Stepo OHS

getting back into dips

double under, box jump, swings

Random double unders

Dane and Matty battle it out

Dan performs 10,9,8,7..........1 ladder of chest to bar pull ups, box jumps and modified ghd sit ups

Kiara Flipping tyres

Random Wod

John and Jase

Hollow rock

Mick H climbs the 5m rope

Lawrence Smashes AMRAP in 10mins or 10 burpees, 10 32kg swings, 10 pushpress, 200m row

21, 18, 15, 12, 9, 6 rounds of pull ups, sit ups, 35 m walking lunge

Mick H performs handstand push ups on parralettes

CrossFit Norwest 3,2,1 GO! Daniel Crabtree session

Kez D performs a muscle up with a smashed foot only hours after coming out of the emergency ward after a motor bike accident.

Danni performs her first pull up no bands!!!

Adam and Mick perform the finisher. As many tire flips in 3mins (200kg tire) gives a score, immediately run 400m gives a score in seconds. Minus score in flips from score in seconds from run gives overall finisher time. Lowest score wins!

John and Corey on the second round of Squat, push up, wall ball and sand bag carry

21 thruster (95lb) 21 double under. Performed in weighted vest 12kg and gas mask.

Burpee Deaadlift Ladder. Males 100kg/females 70kg

The start of the thruster double under work out.

Tom Vale's second muscle up at CrossFit Norwest

Andy has been trying for months to get his first muscle up. Here we have it on film. Look at the smile on his face after!

Thruster/double under workout. Lawrence (50kg) Rob (60kg) 10 thrusters/50 double unders 8 thrusters 40 double unders------------- down to 2 thrusters/10 double unders

The CrossFit Norwest Fit bloke challenge. 600m hill run/10 power cleans (60kg)/20 burpees/30 chest to bar pullups/20 ring dips/10 thrusters (60kg) 600m hill run. Fastest time 11min 58. Here is some of the action

Corey doing his first set of back to back muscle ups!

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One of the first workouts in the new place. The place was not finished but there was enough equipment to get by.

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This was an the last effort of 4 by 800m efforts. 2 efforts were running and due to a calf injury had to resort to rowing. Total time of row was 2min 26

On the 9th of March Bow could not hold his is body weight in a dead hang on the bar. Today 17 June 2009 Box performed 80 weighted chin ups here are pull up number 61, 62, 63, 64, 65. Isn't that motivational!!!