Arnold loves it.
Workout
Overhead Squat
5,5,5
Strict Press
3,3,3,3
rest
100 KB Swings (24/16)
every break 2 x suicide shuttles
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This week both Cy and Matty W are heading off on some extended recreational leave, Cy just for a month to Japan to purchase underpants from vending machines and all things Hello Kitty and Matty to Europe for a while to get more cultured and stuff, have good trips guys and catch you when you [...]

The guys over at Southern Xfit in Perth are hosting “The Primal Throwdown” CrossFit games day this Saturday, its set to be an awesome event that sold out all 100 competitor spots in record time.  There were a few people than wanted to compete from Adelaide but the cost of heading over was a bit [...]

Workout
Back Squat
5,5,5,5,5
rest
50 pullups
50 ring dips
partition as required
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absolute classic video of a classic workout done by a CrossFit legend
Workout
‘Helen’
3 rounds for time
400m run
21 KB Swings (24/16)
12 Pullups
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After warmup sets the 3×5 overhead squats are ascending (getting heavier), work up to a heavy but not max effort set of 5.  With the set of 15 you only get one attempt unless you bail within 5 reps – only one bail allowed
Workout
Overhead Squat
5,5,5
rest 5mins
15rep max
rest
finisher..

Came up on crossfit.com a little while ago, an interesting little workout – there will be appropriate scaling and sub’s on offer for those that arent able to whip out 10 muscle ups and wander around on their hands for ages…
Workout
3 rounds of
10 muscle ups
10 forward rolls
20 pistols (alt legs)
20 yard handstand walk
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I, like you have been wondering how I was going to deal with my foe smiting issues, thank god for the Great Sword.  Its one of those wtf videos, the fat man attacking the beef carcass makes it worthwhile tho.
Workout
5 sets for load
1 push-press, 2 push-jerk, 3 split-jerk (rest 3min between sets)
rest
4 rounds
45sec row for [...]

There appears to have been a server side problem with the website today but looks like it is fixed and working again.  As I mentioned yesterday, the WOD will be appearing earlier than before (so you can sit at work and twitch just thinking about it..) With the handstand pushups your looking to go for [...]

With mornings starting next week the workout post will be appearing earlier (that doesnt mean start cherry pickin’ workouts).  Its going to take a little while to adjust to the new space and im working on people possibly being a bit late figuring out the new location etc so the workouts are going to be [...]