Getting Started
The best way to get started is to contact Tommy on 0407 033 841 and organise your introductory triple pack to learn the 9 fundamental moves of CrossFit. Then you can start working on WODs (Workout of the Day).
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December 2009
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CrossFit Games Widget

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Archive for December, 2009

PostHeaderIcon Tuesday 291209

Snatch

1-1-1-1-1-1-1.

 

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PostHeaderIcon Monday 281209

 

Row 5k

 

 

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PostHeaderIcon Sunday 271209 Rest

Rest Day

“Never look down on anybody unless you’re helping him up.”

Jesse Jackson

PostHeaderIcon Saturday 261209

Bench Press

1 rep
10 reps
1 rep
20 reps
1 rep
30 reps

Choose a weight which you can do the sets unbroken, go heavy on the singles.

PostHeaderIcon Friday 251209 Christmas Day

santa_claus

Merry Christmas.

Deadlift

1 rep
10 reps
1 rep
20 reps
1 rep
30 reps

Choose a weight which you can do the sets unbroken, go heavy on the singles.

PostHeaderIcon Thursday 241209

Front Squat

1 rep
10 reps
1 reps
20 reps
1 rep
30 reps

Choose a weight which you can do the sets unbroken, go heavy on the singles.

PostHeaderIcon Wednesday 231209 Rest

Rest Day

or

“Festivus”

5 rounds for time of:
23 Wall balls
12 Knees to elbows
9 Snatches

Happy Festivus

festivus-yes-bagels-no

PostHeaderIcon Tuesday 221209

Diane

21-15-9
Deadlift, 105kg
Handstand push ups

If you don’t have HSPUs sub handstands, pushups, push ups on knees. Pick the hardest one you can do.

.wod2

PostHeaderIcon Monday 211209

Three rounds for time of:
5 Ascents of a 15′ rope
21 Ring dips
50 Squats

If you don’t have a rope. Sling your towel over the pull up the bar and grab both ends and do pullups. Do fve pullups for each ascent.

.yoana16kgsnatch2

PostHeaderIcon Wednesday 161209

wod1

Back Squats

3-3-3-3-3

 

 

 

 

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“I lost about 8 kilos in total as well as 10 cm off my waist and feel amazing as a result of that. Tommy is a motivated trainer and his enthusiasm shows through all the time…The program was great and focused on the results that I needed, I can’t fault the service at all.” — Craig Quilty, 47,Hornsby.

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