CrossFit Brisbane

“CrossFit started at a maverick gym in Santa Cruz, and quickly spread to olympic and professional athletes, police and military special operations units, champion martial artists, and … everyday people looking for a more efficient, effective and enjoyable way to get into world-class shape.

Crossfit workouts are functional, varied and intense, but scale to any ability level. Or, rather, to just past any ability level, so that anyone, regardless of their fitness starting point, looks good by looking equally bad.”
- CrossFit New York City

With a 30kg bar, how many rounds can you complete in 20 minutes of:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

(WOD credit: Brand-X CrossFit)

Scaling:-
Drop the weight to bar only (20kg) or use broomstick.  Concentrate on form for all of the lifts.  A description of all of the exercises can be found at http://www.crossfit.com/cf-info/excercise.html

(photo: WebCentral Top Team, lunchtime CrossFit session)

“The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.

We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”

- from the CrossFit Journal

Level 4
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Ab Mat Back extensions
50 Wall ball shots, 9kg ball
50 Burpees
50 Double unders

Level 3
sub 35 reps of each

Level 2
sub 20 reps of each, use 4kg wall ball

Level 1
For time:
20 Step-ups
20 pull-downs
20 Dumbell swings, 10kg
Walking Lunge, 20 steps
20 Hanging Knee Raise
20 Push press, 10kg Dumbells
20 Supermans
20 Wall ball shots, 10-16 pound ball
20 Burpees no pushup
20 Tuck Jumps

Record time and level/subs in comments.

(photo: Andrew from CrossFit Sydney, great form handstand!)

“Even if opponents are numerous, they can be made not to fight”
 - Sun Tzu

“Strung-out, backwards, and upside down Fran”

For time: 
Row 1500 meters or run 1200m
9 Pull-ups
40kg Thruster, 9 reps
Row 1000 meters or run 800m
15 Pull-ups 
40 kg Thruster, 15 reps 
Row 500 meters or run 400m
21 Pull-ups 
40kg Thruster, 21 reps

Post time to CrossFit HQ comments.If new to CrossFit, substitute the following:-

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