Do the following for total reps on a continuously Running 10min clock – 4min Max Rep Clean @ 60/40Kg – 3min Max Rep Ring Dip – 2min Max Calorie Row – 1min Max Rep Push Press @ 60/40Kg   … Continue reading →

  “Angie” Modified – 100 Dumbell Swings – 100 Push Ups – 100 Sit Ups – 100 Squats                      

  For Time – Row 800m 21 Push Press @ 50/30Kg 50 Double Unders – Row 400m 15 Push Press 75 Double Unders – Row 200m 9 Push Press 100 Double Unders                 … Continue reading →

  Row 1Km – 30 DB Push Press @ 20/10Kg – 30 Swing @ 24/16Kg – 30 Burpee’s                      

  Rest Day @ CFBM                              

  1 1Km Row Time Trial 2 21 – 15 – 9 – Hang Power Snatch @ 40/20Kg – Ring Dip Row 250m                     No 7am Class this morning people.  

  3 Rounds – Row 500m – 10 Clean + Jerk @ 60/40Kg                     GAMES DAY RESULTS. Mens Beginner 1 – John Muscmeci 2 – Chris Cordozo 3 – Brad Eastman … Continue reading →

  2 Rounds 50 Squat – 2 Hang Power Snatch @ 40/20Kg 40 Squats – 4 HPS 30 Squats – 6 HPS 20 Squats – 8 HPS 10 Squats – 10 HPS                 … Continue reading →

  For time Main Site WOD modified 5 Rounds – 21 OHS @ Barbell – 21 Burpee’s      

  For Time – 30 Thrusters @ 70/40Kg Rest Then Midline 3 x 15 Rep GHD Sit Up 3 x 15 Rep Hip Back Extension    

  1 – Back Squat 1 – 1 – 1 2 AMRAP in 10min – 7 Med Ball Cleans – 7 Burpee’s    

  AMRAP in 15min – 5 Thrusters @ 60/40 – 10 DeadLift @ 100/60Kg – 15 GHD Sit Ups                      

  For Time ( Seasoned CF ‘er 10min Cap ) 30 – 20 – 10 – SDLHP @ 40/30Kg – Push Press @ 40/30Kg Then 10 – 20 – 30 – Swing @ 24/16Kg – Air Squat       … Continue reading →

  For Time 1 Round of “Cindy” – 7 Rounds of the “Bear Complex” 3 Rounds of “Cindy” – 5 Rounds of the “Bear” 5 Rounds Of “Cindy” – 3 Rounds of the “Bear” 7 Rounds of “Cindy” – 1 … Continue reading →

  For Time 5 Rounds – 30 Barbell Thrusters – 20 Swings @ 24/16Kg                     Congrats to everyone that place @ the Rise Of The Machines Games Day here @ CFBM … Continue reading →

  Mobility 1 Burg Warm Up Gymnastics 2 Tabata – Squat – Push Up – Burpee                       Gym is located literally up the main drag of Erina People. 213 The … Continue reading →

  For Time 150 Double Unders 50 Wall Ball @ 9/5Kg – 10 Burpee’s 50 OHS @ 40/30Kg – 20 Pull Ups 50 DeadLifts @ 40/30Kg – 30 Box Jumps 150 Double Unders               … Continue reading →

  2 Rounds – 50 Swings @ 24/16Kg – 40 Squats – 30 Push Press @ 40/30Kg                     Registrations will be closed by Midday today. Any one wanting to compete that … Continue reading →

  AMRAP in 10mins – 7 DeadLift @ 40/30Kg – 7 Hang Power Clean @ 40/30Kg – 7 Thrusters @ 40/30Kg – 7 Snatch Balances @ 40/30Kg                     Games Day Registrations … Continue reading →

  For Time – Run 800m 5 Rounds 5 DeadLift @ BW 10 Burpee’s – Run 800m                     Games Day Rego at 110. Almost full. On the day Park either along … Continue reading →

  Elizabeth 21-15-9 reps, for time: Clean 135 lbs Ring Dips                    

  Rest Day. @ CFBM Yesterdays WOD for those that didnt do it. Followed by 3 rounds of – 25 GHD Sit Ups – 15 GHD Hip/Back Extensions               CFBM now proudly Sponsored by … Continue reading →

  Run 2Km Then do for time: – 400 Squats with a 20Kg Barbell                     The BodyM Boyz CFBM GAMES DAY. Registered numbers now at 95. only 25 spots left. be … Continue reading →

  AMRAP in 15min – 10 Thrusters @ 60/40Kg – 20 GHD Hip and Back Extensions – 30 Push Ups                     Pre sectionals 1/2 GOMAD Diet.   RISE OF THE MACHINES … Continue reading →

  5 Rounds. Rest as required between each. – 5 DeadLift @ 80% of 1RM – Run 400m – 20 GHD Sit Ups                         70 Spots filled. Be quick … Continue reading →

  On a continuously running clock on the min of every min do 1 Squat Clean + Jerk @ 60/40. Accumulate the reps and mins until you can no longer complete in time frame. Eg. 1min – 1 C + … Continue reading →