Archive for March, 2014

Tues – 1/4/14

A) Deadlift

  • 20mins to find a 5RM

A) For time

  • 50 doubles unders
  • 50 squats
  • 40 doubles unders
  •  40 abmat sit ups
  • 30 doubles unders
  • 30 push ups
  • 20 doubles unders
  • 20 knees to elbows

Mon – 31/3/14

The 2014 CrossFit Open is now done and dusted for most of us and what an unbelievable effort from every single person! The physical and mental determination shown by everyone on 14.5 was absolutely INSPIRIRING!

The Open, whether scaled or Rx, has been an unreal experience for everyone. The Hilltop community has definitely come out the other side stronger and better after you’ve judged or been judged, had some weakness’s exposed and seen where your level of overall “fitness” is at.

So where to from here? Well now is the perfect time to have a look at how far you’ve come from, where you are now, but most importantly, where you want to go! What goals do you want to achieve over the next 3, 6 and 12 months? What do I need to do to achieve those goals?

Whether it is your first un-assisted pull up, a body weight snatch, your first muscle-up or a sub 7min 2km row, we all need to set goals and make whole-hearted COMMITMENT to achieving them!

We are here to help you in anyway we can to achieve your goals, we are here to assist you every step of the way and we are always here to keep you accountable and on track. PLEASE DO NOT HESITATE to ask for guidance, we do not know it all, but our soul purpose at Hilltop CrossFit to help our members get fitter, faster and stronger, in every part of life!!!

Once again, your efforts everyday are MIND-BLOWING! See you all tomorrow!

A) Push press

  • 12 mins to find a heavy 5 for the day

A) For time: 18-12-6-12-18

  • KB swing (24/16)
  • Pull up
  • Run 200

Sat – 29/3/14

CrossFit Open 14.5 – From 9am

For time, complete:

  • 21-18-15-12-9-6-3 reps of:
    • Thrusters (43/30)
    • Bar facing burpees

Hilltop CrossFit Open 14.5 – From 8am

For time, complete:

  • 21-18-15-12-9-6-3 reps of:
    • Thrusters (30/20)
    • Bar facing burpees
  • 15min time cap

This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.


Fri – 28/3/14

A) 15mins to find a heavy 3 position clean (high hang, hang, floor) for the day

B) 15mins to find a heavy 3 push jerks for the day

C) AMRAP in 8mins

  • 5 power clean to push press (35/25)
  • 5 push-ups
  • Compare to 28/10/13

Thurs 27/3/14

EWOD (12 & 5:30pm only)

  • Run 5km

MOBILITY (6:30pm)

  • Hips, glutes, groins, lumbar – basically everything around your pelvis…. gon’ make y’all move like Elvis!


Wed – 26/3/14

A) Front squat

  • 3-3-3-3-3 @ 85% 1RM

B) Deadlift

  • 5-5-5-5-5
  • lifting every 90secs

C) Tabata thrusters (20/15)

Tues – 25/3/14

AMRAP in 20mins of:

  • Run 400m
  • 10 box jump overs
  • 10 hang power cleans (42.5/30)
  • 10 push press

Mon – 24/3/14

A) Back Squat

  • 2-2-2-2-2
  • >Superset with 10 hollow rocks/abmat sit ups

B) 5 rounds for time:

  • 1 rope
  • 10 wall balls
  • 15 KB swings (24/16)
  • 20 double unders

Scaling option: 3-5 rnds of:

  • 1 wall climb
  • 10 squats w/ wall ball
  • 15 Kb swings (16/12)
  • 20 lat bar hops