We'll send you a $50 training voucher just for signing up. And you'll get a free copy of our new e-book "The Health & Fitness Triad" too. For Email Marketing you can trust Community forum Join our online community and discuss all things health, fitness and CrossFit. You can record all of your workouts here too and gain som evaluable feedback from our more experienced athletes. INTRODUCE SOMEONE Send this page to a friend. associates RingFitness.com.au - Buy Gym Rings our friends Finomenal Fitness CrossFit Sydney CrossFit Newcastle CrossFit Brisbane CrossFit Effects Octogen Rio Grappling Club Dominance MMA Centrality
	Monday, 8 September 2008 From Adam Try this one from Adam Stanecki, owner of Crossfit Victoria. 50-40-30-20-10 Power Cleans - 1/2 BW Push-ups Post time to comments. We want your input.Post a Comment. Posted by Scott :: 1 Comments ::Links to this post [Up to the top] Sunday, 7 September 2008 Candy 5 rounds of the following: 20 Pull-ups 40 Push-ups 60 Squats Post time to comments. We want your input.Post a Comment. Posted by Scott :: 0 Comments ::Links to this post [Up to the top] Saturday, 6 September 2008 Rest Day Another article from Jon Gilson at Again Faster. Three weeks ago, I decided I was going to do a sub-3:00 "Fran". Given my previous best of 3:22, a solid effort that included coherent talking afterward, I didn't think this would be a big deal. I was wrong. Things went off the tracks during the middle of the 15 set, when I lost my balance and pressed out the eighth thruster. The workout never got better, and I finished my last pull-up at 3:52, a full fifty three seconds shy of my goal. Unfortunately, missing my personal record was not the worst thing that happened to me that day, as I spent the next four hours lying on the bathroom floor making sounds like a wounded kitten while my head pounded out the baseline to "Thunderstruck". You can find the full article here We want your input.Post a Comment. Posted by Scott :: 0 Comments ::Links to this post [Up to the top] Friday, 5 September 2008 Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power cleans - 60kg Post time to comments. We want your input.Post a Comment. Posted by Scott :: 0 Comments ::Links to this post [Up to the top] Thursday, 4 September 2008 3 rounds of fun Complete 3 rounds of the following for time: 25 Box jumps 25 Pull-ups 500m Row Post time to comments. We want your input.Post a Comment. Posted by Scott :: 0 Comments ::Links to this post [Up to the top] Wednesday, 3 September 2008 Squat Go Heavy! 3-3-3-3-3 Post loads to comments. We want your input.Post a Comment. Posted by Scott :: 1 Comments ::Links to this post [Up to the top] Tuesday, 2 September 2008 Rest Day Rest, Relax, Recover. We want your input.Post a Comment. Posted by Scott :: 0 Comments ::Links to this post [Up to the top]