Brian with a powerful knee drive!

Brian with a powerful knee drive!

30sec/30sec/30sec(rest) x4

OHS / Skip
KBS / Pistol squat
Clean and press / Plank hold

Tags: ,

Comments No Comments »

The new tees are in!

We have red or black for the girls and black for the boys

$25 each. Let us know if you want one, there are heaps of sizes available.

Tags: , ,

Comments No Comments »

  • Canberra Gathering!

Sunday 19th July
10am
Black Mountain Peninsula
$10
Families and friends welcome!!!

The CrossFit community in Canberra is growing, let’s get together for a WOD and BBQ!

The local derby will consist of 2 workouts (1 as individuals and the 2nd completed as a team). The 2 WOD’s will be completely scalable to cater for all fitness and skill levels. We know there are a few “fire-breathers” out there so take advantage of the competition and get amongst it!

It will be a great morning of fun and camaraderie

3, 2, 1….GO!


  • Tough Bloke training is on this Sunday at 3pm, Kambah Adventure Playground (Springbett st. Kambah)
    Free for members / $15 for non members.
Tags: ,

Comments No Comments »

HQ WOD - Friday 090619 (modified)

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Push ups 15 reps
Push press 15 reps 40/30kg
Dips 20 reps

Tags: ,

Comments 1 Comment »

Bruce showing his graceful and elegant side during week 1 of tough bloke training

Bruce showing his graceful and elegant side during week 1 of tough bloke training

Bent row
3 x 10
Front squat
3 x 10

WOD
AMRAP in 10mins

15 x Bench dips
10 x Hang power clean
5 x Deck squat

Tags: ,

Comments 1 Comment »

Ian busting out some nice handstand push ups at the lake

Ian busting out some nice handstand push ups at the lake

This week we will spend some time working flexibility.

Buy-in
50 x Thrusters (40/30)

Then complete
21, 15, 9 reps of
Push ups
Air squats
Sprint
Dead lift (100/70)

Tags: ,

Comments 2 Comments »

Aims in a strong and perfect starting position for her OHS (Over head squat).

Aims in a strong and perfect starting position for her OHS (Over head squat).

The last Tough bloke training on today
3-4pm
Kambah Adventure Playground (Springbett st. Kambah)
Free to members OR $15 for non members

Tags: ,

Comments No Comments »

Ace pushing through his last few chins

Ace pushing through his last few chins

Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6×3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

Tags: ,

Comments No Comments »

Midline stabilization (gymnastic bodies)

Midline stabilization (gymnastic bodies)

Front squats
5 x 5
Handstand push ups
3 x max

WOD for time
21, 15, 9
Thrusters
Sumo deadlift high pull
Back extensions

Tags: ,

Comments 1 Comment »

Ta-da!

Ta-da!

Great week guys, if you have been hitting it hard this week enjoy a rest day if not use today to catch up on a WOD you have missed….like HANSON for those of you who missed it last night.

Tags: ,

Comments No Comments »