Tuesday 19/05/15 – And Cleans

12min EMOM (every minute on the minute)

2 Power Cleans

*increase weight each minute

For time 

21-15-9 reps of

Deadlifts 100/70

Box jumps 24/20

Handstand push-ups 


30 V-ups

30 leg raises

The Bumblebee 

According to scientists, the bumblebees body is too heavy and its wing span too small. Aerodynamically, the bumblebee cannot fly. But the bumblebee doesn’t know that and it keeps flying. 



Monday 18/05/15 – Post Coconuts

squat therapy 

Back Squats

20mins to find 5rm


3 rounds for time of

400m run

21 Kettlebell swings 24/16

12 pull-ups

Extras: standing broad long jump for distance

“The answer is to constantly vary….And if you’re not sure what to do…SQUAT!” – Camille Leblanc-Bazinet, Fittest on Earth.



Wednesday 13/05/15 – Amrapping

7min AMRAP

300m row

20 V-ups

10 toes to bar

7min AMRAP 

30 double unders

20 box step ups

10 pull-ups

7min AMRAP 

200m run

20 Kettlebell swings

10 push-ups

“If Crossfit becomes your sport, enjoy it still. I am excited to train. I don’t train to win; I train because I love it. Enjoy what you do.” – Jason Khalipa



Get to know your CF25 family……

When Mike joined CrossFit25, he had been serious about obstacle running for some time. He had run several obstacle races, and has run a few more since, but he was ready for a change of pace.

He quickly took to CrossFit and the strength training side of things to help better his obstacle game. Within months Mike had mastered many of the CrossFit skills. Mike has a great attitude every time he walks into the box and gives it 110% every WOD.

We often now use Mike and his experience as an illustration of how/why strength training can be of benefit to endurance athletes.

How old are you mike?


How long have you been doing crossfit?

Just over six months

What was the first crossfit workout you did and how did you go?

I did loredo a while ago with a friend just at an athletics track. It wasn’t a kind introduction to crossfit.

What was your reason for joining crossfit?

I walked in the door because I wanted to learn powerlifting, butt I signed up because the community was nothing like I’ve ever seen. Everyone was so nice.

If you had to describe crossfit in ten words how would you do it?

A community where everyone helps each other achieve their best.

What is your favourite movement of crossfit?

This changes weekly but I’d probably go with the burpee.

Least favourite?


How do you prepare for one of your big races?

Lots of running, pull-ups, and deadlifts. And stretching, but I should probably do more than I actually do.

Has cross fit helped you with your adventure racing?

Definitely. Obstacle racing is a lot like crossfit in the need for competitors to have strength in a broad range of activities. I’ve never been physically as strong as I’ve gotten doing crossfit.

If you could design one workout that you would absolutely demolish, what would it be?

Something body weight based? I loved my birthday wod, although I could probably have done with more burpees less handstand push-ups.

If you had to choose one movement to do every minute on the minute for a whole day (1440 reps), what would it be?

A burpee? One a minute sounds manageable.

And finally, describe the obstacle races that you do.

Obstacle racing is like running a military style obstacle course. A staple of the sport is that every course is different, and while there are common obstacles (8 foot wall, monkey bars) an obstacle can be anything, even constructing a Lego train in under 10 minutes. Any failed obstacle incurs a 30 burpee time penalty.