Wednesday 19/11/14 – SUMO

Coach led warmup (glute activation program)

Sumo Deadlifts 3 x 5

For time
21-15-9 reps of
Thrusters 40/30

“Success is walking from failure to failure with no loss of enthusiasm.”
- Winston Churchill


Tuesday 18/11/14 – PENDALAY

Coach led warmup

Pendalay Rows 4 x 10

For time:
10-8-6-4-2 Squat Cleans 60/40
50-40-30-20-10 Double unders

Standing Broad Jump for Distance
5 attempts

“Practice isn’t the thing you do when you’re good. It’s the thing you do that makes you good.” – Malcolm Gladwell



Monday 17/11/14 – Front Squats

Chad McKay warmup part 2

Front Squats 5 x 3

5 rounds for time
200m run
15 toes to bar
10 push press 40/30
5 burpees

“Don’t fear failure…in great attempts it is glorious even to fail.” – Bruce Lee




As the last round of Season 1 of the Ausfl was played on the weekend, I reflected back to where it all started in Murrumbeena. A flash back to when I proposed to our members of getting a team together, the hesitation in competing in the sport of CrossFit let alone a sport for the first time and then for those who ventured into the unknown it was humbling to see how each one of them were able to push, sweat, hurt, grind, inspire, teach and unite together in training and on game day.

Unbelievably proud of our athletes and it is such an honour to have such great people representing CF25. All members of the team have been bringing a great intensity into the gym, having lots of fun and being real supportive of one another during the season. The coaches and I are extremely happy to be mentoring and working alongside these athletes.

Everything has stemmed from the day when you all signed up for it and I am thankful for all those that believed, challenged and took action to making this happen.

Looking forward to seeing how our athletes evolve and progress from here and seeing us all come together again in the finals.


Coach P

“You never win any games you don’t play.” – Mark Cuban


Thursday 13/11/14 – Power to the People

Burgener warmup

Power Snatch 7 x 2

For time
3 rounds of
600m run
20 DB alt snatches 25/15
30 double unders

“The greatest weakness of most humans is the hesitancy to tell others how they love them when they’re alive.”
- Optimus Prime



Wednesday 12/11/14 – Upside Down

Handstand practice

For time:
Buy in with 100 double unders
5 rounds of
200m run
15 Kettlebell swings 24/16
10 toes to bar
5 burpees
Then cash out with 100 double unders

“Sometimes the biggest problem is in your head. You’ve got to believe.”
- Jack Nicklaus



Tuesday 11/11/14 – PUSH

Prewod warmup: run 600m
3 rounds of
10 ring rows
15 goodmornings
20 air squats

Floor Press 5 x 3

9min amrap
10 ring dips
10 heavy ball slams
10 jumping squats

After party: 500m row for time

“Challenges are what make life interesting and overcoming them is what makes life meaningful.”
- Joshua J Marine



Monday 10/11/14 – Half a Barb

Chad McKay warmup

Back Squats 5 x 3

‘Half a Barb’
For time complete 2 rounds of
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Do today what others won’t so you can do tomorrow what others can’t.



Thursday 06/11/14 – Mini Nic

Pre wod work:
Bulgarian Split Squats 3 x 8 each leg

Bench Press 5 x 3

Mini “Nicole”
10min amrap
200m run
Max pull-ups

“Many of the things that seem impossible now will become realities tomorrow.”
- Walt Disney



Friday 31/10/14 – Run and a barbell

For time complete the following:

600m run
20 front squats 60/40
600m run
20 deadlifts
600m run
20 deadlifts
600m run
20 front squats
600m run

Success isn’t given by trying. It’s earned by doing. – Myles Jury



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