CF 4551 News and Events Update!!
Due to bad weather today 20/11/10 BBQ Lunch 1pm @ 47 Casaurina drive, Little Mountain at Mick and Mara’s house!! Bring your friends and family, a plate of BBQ food, nibblies, drinks and chairs. Come along and get to know your fellow Crossfit 4551 members!!
Saturday’s bring a friend for free day!!
This is our community day where all 4551 Crossfitters can get together and train with and mingle in with people from other sessions. Feel free to bring a family member or friend who can either join in or watch the workout.
WOD Staurday 20/11/2010
In teams of 1-3 complete:
3 Rounds for average total reps per team.
2mins max reps, Sumo Deadlift High Pull 35kg (25kg)
2mins max reps, Kettlebell swings 24kg (16kg)
2mins max reps, Boxjumps 24′ (20′)
(2mins rest between each round.)
Post loads and reps to comments.
Happy 3rd Birthday Khyan Claridge!!
WOD Friday 19/11/2010
10 rounds for time:
1 Clean and Jerk
5 Pullups
10 Pushups
15 Squats
Post load and time to comments.
WOD Thursday 18/11/2010
5 Rounds for max load/ reps of:
Thrusters, 3 reps
Ring Pushups, max reps
Post load and reps to comments.
WOD Wednesday 17/11/2010
Deadlift
5-5-5
Amrap 12mins:
5 Deadlift
Run 400m
Post load and time to comments.
The first crew!!
WOD Tuesday 16/11/2010
“Steve Irwin”
3 rounds for time: 
30 Kettlebell Swings 24kg (16kg)
Broad Jump 20m (match no. of broad jumps with burpees)
Walking Lunge 20m
Post load to comments.
WOD Friday 11/12/2020
A) Bench press
10-8-6-4-2
B) Each for time:
Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
Superset reps.
Post loads and time for each superset to comments.
