CrossFit CrossAxed – CrossFit



CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 rounds

5 Inch worm to push ups

20 Jumping Jacks

10 D-Draws

5 Jumping Squats


Metcon (Time)


Power Clean 60/40kg

Push Ups

Air Squats


Elizabeth (Time)


Clean, 135# / 95#

Ring Dips

Extra Credit

STR: Snatch Grip Deadlift (5rm)

5rm is reached when positioning is compromised

COND: 10k Run (Time)

Max Effort 10k Run

Skill: Jerk Balance (5-5-5-5-5)


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10 Ring Rows

10 Squats

5 Burpees


Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

Row 300m

3 Rope climbs

Run 300m

3 Rope Climbs


Dumbell Snatch (3)


3 continuous reps on same side, score is highest weight for weakest side

Extra Credit

STR: Bench Press (3-3-3-3-3)


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 rounds of:

10 Good mornings

Run High knees 50m

Run High heels 50m

3 Stone Deadlifts

Fitness & Performance

Romanian deadlift (7-7-7)

Metcon (Time)

X = # of team members

X *4 Prowler runs

X *20 Stone ground to shoulder 52.5kg/35kg (alternate in sets of 5)
Prowler weight is set, use 2 people if needed, total reps still need to be met.

Scale Stones to 4 x Kettlebell Swings or 3 x power clean.

Extra Credit

Skill: Clean complex (1-1-1-1-1)

Hang Power Clean + Hang Squat Clean + Squat Clean

STR: Back Squat (3-3-3-3-3-3-3)


Start heavy and finish heavier

COND: CrossFit Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thruster 35/25kg

7 Pull Ups

7 Burpees
When you can’t complete 7’s scale to 5’s or 3’s. Finish at 15mins


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

6 step ups with raised leg and pause at top

10 Unilateral Deadbugs

10 Banded Monster walks each direction

10 Barbell Deadlifts


Metcon (Time)

4 rounds for time:

40 Abmat Sit Ups

30 Weighted Step Ups 12/8kg

20 Sumo Deadlift High Pull 35/25kg


Shankle Complex (1-1-1-1-1)

1 Deadlift

3 Hang Clean Pulls

1 Hang Clean

2 Jerks

Extra Credit

Skill: Handstand Walk

50m for time

Cond: Metcon (Time)


GHD Sit Ups

Assault bike


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10m Cocky walk

10m High knee skips (aim to accumulate as many reps in the 10m as possible)

5 Strict pull-ups or 10 ring rows

20 Skips on jump rope

Fitness & Performance

Metcon (Time)

Run 1 mile



Chest to bar pull-ups


Double unders


Run 1 mile

Extra Credit

Metcon (No Measure)

EMOM 10 Mins

6 Pistols total

Add weight if possible


10mins pistol practice
Extra Credit SKILL

Push Press (3-3-3-3-3)

Extra Credit STRENGTH

5 Minutes with…Kelly


How were you introduced to CrossFit?

Cam was sick of doing aerobics and spin classes with me at another gym so he gave crossfit a try and convinced me to come join him 🙂

How long have you been doing CrossFit?

About 2 & 1/2 years

What do you most enjoy about CrossFit?

The variety of work outs and scalability so anyone can give it a go and being able to see progression in all the exercises

You’ve recently welcomed a new addition to the family, how do you make the time to come in and train around the needs of a brand new baby?

We have been very lucky to have a baby that loves to sleep, and knowing that we can bring Emilia with us to the gym while we get our sweat on has been a great help. And crossaxed has awesome trainers that help rock Emilia back to sleep if she wakes up 🙂

What’s your favourite and least favourite Movement?

Favourite is double unders (although I need to work on them after having a baby)

Least favourite would have to be burpees 😖 they kill me everytime!!

What’s the one movement you really want to master?

Butterfly pull ups

What advice can you give someone who’s looking to start or has just started CrossFit?

Just do it! All work outs are easily scaled to meet any fitness level

Best CrossFit advice you’ve been given?

Just keep turning up and you’ll soon see progression

Describe any changes you’ve experienced since starting CrossFit?  

Strength and fitness levels have definitely improved as well as general confidence in myself

Favourite memory at CrossAxed?

Participating in the Cullen WOD. Although we didn’t get to know Justin very well, it was an awesome way to pay respect and to see everyone in the crossaxed community come together and remember Justin.

Tell us a little more about yourself outside of CrossFit?

I’m married to the best guy around and in March we welcomed our little princess, Emilia. I’ve taken 12months off work to spend with Emilia and I’m loving being a mumma bear. I’m a keen snowboarder and can’t wait for Emilia to be big enough for us to take her to the powpow in Japan and teach her to snowboard 🙂

Has CrossFit played a role in how you go about your daily life?

CrossFit gives me the fitness and energy to get out and enjoy life rather than being a couch potato at home

What sticks out to you as the most enjoyable part of every class at CrossAxed?

Friendly atmosphere where everyone is encouraging each other to give their best and cheering you on to finish each workout

Who should we profile next?

Ryan McCallum


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Jog 400m


3 rounds of;

10 Wall Ball Squats

5m Handstand walk or 10m bear crawl

10 Wall Ball Press


GHD Sit Ups (5 x 12)


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Push P{ress 40/30kg

10 Wall Balls (9/6kg) 10″/9″

10 KBS 24/16kg


Front Squat (5 x 3)

Metcon (AMRAP – Rounds and Reps)

9 Push Jerk 60/40kg

15 Wall Balls (9/6kg) 10’9′

21 KBS 24/16kg

Extra Credit

Skill: Snatch Balance (3 x 7)

STR: Glute-Ham Raises (3 x 8)

Add weight if necessary

COND: Metcon (10 Rounds for time)

Row 10 x 250m

Rest 1:1


CrossFit CrossAxed – CrossFit



CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 rounds

Run 200m

10 Walking lunges with a twist

5 inch worm to push ups


2 Rounds

10 Russian KBS

10 Hang Power Cleans

6 step ups

Fitness & Performance

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here