CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

10 Arm rotations each direction

5 Step-ups each leg

5 Strict pull-ups or ring rows

5 Ring dips or push-ups

Fitness & Performance

Sandy (AMRAP – Rounds and Reps)

15min AMRAP

5 Pull-ups

10 Dynamic push-ups over sandbag

15 Walking lunge steps with sandbag on shoulder 25/15kg
Hands must be swapped in the air for push-ups to be RXd. Scale to 5 push-ups each side with hand raised on sandbag.

Extra Credit

STR: Turkish Get Up (5-5-5-5-5)

5 Reps each side

COND: Metcon (6 Rounds for weight)

6 Rounds

60m Prowler shuttle (30m out/back)
As heavy as possible


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

Row 200m

10 Hip extensions

15s Handstand hold or 10 Handstand push-ups


Metcon (Time)


Deadlift 40/30kg


Double under


Clean and Jerk (2-2-2-2-2-2-2-2-2-2)

10min EMOM. Build each set, with a 2RM the goal

Metcon (4 Rounds for reps)

4 Rounds

AMRAP 3:1min Work:Rest

5 Clean and jerk 70% of 2RM

7 Toes to bar
Rest 2 mins between EMOM and metcon

Extra Credit

STR: Push Jerk (3-3-3)

SKILL: Metcon (5 Rounds for distance)

Plyometric Skill:

5 Rounds

5 Box Jumps, no rebounding

3 Consecutive broad jumps
Use 75% of your 1RM box jump height, or a height that is challenging but manageable for 5 reps.

Record total distance for each set of broad jumps.

Rest as needed between each set.


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10 Spiderman lunge with pause to open hip

30s Deadbug

10 Back squats empty barbell


Back Squat (8-8-8)


Back Squat (2-2-2-2)

Fitness & Performance

Black and Blue (Time)

5 Rounds for time

10 Power cleans 60/40kg

10 Burpees

Extra Credit

STR: Bent Over Row (5-5-5)

SKILL: Metcon (No Measure)

10min EMOM

1 Rope climb
Quality over speed

COND: 5x 400m Run (5 Rounds for time)

5 Minutes with… Averil


NB: I tried to catch a candid ‘just hanging out’ photo but Ave spotted me…

How were you introduced to CrossFit?

 I worked with a person who trained at another CrossFit box who recommended it to me, so I went to a couple of trial classes with her and then looked for a local and happened upon Crossaxed.

You’re consistently in the 5am classes, how do you manage to get up every morning and come in to train? What advice do you have for the people who are adamant that they are not ‘morning people’?

We are morning people in my home, and I’ve read a number of articles that state morning training is better for you – it’s like anything it becomes a habit and so I’m generally awake before my alarm.  The other advice I’d share is invest in a damn good coffee machine!

How long have you been doing CrossFit?

I’m coming up to 3 years now.

What do you most enjoy about CrossFit?

It’s weight based and there is no need to be the stereotypical slender frame to be successful.  With respect to Crossaxed it is definitely the people, the 5.15am crew I consider to all be great friends and I look forward to seeing them every session.

What’s your favourite and least favourite Movement? 

Love the deadlift – HATE Burpees!

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

One day I’d like to “fly like Mike” and punch out heaps of pullups without a damn band! 

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

Just keep showing up, the movements become easier and less daunting over time and with practice.

Best CrossFit advice you’ve been given?

It is an “Ollieism” from about 2 years ago that I always try to apply either when at Crossaxed or out for a run:

train hard – perform hard : train slow – perform slow

Describe any changes you’ve experienced since starting CrossFit?

Strength and a belief that encouragement and good sportsmanship really matter when your slogging it out on your own at the end of a WOD. 

Tell us a little more about yourself outside of CrossFit? 

I’m a Mum both at home and work – in other words I’m and Executive Assistant at work and have a 16yo daughter, Peyton, who has trained in her off season at CrossAxed.

I treasure my family time with Brad and Peyton.  When he’s being “kind” (in other words slow!!) I enjoy running with Brad, Peyton and Monty our dog finishing up somewhere local for a coffee – and yes it’s always coffee because we pretty much only ever train in the morning at the Jewell Household!

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

Certainly has aided with my strength and helping with the heavy lifting at home relating to our renovation!  In terms of mind set, I find starting my day that way gets me off to a great start and sets the tone for the day to come.

Which CrossAxed athlete are you always chasing?

Helen – she is amazing and one day I might even be able to catch her!!!!

Who should we profile next?

One of our new super mums – i.e. Amanda Frampton / Katie G etc


CrossFit CrossAxed – CrossFit


The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC


Metcon (Time)


Wall Ball 9/6kg 10″ 9″

Run 200m with Sandbag 25kg/15kg


Metcon (Time)


Pistol (one legged squat)

Run 200m with Sandbag 25kg/15kg

Extra Credit

Skill: Snatch (15 x 1)

Cond: Metcon (Time)

Double Unders

Each set must be unbroken, if you fail then restart that set again.

STR: Snatch Grip Deadlift (5-5-5)


CrossFit CrossAxed – CrossFit



CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

100m Jog

15 Hollow rocks

10 Step-ups

5m Handstand walk or 10m bear crawl

Fitness & Performance

Metcon (Time)

In pairs, complete for time:

Row 3000m

150 Box jumps 24/20″

75 Handstand push-ups

150 Burpees

Run 300m together
Only one person working at a time, until the 300m run.

Extra Credit

Skill: L-Sit (5x Max)

STR: Split Jerk (1)

COND: Swim 500m (Time)


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds

200m Run

10 Air squats

10 Hollow rocks


Metcon (No Measure)

7 Rounds

Minute 1: 15/12cals

Minute 2: 45s plank

Minute 3: 30 Double unders
Rest remaining time in the minute


Metcon (Time)


Wall balls


Squat snatch 70/45kg

Extra Credit

STR: Sumo Deadlift (3)

Take no more than 15mins to find.

COND: NFL Half Gasser Test (AMRAP – Rounds)

16 Rounds

Shuttle run 48m out, 48m back.

Only a foot touch is required at each line.

Rest 45s between each effort.
Start 2 rubber squares forward of the line in the gym to cover 48m instead of 50m.

Aim to complete each effort within 16-20s. Record the number of successful rounds in the score section.


CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Hip opener, then:

3 Rounds

10 Shoulder press

10 Step-ups

10 Kettlebell deadlifts

Fitness & Performance

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Extra Credit

Skill: Clean (3-3-3)

Hockey Master


Our very own Garry Royle competed in the 2016 World Grand Masters Association World Cup and Tournament Trophy hockey events, representing Australia in the over 60’s Southern Cross team.

Australia won silver in the over 60’s, and gold in the over 65’s, over 70’s, and over 75’s in both the World Cup and the Tournament Trophy competitions. Garry was originally selected in the National Australian Team as a shadow player (on standby for injury etc.) but wasn’t required in this team, however he competed in the Tournament Trophy event.


This is a phenomenal result, in a competition that had over 800 competitors from more than 16 countries.

Garry came to us after the suggestion by his son and daughter in law Adam Royle and Reneé Tongia-Royle, just over 12 months ago. Since then, he’s increased to a consistent Monday-Wednesday-Friday schedule, and has become a permanent fixture at our 6:15am sessions on these days.

“It was the first time in my entire life of 60 years that I’d ever done any gym-type work or group workouts, and found the movements and terminology very foreign (still do for most of them!) but loved the welcoming encouragement, support and motivation from fellow CrossFitters along with the great advice from the coaches  … right from my very first session, which continues to this day… I’m not the type of person that can train by myself (I give up too easily and quickly) and I’ve found the group class the best way for me to build core strength, stamina and general health and fitness.”

One of the greatest things to see is that Garry is still making progress- he got his very first double-under the other day, with his eyes now set on consecutive reps.

In addition to his progress in the gym, Garry has noticed a huge improvement in his hockey performance. He’s now fitter, faster, more flexible and less prone to injury, and generally performing at a much higher level than ever before. It’s not just his own assessment that has seen this- other players have noticed the same improvements.

Beyond these performance improvements, aesthetically there have been a lot of changes. Over the last 12 months weight has been consistent, however clothes are fitting better and there’s been a noticeable increase in muscle and reduction in body fat.

It’s so rewarding seeing athletes come in to the program regardless of their age, and see huge improvements in performance all across the board. The results Garry has achieved are a testament to his work ethic and consistency, as well as him being so open to advice and suggestion from coaches. A huge congratulations to Garry on his performance in the team and in the gym, and we’re looking forwards to hearing how he goes in the over 65’s when the tournament comes around again.

A final word from Garry:

“Just imagine where I’d be if I had started Cross Fitting in my 20s! As has been often said … ‘youth is wasted on the young!'”