Author archive: john

Monday 24th December 2012

Today CFHC will be doing our first HERO WOD. Lt Michael Murphy is one of many killed in action.  One more sleep until XMAS. Work hard today and I can guarantee you will earn your XMAS pudding tomorrow. Strength and Technique 10 mins of Gymnastic Movements Workout of the Day “Murph” Run 1 mile 100…

Saturday 15 December 2012

CrossFit Newmarket Beast Wars action of the strength ladder! Happy Birthday to JEN and KAREN 🙂 Strength and Technique Weighted Push Up Bar Movements Workout of the Day 21 – 15 – 9 Sumo Deadlift High Pull (35/25) Hang Power Clean Push Press (3 burpees every time the bar is dropped) For time.

Friday 14 December 2012

 7am class going hard and pushing through todays WOD ‘Kelly’. Awesome effort by everyone. Gymnastics and Technique L-Sit Hold Testing Double Under Testing Workout of the Day KELLY Run 425m 30 Box Jumps (50/60) 30 Wall Balls (10/6) 5 Rounds for time

Thursday 13 December 2012

  Strength and Technique Clean 4 x 3 Workout of the Day 6 x Toe to bar 8 x Medball Clean 10 x Push Up 10 min AMRAP

Wednesday 12 December 2012

  Strength and Technique Hang Power Snatch 5 x 3 rep Workout of the Day HELEN Run 450m 21 x Kettlebell Swing (24/16) 12 x Pull Up 3 Rounds for time:

Tuesday 11 December 2012

 Brad going from strength to strength. An easy 3 reps at 80kg. Nice work Brad.   Strength and Technique Back Squat 4 x 5 Workout of the Day 10 x Double Unders 10 x Box Jump (60cm/50cm) 6 min AMRAP Rest 2 minutes, then 8 x Knee to Elbow 8 x Burpee 5 min AMRAP…

Monday 10 December 2012

Our very own Super Ange owning the Push Press today during the Strength Phase. Ange has been with us since day one and has already shown HUGE progress! A future Masters competitor perhaps.  Awesome work Ange.   Strength and Technique Push Press 4 x 3 Workout of the Day 20 x Clean (30/15) 10 x…

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