Applied Pilates
rss 2.0 feedToday's Workout
A. For reps
30 sec jumping pullups, 30 sec rest x 6
rest 3 min
B. 5,6,7,8,9,10
wide grip deadlift (90/60)
CTB pull ups
rest 2 min
100 seal situps for time
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Jun 15, 2011
May 18 - May 20, 2012
Australian Regional Games - Wollongong NSW
May 18 - May 20, 2012
Australian Regional Games - Wollongong NSW 
Sep 22 - Sep 24, 2012
Tough Mudder. 22 and 23rd September 2012
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Monday 120319
posted by: CFW • Monday, March 19, 2012
A. For reps
30 sec jumping pullups, 30 sec rest x 6
rest 3 min
B. 5,6,7,8,9,10
wide grip deadlift (90/60)
CTB pull ups
rest 2 min
100 seal situps for time
Sunday 120318
posted by: CFW • Sunday, March 18, 2012
Saturday 120317
posted by: CFW • Saturday, March 17, 2012
Do you get this kind of support in your fitness classes? Do away with the 'this-spot-is-reserved-for-my-friend' types and the 'front-row-frowners' and COME HERE! Fitness is what we do. And support. We do lots of support 
Ash and Kisane gently encouraging one more rep.
CrossFit Games Workout 12.4
OR
Chipper - for time
this volume of work can be broken up as you like
10 Curtis P* (105/75)
20 Kettlebell clean and Jerk @ side (24/16)
30 pistols
40 Seal sit ups (hands behind head, knees to elbows)
50 OHS (105/75)
60 Kettlebell swings
1000m sandbag run (2 block)
12 min cut pff
Ash and Kisane gently encouraging one more rep.
Today's Workout
CrossFit Games Workout 12.4
OR
Chipper - for time
this volume of work can be broken up as you like
10 Curtis P* (105/75)
20 Kettlebell clean and Jerk @ side (24/16)
30 pistols
40 Seal sit ups (hands behind head, knees to elbows)
50 OHS (105/75)
60 Kettlebell swings
1000m sandbag run (2 block)
12 min cut pff
Friday 120316
posted by: CFW • Friday, March 16, 2012
Today's Workout
CrossFit Games workout 12.4
OR
Backsquat
3-3-3-3-3
rest 3 min then
3 x
20 back squats (45/35lb) AFAP*
max rep push ups, rest 2 min
as fast as possible
Thursday 120315
posted by: CFW • Thursday, March 15, 2012
Open workout 12.4 will be released at 12pm today.
If you are coming to the 6pm class, you will be doing the games workout!
Billy B.
630am, 9.10 and 12pm classes
5 x
200m run
5 CTB pull ups
10 OHS (105/75lb)
Cash Out:
10 min to practice things you need to - like ring dips, muscle ups, L sit, pistols...
If you are coming to the 6pm class, you will be doing the games workout!
Billy B.
Today's Workout
630am, 9.10 and 12pm classes
5 x
200m run
5 CTB pull ups
10 OHS (105/75lb)
Cash Out:
10 min to practice things you need to - like ring dips, muscle ups, L sit, pistols...
Wednesday 120314
posted by: CFW • Wednesday, March 14, 2012
Today's Workout
Bench Press
3-3-3-3-3
rest 5 min
For time:
25 wall ball
50 burpees
25 wall ball
Cash out
3 x 15 GHD situps, 15 GHD BE
Tuesday 120313
posted by: CFW • Tuesday, March 13, 2012
Today's Workout
A.
AMRAP in 5 min
3 dips
3 squat cleans (60/45)
rest 2 min
B.
5 x
30 sec kettlebell swing (28/20)
30 sec push ups
rest 2 min
C.
Max rep GTO dumbbell (20/12.5) in 5 min
start on A, B or C.
Cash Out:
1. max hold squat in the ditch
rest 1 min
2. max hold hang in chin up (chin over bar)
rest 1 min
Monday 120312
posted by: CFW • Monday, March 12, 2012
Today's Workout
@ min on the min for 15 min perform
3 DL (120/80)
3 HSPU
max rep strict pull ups in remaining time
rest 5 min
100m walking lunges (20kg/15kg)
each break = 7 push ups
Sunday 120311
posted by: CFW • Sunday, March 11, 2012
Saturday 120310
posted by: CFW • Saturday, March 10, 2012
Today's Workout
CrossFit games workout 12.3
OR
Kate's Revenge
AMRAP 18 min
5 HSPU
10 medball cleans (20/14)