Archive for October, 2014

TESTING DAY 10 – Sat 1/11/14

You’ve made it!!! Or have you…

  1. MURPH – 6omin time cap
    • Run 1.6km
    • 100 pull ups
    • 200 push ups
    • 300 squats
    • Run 1.6km

Testing Day 10


TESTING DAY 9 – Fri 31/10/14

  1. 15mins to find a 1RM Front Squat
  2. 1min on / 1min off until fail
    • In working minute complete 30 Russian KB Swings (32/24)
    • Workout finishes when you are unable to complete 30 swings in the minute (“Chelsea” style)

Testing Day 9



Thurs – 30/10/14


Mobility, Rest, Recover

There will be a very relaxed movement/mobility session, lots of bands, rolling and LX balls. If you can, get to a pool, go for a long walk, get a massage, sleep an extra hour and try eat HEAPS of good CLEAN carbs, protein and fat.

TESTING DAY 8 – Wed 29/10/14

  1. 1RM Thruster
  2. “FRAN”  21-15-9 reps for time of:
    • Thruster (42.5/30)
    • Pull Up

Testing Day 8-1

Testing Day 8-2

TESTING DAY 7 – Tues 28/10/14

    1. 1RM Strict Press
    2. Max Prone/Plank Hold
    3. Beep Test

Testing Day 7-1

Testing Day 7-2

TESTING DAY 6 – Mon 27/10/14

There is NO 6am session today, however there will be 4 sessions in the afternoon/evening: 12pm, 4:30pm, 5:30pm and 6:30pm.

Our sensational mates down at CrossFIt Tenacity will be running the box today. So please thank them, and  “there’s simply no better way of doing it then with the traditional Australian hug or a kiss or a lick, a grope on the ass or a bit of a dry root. It’s still the most appropriate way I think of showing ones exuberance and excitement. And it’s certainly the most masculine and manly way of going about it!” – Billy Birminghm (aka The 12th Man)

  1. 1RM Overhead Squat (Scale to 3RM BTN Snatch Grip Push Press if unable to achieve a FULL range of motion OHS)
  2. 3RM Weighted Pull Up
  3. Max Unbroken T2B (Scale to K2C as needed)

Testing Day 6-1

Testing Day 6-2


TESTING DAY 5 – Sat 25/10/14

  1. Max effort 50m Sprint (4-7 attempts)
  2. 15mins for max reps Bench Press @ 3/4 Body Weight (scale to 1/2 BW if needed)
  3. 20mins to find a 1RM Deadlift

Testing Day 5

TESTING DAY 4 – Fri 24/10/14

  1. 15mins to find a max height Box Jump (**Record 2 results: 1) Landing with hips above knees, 2) As high as possible**)
  2. 15mins to find a 1RM Clean
  3. “GRACE” – For Time:
    • 30 Clean & Jerks (60/40) (6min time cap)

Testing Day 4