CrossFit CrossAxed – CrossFit

The gym is closed today. Regular timetable resumes January 4th.

5k Run (Time)

Max Effort 5k Run


CrossFit CrossAxed – CrossFit

Rest Day. Drink a beer.


CrossFit CrossAxed – CrossFit

The gym is closed today. Normal timetable will resume January 4th.

Metcon (AMRAP – Rounds and Reps)

Home Workout:

12min AMRAP:

10 Push-ups

15 Sit-ups

20m Walking lunge


CrossFit CrossAxed – CrossFit

Merry Christmas! The gym is closed today, and will resume normal class timetable on January 4th. There will be a workout posted each day that you can do from home, and you should keep an eye on the Facebook group for open gym times across the break. Stay safe and see you in the New Year!

Merry Christmas Axed Brigade!

As I sit and write this I still think WTF? where did 2015 go? regardless here we are yet again on Christmas eve hoping the big fat guy squeezes down the chimney or gets into your kids bedroom however else you explain this as a parent of a child who lives in a climate that doesn’t average below 20 degrees Celsius year round!

Personally I am very excited because my kids are now at an age where they get it, kind of anyway and tomorrow morning is going to be a hoot! I will not deny the fact though that my kids will be spoilt and as a parent I have mixed emotions because although I want the best for my kids I can’t help but think of the incredible amount of money wasted at this time of year and the fact we have soooooo much excess in our lives yet there are still kids the world over starving to death. Maybe thats over simplistic and there are all these hurdles and excuses as to why we don’t just draw a line in the sand and give those in need money for water, food and education. Its actually not that easy to give directly to a root cause, sure you can give to one of the global health organisations and hope a % of what you donate actually makes it through the red tape and bureaucracy to help someone in need but really will your $50 help or do you just get the thing you actually want your kid to have so they can be happy for a few hours or a week? Tough call I know, and I cannot answer that for you, maybe the people like Bill Gates, Mark Zuckerberg and Beyonce are doing what is needed or maybe Angelina just needs to adopt more kids. Maybe we should enjoy a little excess I mean c’mon we aren’t eating caviar and drinking verve while rolling in a Bentley right? Is an extra skateboard or shopkin set really an issue?

Arrrggghhhh so many questions and my soul is starting to hurt LOL This is how I see it, are you grateful? in your heart of hearts grateful? This might be the only question you need because if you are grateful for your health, family and friends then possibly this will answer everything else. If you are extremely wealthy like Taylor swift rich, and you are a grateful person then my guess is you are doing something good with your excessive amount of money and if you’re Charlie Sheen rich then I guess although grateful, maybe not the most noble way of giving applies to you. Splurging on your loved ones is fun and giving in the most basic sense of the word is an amazing gift for the giver and receiver.

This year has brought many challenges and much perspective to my life and also to CrossAxed. We had a very dear friend lose his life way too early and we will feel the reverberations of that forever. Unfortunately I see loss of life more often then I would like to and what can be equally as devastating is severe injury & illness so hearing of trivial “first world problems” grates on my spine like fingernails on a chalkboard. Its this time of year that hopefully helps everyone take a deep breath, sit back and look at what matters most to you, what are you grateful for & why? All of us should have one thing on that list in common, an amazing bunch of like minded energetic people to hangout with and get better with everyday in the box. There is nothing like the friendship that grows through struggle and this happens daily at CrossAxed so for that and for everyone that has come into my life through CrossAxed I am extraordinarily grateful.

Thank you everyone for such an amazing year, for supporting each other and newcomers to our community. Thank you for being you, all of you, for being prepared to fail so you can ultimately succeed and thank you for not accepting mediocracy because mediocracy in terms of health in our current global climate means sickness. Rad job on looking after yourselves.

Now, I am off to build a Batman Bike in time for the big fat man to somehow squeeze it down the exhaust vent from my stove. I would like to wish all of you a very Merry Christmas and a Happy New Year from the CrossAxed Crew and we honestly cannot wait to see you all eager with guilt to return in 2016, yes I actually said that, I know how good rum balls are and that 1 is never enough. Enjoy the break and know there will be time to get fit again in 2016.

Please keep the following in mind:

  • Don’t drink and drive, get your misses to drive or get her pregnant then she has no choice.
  • Don’t drive tired, stay another night and if you have nowhere to stay, go out and meet someone that will let you stay with them, negative to a positive.
  • Be grateful and thankful to all your family even your mother in law when she tells you how to wash the dishes properly like you are still 6 years old.
  • Stay safe in general, if you get drunk then don’t play with fire or spud guns just go to bed.
  • Look after yourself and your family and have a memorable Christmas.

Love Rob, Alex, Col & Lewy



CrossFit CrossAxed – CrossFit

The gym is closed from 1:30pm today. Morning and midday classes are on as normal.


(No Measure)

400m Run

Drill movements/set-up to warm up.


Metcon (Time)

’12 Days of Christmas WOD’:

1 Power Clean 80/55

2 Muscle-ups (or burpee pull-ups)

3 Box Jumps 30/24”

4 Handstand push-ups (or push-ups)

5 Toes to bar (or sit-ups)

6 Deadlifts

7 Wall balls

8 Pistols (or lunges)

9 Burpees

10 Pull-ups

11 Kettlebell swings 32/24kg

12 Front squats. 80/55kg
Wod structure: 1… 2, 1… 3, 2, 1… 4, 3, 2, 1… 5, 4, 3, 2, 1… etc… until you get to 12 front squats all the way back down to 1.


CrossFit CrossAxed – CrossFit


(No Measure)

3 Rounds

10 Hip extensions

10 Step-ups

10 Push-ups


Deadlift (3)

Take 15mins to build to a 3RM Deadlift


Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Box jump height

Thruster weight

Extra Credit

Split Jerk (3)

Build to a 3RM Split Jerk

Shoulder Press

Complete 2x max rep sets of shoulder press at 50% 3RM Jerk weight

Metcon (No Measure)

50 Hip extensions with 25/15kg plate (scale weight as required, split reps as needed).


CrossFit CrossAxed – CrossFit


(No Measure)

20m Shuttle Run

20m High Knees

20m Heel Kicks

20m Side step each direction

20m High Knee Skips

20m Burpee Broad Jumps


(No Measure)

Take three warm-up sets to build to your back squat weight.

Complete 5 Strict Pull-ups after each set.

Metcon (AMRAP – Rounds and Reps)

‘The Mooch’

9min AMRAP

3 Back squats 100/70kg

6 Pull-ups

9 Push-ups

Extra Credit

Complete after the barbell extras if you are doing them.

Dumbbell Bench Press (10-10-10-10-10)

Dumbbell Walking Lunge (20-20-20)

After sets 1, 3 & 5 of DB bench, complete 20 steps of a Dumbbell Walking Lunge. Step through each lunge rather than bringing your feet together at the top of each step.


Hang Power Snatch (3)

Find a 3RM Hang Power Snatch.


CrossFit CrossAxed – CrossFit


(No Measure)

3 Rounds

50 Single Skips (whichever style you like)

10 Shoulder Press with Barbell

10 Sit-ups


Push Press (5-5-5-5)


Metcon (3 Rounds for time)

Part B

3 rounds, in pairs

Row 500m

Partner does 20 GHD sit-ups

Rest as required between sets (at least 60s)

Extra Credit

Metcon (Time)

Assault bike

150cals for time
Complete after the Barbell Extras if you are doing them.


Clean (3)

Find a 3RM clean

Front Squat

Max reps Front Squat at 3RM clean weight


CrossFit CrossAxed – CrossFit

Rest Day