Monday 30/03/15 – The Bec: Commitment and Dedication

squat therapy

Back Squats 3 x 5

“The Bec”

For time

26 burpees

26 deadlifts 80/60

26 DB goblet squats 20/10


Bicep Curls 5 x 10

Great things never came from comfort zones.



Thursday 26/03/15 – The Dorsy

Front Squat 5 x 2 (80% across)

“The Dorsy”

15min AMRAP

10 DB snatches 30/20

15 air squats

20 Kettlebell swings 24/16

30 sit-ups

It’s never too late to become what you might have been.



Tuesday 24/03/15 – HUGE EMOM OF LEFTOVERS

6 rounds/90 seconds set

15 Thrusters 42.5/30kgs

15 burpees

15 box jumps 24/20

15 alt front BB rack lunges

The only way to discover the limits of the possible is to go beyond them into the impossible.



Monday 23/03/15 – Open Wod 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.

Winners are made in those moments between breaths – when you decide to quit or keep pushing.



Wednesday 18/03/15 – A Chipper

For time complete the following:

800m run

10 burpees

20 ring dips

30 push-ups

40 air squats

50 double unders

40 air squats

30 push-ups

20 ring dips

10 burpees

800m run

“When you know what you want, and you want it badly enough, you’ll find ways to get it.”


Tuesday 17/03/15 – Freddys Revenge

Coach led warmup

Deadlifts 5 x 3

“Freddy Krueger”

For time 21-15-9 reps of

Kettlebell swings


Extras: 3 x 2min planks

“He who does not hope to win has already lost.” – Jose Joaquín de Olmedo


Monday 16/03/15 – Open Wod 15.3

OPEN 15.3
7 Muscle ups
50 Wall Balls, 20/14

100 Double unders

“Eliminating weakness is as important as getting strong.” – Ursula


Get to know your CF25 family….

It has been a while since we spotlighted a member and there’s no better candidate then to the person who threw down the most talked about belated of belated Christmas parties. This amazingly generous and beautiful person was kind enough to give us some of her time away from her busy schedule of baking competition Paleo cookies and teaching Coach Dan the importance of bench pressing to fill out his tank tops to asking her some hard hitting CF25 questions.

Meet our Jemma…..

When did you start CrossFit?

October 2013, minus a brief hiatus in 2014 because of a workplace back injury.

How do you explain crossfit to you friends?

It’s cardio, weightlifting and gymnastics and you’ll never get bored.

The only other thing I say is thank gosh I work in a hospital with access to wheelchairs and hand rails post leg day.

What do you do for work?

I’m a Midwife, specialising in ultrasound in high risk pregnancies

What’s is your favourite/less favourite movement and work out?

Favourite: Burpees and baking for competitions.

Least favourite: Pull ups and sit ups…….I don’t have any core muscles, just elective ones.

Who’s your favourite/best looking coach?

Pete…….just kidding, I mean Daniel of course! ;)

Do you have any nicknames?

Just your standard….Jem

Favourite cheat meal?

Top Paddock’s hotcake (to die for!)

What might we find in your fridge at home?

Fridge is pretty well stocked with good food at the moment, fresh veggies, fruits, meat and but there is always something in there that I have baked recently. At the moment it’s homemade paleo cacao cake, if Daniel hasn’t eaten it all before I get home from work.

Guilty TV pleasure?

The Mindy Project……I’m pretty sure I’m mindy

What was your favorite childhood T.V Program?

Heartbreak High

One super power?

To have a photographic memory…..then I might not have so many awkward moments with parents of babies I can’t remember delivering (I’m so bad)

How did you come to be the head of the social committee?

I had nothing to do with it! I just rocked up one day and heard I got nominated! Haha I’m more than happy to plan some fun times for our box. Easter egg hunt for easter anyone?

If you have any suggestions for further social CF25 activities please let me know……



Wednesday 11/03/15 – Dipping Grace

Thunderstruck warmup


30 Clean and Jerks for time. 60/40kgs

5 rounds of

20 ring dips

15 wall balls


3 x 1min hollow rock holds

“The very best thing you can do for the whole world is to make the most of yourself.” – Wallace Wattles


Tuesday 10/03/15 – Frontin

Chad McKay warmup

Front Squats 5 x 5 (80% of 1rm)   

4 rounds for time

400m run

10 burpee jumps onto blue plate

Extras: 4 x 1min planks (30sec rest)

“If you love what you’re doing, you will be successful.” – Lauren Fisher


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