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Rest Day @ CFX CrossFit Main Page WODMonday, September 15, 2008
"The Chief"
Max rounds in 3 minutes of: 60kg Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.  Our Humble Beginnings. Thankyou to all who made it on Saturday night, greatly appreciated, special thanks to the organizers, you know who you are! House Keeping. Summer is almost here and so is the sweat factor, for hygiene and comfort please remember to bring a towel with you when training.
Posted by CFX on 09/15 at 12:01 AM
DeadliftSunday, September 14, 2008
1-1-1-1-1-1-1 Reps
Deadlift Increase load every set. Post Results to Comments 
Posted by CFX on 09/14 at 12:01 AM
MurphSaturday, September 13, 2008
Michael Murphy
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. First posted 18 August 2005 For time: 1600m Run 100 Pull-ups 200 Push-ups 300 Squats 1600m Run 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. Post Results to Comments. 
Posted by CFX on 09/13 at 12:01 AM
The Dark GoatFriday, September 12, 2008
Five Rounds For Time of:
Run 400m 21 KB Swing 24/16kg 15 Thrusters 60/30kg Post Results to Comments. Will be open this Sunday from 9am - Noon 
Posted by CFX on 09/12 at 12:01 AM
Rest DayThursday, September 11, 2008
Ten Rounds
200m Run 10 Push Ups 5 Deadlift 100/50kg Post Results to Comments. 
Posted by CFX on 09/11 at 12:01 AM
NateWednesday, September 10, 2008
Nate
Nathan Hardy In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 As many rounds as possible in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 32 kg Kettlebell swings Compare to 020708 Post rounds to comments.  Watch out Ella is going to catch you! If anyone has some pics or a story they would like to share on the main page send us an email at
Posted by CFX on 09/10 at 12:01 AM
CindyTuesday, September 09, 2008
As many rounds as possible in 20mins of:
5 Pull Ups 10 Push Ups 15 Squats Post Results to Comments. 
Posted by CFX on 09/09 at 12:01 AM
ComplexMonday, September 08, 2008
6 Rounds
3 Deadlift 3 Clean 3 Push Press Rest 3-5min between Sets Post loads to Comments. Compare With Wednesday, May 28, 2008 
Posted by CFX on 09/08 at 12:01 AM
Rest DaySunday, September 07, 2008“Tabata Mash Up”Saturday, September 06, 2008
Eight Rounds
Push press 40/20kg Squat Push Up Sit Up Split Lunge Hang Power Clean 40/20kg Rest 1 Min Post Results to Comments 
Posted by CFX on 09/06 at 12:01 AM
“Mick”Friday, September 05, 2008
5 Rounds For Time of
9 HSPU 12 KTE 15 Burpee Pull Up Post Result to Comments 
Posted by CFX on 09/05 at 12:01 AM
Thursday 03092008Thursday, September 04, 2008
5 Rounds of:
5 Back Squat 5 Strict Press 5 Weighted Pull ups Rest as required between rounds. Work on increasing load each round. Post load to comments. 
Posted by CFX on 09/04 at 12:01 AM
Rest Day @ CFX “Daniel”Wednesday, September 03, 2008
Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. For time: 50 Pull-ups 400 meter run 40kg Thruster, 21 reps 800 meter run 40kg Thruster, 21 reps 400 meter run 50 Pull-ups Post Results to Comments 
Posted by CFX on 09/03 at 12:01 AM
Tuesday 02092008Tuesday, September 02, 2008
For Time:
10 Pull ups 200m run 10 pull ups / 10 squats 200m run 10 pull ups / 10 squats / 10 push ups 200m run 10 pull ups / 10 squats / 10 push ups / 10 burpee 200m run 10 pull ups / 10 squats / 10 push ups / 10 burpee 200m run 10 pull ups / 10 squats / 10 push ups 200m run 10 pull ups / 10 squats 200m run 10 pull ups Post time to comments. 
Posted by CFX on 09/02 at 06:46 AM
MondayitisMonday, September 01, 2008
Seven Rounds
5 Front Squat 5 Lunge (L) 5 Lunge(R) 5 Back Squat Increase load each round, rest as required between rounds. Post Results to Comments. 
Posted by CFX on 09/01 at 12:01 AM
Entry Calendar
Recent
Tony
Lucky Legs Rest Day “Nate” Sunday Move That Body Swinger Rest Day From HQ “Ryan” Jerk It Tabata CFX Style The Finisher Upcoming CFX EventsThe Colin East Trust15 Nov 2008
Tough Bloke Challenge13th Dec 2008 Midday ClassFor all those who are interested!We are now starting the midday classes. Time: 1200 - 1300 Location: CFX 2 Production Avenue Kogarah Ph: 02 9588 4443 See you all there. Summer is fast approaching!  Russian Martial ArtsAs of the 01st of October 2008 CFX will be hosting a new and exciting Martial Arts class. CrossFit Certification February 21st - 22nd 2009 CrossFit Level 1 Certification CFX Sydney Australia  February 18th - 19th 2009 CrossFit Level 2 Certification CFX Sydney Australia Feeds
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