CrossFit SEQ

CHRISTMAS GET TOGETHER!

Saturday 19th December will be our Christmas get together - at the 8am session

A complimentary WOD followed by breakfast (please bring a plate to share, the bacon and eggs will be provided)

Everyone Welcome!
If you have been meaning to come down and have a go now is your chance.

Our last session of the year is going to be wednesday the 23rd Dec. @  6:30pm and the first session back in the new year will be Monday 4th of January 5:30pm(youth session)

Merry Christmas everyone and a very Happy New Year!

WOD 17 December 09

ROW ROW ROW

3 x 500m

Score = Fastest time!

 

 

 
  

Learning is like rowing upstream:  not to advance is to drop back.  ~Chinese Proverb

WOD 16 December 09

"ELIZABETH"

21,15,9 reps of ....

Squat cleans
Ring dips

Nobody trips over mountains.  It is the small pebble that causes you to stumble.  Pass all the pebbles in your path and you will find you have crossed the mountain.  ~Author Unknown

WOD 15 December 09

"NICOLE"

Run 400m
max no. of pull-ups

A.M.R.A.P in 20 min......

Score = Total no. of pull-ups

Well done Shane new CFSEQ record with 111 and Angela top Female and a PB awesome!

 

Hard work spotlights the character of people:  some turn up their sleeves, some turn up their noses, and some don't turn up at all.  ~Sam Ewing

WOD 14 December 09

K/B Swings (24)(16)
Sit-ups

20-1

 

You cannot plough a field by turning it over in your mind.  ~Author Unknown

REST DAY

 

Enjoy your day of rest - see you all tomorrow!

If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.  ~Elbert Hubbard

WOD 12 December 09

HAPPY BIRTHDAY QUEENSLAND

150 YEARS!

150 BURPEES FOR TIME.......

 

You feel free in Australia. There is great relief in the atmosphere - a relief from tension, from pressure, an absence of control of will or form. The Skies open above you and the areas open around you. D.H Lawrence

WOD 11 December 09

"CINDY"

5 Pull-ups
10 Push-ups
15 Air Squats

A.M.R.A.P in 20 minutes......

Fantastic effort today from everyone well done!
Congratulations Shannon another CFSEQ benchmark record great stuff buddy :-)

I may not be there yet, but I'm closer than I was yesterday.  ~Author Unknown

WOD 10th December 09

 

7 Ring Rows
11 K/B Swings (24)(16)

A.M.R.A.P in 10 minutes .......

 

 
We must embrace pain and burn it as fuel for our journey.  ~Kenji Miyazawa

WOD 9th December 09

10 Deadlifts (60)(40)
15 Push-ups

10 Rounds .........

 

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

 

WOD 8th December 09

21 Double Unders
15  Wall Balls 10ft (10)(6)
9 Box Jumps (24)(18)

7 Rounds for time..........

 

Excellence is not a skill.  It is an attitude.  ~Ralph Marston