CrossFit Sydney "Speading the Word"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au




CFHQ WOD
"Murph"
For Time
1.6km Run
100 Chin Ups
200 Push Ups
300 Squats
1.6km Run

+ 10kg Vest

Record Time Taken



ENDURANCE WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

1 min on, 90 sec off, 45 sec on, 90 sec off, 30 sec on, 90 sec off, 15 sec on, 90 sec off, 30 sec on, 90 sec off, 45 sec on, 90 sec off, 1 min on.


STRENGTH WOD

Muscle Snatch+Snatch Balance+ OHS
4x

Snatch
80%x1x3

C&J
80%x1x2


For Time
20-15-10
Kipping Pull Ups
Box Jumps


Spreading the Word


The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.
G Glassman