Give'm Cold Steel

Guys we've launched a new website with Speed, Strength & Conditioning, Conjugate and Recovery Programmes.

Check it out;



CrossFit Newcastle

New Website

we have launched our new website;

please go to CrossFitNewcastle.com.au

the WODs are listed down the right hand side.

we'll also be posting seminar dates shortly.

In Season

A]
Max in 5mins;
Muscle-ups

Max in 5mins;
Thrusters @ 60kg

B]
For time;
120 Double Unders

Pre Season

A]
Power Clean
5-5-5-5-5

B]
21-15-9 reps for time of;
200m Run
Clean & Jerk @ 70kg
Double Unders

C]
15m Reverse band sprints @ blue band, 6 reps

In Season

A]
Deadlift
3-3-3-3-3

Press
5-5-5

B]
Max in 20mins;
Thruster @ 20kg, 10 reps
SDHP @ 20kg, 10 reps
KBS @ 32kg, 10 reps

Legend retires

Pre Season

A]
10 sets 2 reps
Box Squat

B]
Max in 7mins;
Double unders

C]
Reverse band sprints;
15m, 3reps @ blue band