Daily workoutBefore attempting any of the workouts displayed herein, please read our Terms of Use and this important article. 
Rest
11th March 2010
Active recovery session. Rotate through the following, 5min per station:
Bumper plates; essential!
Fight Gone Bad
10th March 2010
Three rounds of (60 seconds at each station):
60 seconds rest after each round.
FGB explained
Back squat
9th March 2010
Back squat: 5 x 10 @ 70% of 1RM; 30X1 (tempo). NOTE: tempo of the lift is indicated by 30X1, this means take a 3 count to descend, do not pause at the bottom (i.e. explosive turn-around), ascend as quickly as possible, take a 1 count to reset at the top. 
Cross-chops & windmills
Thruster, pushup
8th March 2010
18-12-6:
Cash-out:
Fun with sledgehammers, kettlebells and boxes
Rest
7th March 2010
Practice what you suck at! 
Andy, resting.
Five rounds
6th March 2010
Five rounds:
Cash-out:
Skipping warm-up
Hang power clean
5th March 2010
Hang power clean: 3 @80% of 1RM, 3 @85%, max @90%. Cash-out:
Record reps for each round. 
Cam Wallace - upside-down
Sectional WOD #1 (Vic/Tas/NZ)
4th March 2010
For time:
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min. 
Angus at the qualifiers
Rest - Flexibilty session
3rd March 2010
Flexibility session:
Just for fun! Share: 
As many rounds…
2nd March 2010
AMRAP in 10 min:
Share:
Press
1st March 2010
Press: 3, 3, 3, 1, 1, 1. Cash out - 3 rounds (for time):
Share:
Another AMRAP
28th February 2010
AMRAP in 20
Share:
Rest
27th February 2010
Muscle up technique 
Jess, pullup Share:
Kelly (mod.)
26th February 2010
Three rounds for time of:
Yes. This is a shorter than normal version of Kelly. 
Share:
Back Squat
25th February 2010
3, 3, 3, 1, 1, 1 3x max
Post WOD nap Share:
Team Farmer’s Walks
24th February 2010
In teams of two, complete 20 x 100m (2x 50m shuttle) Farmer’s Walks. While one team member is racing the other recovers, team members must alternate. 
Support Angus’s charge at The 2010 Australasian Regional Qualifiers. Buy a t-shirt! (See News.) Share:
Rest
23rd February 2010
Burgener Warmup Work on Snatch Technique 
Its a blur Share:
Burpees, pullups, gasser
22nd February 2010
3 Rounds for time
Yay, burpees! Share:
Hang Power Clean
21st February 2010
5, 5, Max Then: Sub with floor leg raises and supermans 
Run! Share:
Dianne
20th February 2010
Deadlift Tech and HSPU tech Dianne
Angus recovers. We all wish Angus the best for his attempt at the CF Sectionals. Share:
Rest
19th February 2010
Odd object skills - sandbags, tyre flips, sledge hammers 
Adam helps Simon with his deadlift setup Share:
15min AMRAP
18th February 2010
AMRAP in 15:
Right in the middle of things. Share:
Weighted (strict) pullup
17th February 2010
3, 3, Max Then 5x10
Anthony coaches the group Share:
Thrusters
16th February 2010
5, 5, Max 
Andy squats. Injured shoulder, no problem; we work around it. Share:
Rest
15th February 2010
Practice squat clean technique & progressions.
A clear guide to the Olympic clean. Share:
AMRAP
14th February 2010
Kipping Technique Amrap in 12 minutes
Then 3 x Max L-Sit holds - on rings or paralletes 
Anthony: our newest intern Share:
Front Squat
13th February 2010
3,3, max.
How to do a front squat Share:
Thruster Technique & Rowing Technique
12th February 2010
For time:
Hamish gives the thumbs up at a recent triathlon Share:
Rest day
11th February 2010
Work on recovery today, some ideas:
If your squat ain’t all it can be then it’s time for some Squat Therapy!
Soula after kicking Annie’s ass Share:
A mix up
10th February 2010
Three rounds for time of:
It’s a blur Share:
Power snatch 3s
9th February 2010
Burgener Warmup Power Snatch 
The lunchtime crew tackle “Annie” Share:
Death by Tabata
8th February 2010
Perform alternating deadlifts 80kg (scale as necessary) and burpees within the Tabata interval framework Instructions:
Push-ups by Beck Share:
Rest
7th February 2010
Practice your Double Unders. “Bounce, Bounce, Jump!” 
Morning mobility drills Share:
4x400m
6th February 2010
Burgener Warmup Snatch Technique 4x400m run 
Early morning carpark fitness at CFV Share:
Weighted pull-ups
5th February 2010
Weighted (strict) pull-up
USDA Food Pyramids Vs Paleo Food Pyramid - Explained Share:
Deadlift 5x3
4th February 2010
Deadlift 5x3 (85% of 1RM)
Big Fat Lies Share:
Rest
3rd February 2010
Practice:
Best Oils to Cook With For Health Share:
Helen
2nd February 2010
Technique practice: kettlebell swings “Helen” Three rounds:
Foods to Avoid on The Paleo Diet - Sugars Share:
Front squat
1st February 2010
Front squat Cash-out:
Foods to Avoid on The Paleo Diet - Grains Share:
Bodyweight couplet
31st January 2010
25-20-15-10-5:
Then:
Foods to avoid on Paleo - Dairy Share:
Rest
30th January 2010
Practice:
The Paleo Diet Explained Share:
Georgia
29th January 2010
Push Jerk – Technique “Georgia” (a little like Cindy)
The newest addition to the Moloney family Share:
Power snatch
28th January 2010
Burgener Warm-up Power Snatch 5, 5, max.
Power snatch Share:
Deadlift
27th January 2010
Deadlift 5, 5, Max Then:
Buddy Lee Power Jump Double-Under Share:
Rest
26th January 2010
Practice:
MMA - The Knockouts of 2009 - Vol.2 Share:
Couplets
25th January 2010
Complete each couplet three times, then move to the next couplet: A1 – KB cross chops, 15ea B1 – Overhead walking lunges, 10-20kg plate, 20m C1 – DB/KB windmills, 10ea This workout is not timed. Loads to be determined by coach and/or athlete. Then:
Steve Cotter Kettlebell High Windmill Instructional Share:
Press
24th January 2010
3,3,Max Then: 3 rounds (for time):
Scott has his hand on the stopwatch while Kevin presses Share:
Deadlift
23rd January 2010
Deadlift Then: 
Pull-up variations (showing how scalable our program is) Share:
Rest
22nd January 2010
Practice:
BJ Penn Muscle-up Share:
Row
21st January 2010
Row 500m Cash-out:
Full planche push-ups Share:
Back squat
20th January 2010
Back squat
LSU Tigers Coach Tom Moffitt talks about the back squat Share:
One round
19th January 2010
For time:
Steve Maxwell - Encyclopedia Of Joint Mobility Share:
Rest
18th January 2010
Practice:
A different kind of Snatch (content warning) Share:
Box jumps & pushups
17th January 2010
21-15-9:
800m run Cash-out:
Balance, co-ordination, strength, power, accuracy ... and FUN! Share:
Power clean 3RM
16th January 2010
Power clean Then 4x10:
470lb Atlas Stone lift Share:
Fran
15th January 2010
21-15-9:
Cash-out:
Share:
Rest
14th January 2010
Practice:
10 Tips When Eating Paleo Share:
Overhead squats
13th January 2010
Overhead squat Cash-out:
Are you fit enough? Sectional qualifiers are on in February. Share:
Press 5RM
12th January 2010
Press Cash-out:
Mark Sisson interview on exercise and Primal living 10/5/2009 (4/4) Share:
Deadlift & The Gasser
11th January 2010
Five rounds:
Cash-out:
Mark Sisson interview on exercise and Primal living 10/5/2009 (3/4) Share:
Rest
10th January 2010
Practice:
Mark Sisson interview on exercise and Primal living 10/5/2009 (2/4) Share:
Pullup & burpee countdown
9th January 2010
10-9-8-7-6-5-4-3-2-1:
Cash-out:
Mark Sisson interview on exercise and Primal living 10/5/2009 (1/4) Share:
Back squat 5RM
8th January 2010
Back squat Then:
Paleo in a Nutshell Part 2: Exercise Share:
It’s about the hips
7th January 2010
25-20-15-10-5:
Cash-out:
Paleo in a Nutshell Part 1: Food (an amusing but educational intro) Share:
Rest
6th January 2010
Practice:
Low Carb Diets - Ketogenic Diets Share:
Run, Lunge, Pull
5th January 2010
400m run Three rounds:
400m run
Barefoot running stride in slow-mo Share:
Power cleans
4th January 2010
Power clean Perform a number of warm-up sets so that you can start at or beyond your current 5RM.
Dangers of High Fructose Corn Syrup w/ Roger Drummer Share:
Row
3rd January 2010
Row 1000m. Cash-out:
A detailed explanation of correct rowing technique Share:
Rest
2nd January 2010
Practice:
Is Bread Killing You? Share:
Deadlift
1st January 2010
Deadlift
How to Reach Your New Year’s Resolutions! Share:
Back squat
31st December 2009
Strength/power
The year in review: Angus after setting the pace in the sand dune run at the 09 Qualifiers Share:
Run, squats
30th December 2009
Strength/power WOD
The year in review: The 2009 qualifiers Share:
Rest
29th December 2009
The year in review: Scott giving it everything Share:
Tyre ball
28th December 2009
Strength/power WOD
We really don’t take ourselves too seriously (NOTE: explicit language) Share:
150 Burpees
27th December 2009
Practice:
WOD 
The year in review: Zane surveys the Cronulla sand dunes before the final Qualifier event Share:
Karen
26th December 2009
Learn a new game 
Hand protection is advised for some workouts Share:
Rest
25th December 2009
It’s Christmas! Share:
Annie
24th December 2009
Strength/power WOD
Front squats Share:
Team Effort
23rd December 2009
In teams of 2-3, each member in turn completes 4 rounds of 250m row. When not rowing, you get to recover. Total team time is the final score. If you are solo, row 4x 250m as fast as possible, resting as required between efforts. 
The aftermath Share:
Front squat
22nd December 2009
Strength/power WOD
Angus takes a post-WOD nap in the reception area Share:
Rest
21st December 2009
Angus & Zane in the middle of “Murph Jr” Share:
Snatch
20th December 2009
Snatch: 1, 1, 1, 1, 1, 1, 1
Weller vs. Rezazadeh, 2000 Olympics - Snatch Share:
Max HSPU
19th December 2009
Strength/power WOD
Danny Green vs Roy Jones Jr from Sydney, Australia 02/12/09 Share:
Deadlift
18th December 2009
Deadlift: 1, 1, 1, 1, 1, 1, 1. Increase the load with every rep.
NBA TV Top 10: December 4th Share:
Rest
17th December 2009
Anthony Findlay discusses why is strength and conditioning important Share:
Hang power clean
16th December 2009
Hang power clean: 5, 5, 5, 5, max.
Mike Burgener - Hang Power Clean Share:
Back Squat 5RM
15th December 2009
Back squat: 5, 5, 5, 5, max.
Parkour on a bike Share:
Weighted pull-ups & a Tabata couplet
14th December 2009
Strength/power WOD
Score is total of the lowest reps completed in a round for both movements of the couplet
Atkins Diet Misconceptions: Ketosis versus Ketoacidosis Share:
Rest
13th December 2009
Robb Wolf talks about insulin resistance Share:
Deadlifts, burpees
12th December 2009
Strength/power WOD
Sean Sherk Caveman Training Share:
Angie
11th December 2009
“Angie”
Scale to 75 reps or 50 reps as required.
MEBB 5 Day Template Share:
OH Squat
10th December 2009
Overhead squat 5, 5, 5, 5, max. 
Got squat? We can learn a lot from our children. Will squats effortlessly without coaching. Share:
Rest
9th December 2009
Original MEBB Template Share:
Snatch grip deadlift
8th December 2009
Snatch grip deadlift 5, 5, 5, 5, max. 
Henry Rollins - a long time friend of the iron Share:
Murph Jr.
7th December 2009
“Murph Jr.” For time:
Partitioning is allowed.
World’s Strongest Man Legend Mariusz Pudzianowski Share:
Deadlift, HSPU
6th December 2009
Strength/power WOD
CrossFit gun Greg Amundson does Fran heavy Share:
Rest
5th December 2009
Share:
Gasser
4th December 2009
Strength/power WOD
Mike, handstand on Mt Kosciusko Share:
Deadlift
3rd December 2009
Deadlift 5, 5, 5, 5, max. 
75 times floor to overhead. Hurt much? Share:
50 Burpees for time
2nd December 2009
Strength/power WOD
Burpee variations Share:
|
Sponsors
 |