For time:

100 reps of “Chest to Over­head” (M:40kg/W:30kg)

(may be press, push press or push jerk)

Penalty of 10 x KB Swing (M:24kg/W:16kg) every time the bar is returned to the ground or is low­ered from the chest to “hang” posi­tion. Penalty swings must be com­pleted before pick­ing the bar up again.

Post time and comments

5:00 ses­sion only

Cross­Fit Chicks

Fun­da­men­tals is almost full, don’t miss out!

AMRAP 20 min
10 Hang power clean 40kg
10 Front squat 40kg
10 Chest to over head 40kg

Learn more about paleo diets here.….…Read More!

Post time and comments

I know the feel­ing, in fact you all do!

Just a reminder that the box is open even though its a pub­lic hol­i­day, how­ever there will only be the 5:00pm session.

For time:

Run 800m
18 Press 40/30kg (chest to over head)
Run 600m
16 Press
Run 400m
14 Press
Run 200m
12 Press
Run 100m
10 Press

This WOD was from the CF sec­tion­als in Perth but with a rower. Thanks you Cross­Fit Perth for the great WOD. ( By great I mean Humbling)

Post time and comments

What a ses­sion, every one got PR’

April Daisy Deeming!

Born 11:10 after 17 hours of Labor!

Stats:
–57cm long,
– 8 pounds, and
– Baby Fran TBA

It has been con­firmed that she already has her Dad wrapped around her lit­tle fin­ger.

Con­grat­u­la­tion Mr and Mrs Jay Deem­ing on your family.