New Website

Our new website address is;

www.crossfitnewcastle.com.au

21-15-9
200m Run
Clean & Jerk @ 70kg
Double Unders

10sets of 2reps
Box Squats

then

Max in 7mins;
Double unders


NSW & ACT sectional registration will close on the 14th [sunday] at 5pm.

Follow the link below to save your spot NOW if you're thinking about competing.

2 rounds for time;

500m Run
20 Burpees

Max in 12mins;
Push press @ 50kg, 5 reps
GHD Sit-up, 30 reps


Here's the NSW & ACT Sectional t-shirt, we have limited stock due to a surge in sign-ups, so get in early on the 20th to avoid missing out.  Cost is $40 per shirt.

"Cindy"
Max rounds in 20mins of;
Pull-ups, 5 reps
Push-ups, 10 reps
Squats, 15 reps

"Diane"
21-15-9
Deadlift @ 100kg
Handstand push-ups

"Isabel"
For time;
Snatch @ 60kg, 30 reps

6 rounds for time;
Thruster @ 40kg, 6 reps
Chin-ups, 6 reps
KBS @ 32kg, 6 reps

20-15-10
Overhead Squat @ 60kg
Power Snatch @ 60kg

Max in 5mins;
Burpee Box Jumps

then;

Max in 5mins;
3 hanging leg raises
6 toes to bar