CrossFit CrossAxed has adopted and employed the CrossFit method of strength and conditioning and affiliated in May of 2010. CrossFit is growing rapidly due the results it delivers and also the variance in programming which provides a new stimulus on a daily basis.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, Fire services and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit workouts are designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don't change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Hey CrossFitters, I apologise for the late notice but my computer skills let me down again and an e-mail did not send that I thought sent. Anyway we are getting together tomorrow, Sunday the 29th of January from 2pm at the AFL Club Morningside. The Morningside AFL club is kid friendly and is located between the two AFL fields on Riding and Hawthorne rd Hawthorne. Family and friends are welcome. To those new to our box, please come and see the real side to everyone when they are not puffing and panting and covered in sweat. Hopefully see you all there for a couple of beers Sunday afternoon.

Rest Day

Enjoy the rain.....

Come on down to the Morningside AFL Club at Hawthorne Park 2pm today for a social catch-up!

10 Minute Round

100 Hand Release Push-Ups

Remaining time to do max Double-Under. Double Under's score.

Then

Team Prowler Push Relay

Snatch

1-1-1-1-1-1-1

Finisher

5 min amrap

10 Power Snatch 30kg

10 SDHP 30kg

"D'ya like daahgs?"

Australia Day Team WOD

In teams complete;

1600m run

100 burpees

250 kettlebell Swings 24kg (16kg)

250 Double Unders Pull Ups

250 Sit-ups

100 Push Press 42.5kg

1600m run

Anyone else thinking BBQ? Wykesy I know you are.....

Front Squat

3-3-3-3-3-3-3

then,

3 rounds, max handstand hold. Record total time.

Three rounds, for time

10 Hang Power Clean 60kg

20 Pull-ups

Walking Lunge 50m

One of the most paleo mo'fo's out there, Mark Sisson.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball 

Rest day

Rest and realise everyone starts somewhere..... Spealler in 2008

Deadlift 3-3-3-3-3-3-3

For time;

Row 800m

Run 400m

200 Squats

100 Push Ups

50 Pull Ups

10 Minute AMRAP

10 Power Snatch 30kg

50 Double Unders

10 Front Rack Lunge 30kg

Push Press

3-3-3-3-3-3-3

then;

3 rounds of

3 Superman to hollow rock

3 Strict Muscle Up

3 Strict Handstand Push Up

3 rounds for time of;

Handstand Hold 1 minute

Run 1km

Overhead Squat

3-3-3-3-3

Weighted Pistol

3-3-3

Rest Day

Prep your shoulders for the week ahead.

15 Minute AMRAP

10 Ring Dips

10 Front Squats 50kg

Run 100m

21-15 & 9 reps of;

Overhead Squat 60kg

Toes through rings

For repetitions;

2 Minutes Row (1 rep = 1 calorie)

2 Minutes Double Unders

2 Minutes Sumo Deadlift High Pull 24kg

2 Minutes Burpees

2 Minutes Squats

2 Minutes Wall Ball 9kg

each exercise starts on the completeion of the last, no rest period.

Turkish Get Up

5-5-5-5-5

Back Squat 5-5-5-5-5

Finisher

Max rep push ups in 2 minutes

5 rounds for time of:

10 Handstand Push Ups

Run 400m

10 Chest to Bar Pull Ups

Rest Day

Stop mooning the crowd Ains and get on with the WOD!

20 Minute AMRAP

10 Box Jumps 24"

10 Overhead Lunges 20kg

10 Overhead Squats 20kg

Run

5 x 400m every 3 minutes, run on the 3 minute mark and then rest remainder of time

5 rounds for time of;

10 Pistols

20 Double Unders

30 Kettlebell Swings 24kg

Snatch Balance 5-5-5-5-5

Finisher

2 minute AMRAP

Hanstand walk for distance

Welcome to 2012...

"Murph"

Run 1 mile

100 pull ups

200 push ups

300 squats

run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Rob will be in the box for a WOD at 8am if you want to come along and join in, if not do the WOD below.

For time:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups 

Happy New Year!

Hopefully your dancing was up to this standard last night!

10 rounds:
Handstand 30 seconds
Squat hold 30 seconds