Saturday 1 October 2016


Happy Birthday for Sunday Emily DLP!


For time:

1,600 m run

100 Pull-ups

200 Push-ups

300 Squats

1,600 m run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.

Post time to comments.



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Medal of Honour Citation

Friday 30 September 2016


Seven rounds for time of:

12 Deadlifts 70 kg (50 kg)

9 Hang Power Cleans 70 kg (50 kg)

6 Push Jerks 70 kg (50 kg)

Post time to comments.



The CrossFit Resolve Throwdown wasn't all misery . . .


If you are going through hell, keep going.

Sir Winston Churchill

Thursday 29 September 2016

In pairs, as many rounds as possible in 25 minutes of:

Run 400 m (2 x 200 m relay)

20 Pull-ups

30 Wallballs 10 kg (7 kg)

20 Power Cleans 75 kg (50 kg)

Post rounds to comments.


Photo 28-09-2016, 5 57 07 PM

We are grateful for Hold Strong's sponsorship of the CrossFit Resolve Throwdown . . .


Falling short doesn't scare me.  I just don't want to look back and wish I had tried harder.

Mark Twight

Wednesday 28 September 2016


Every minute on the minute for 8 minutes:

Odd minutes    5 Weighted Pull-ups

Even minutes    15 Cal Row/Bike


Rest 2 minutes


Every minute on the minute for 8 minutes:

Odd minutes    5 Strict Handstand Push-ups

Even minutes    15 Box Jumps 24"


Rest 2 minutes


"Midline Madness V2.0"

For quality, using tabata clock with 2 minutes per station:

Candle Stick Pulses

Hollow Rock

Evil Knees

Back Taps



A noteworthy performance by Dan R in the surprise fourth workout of the CrossFit Resolve Throwdown on Saturday . . .


Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.

Thomas Jefferson


Tuesday 27 September 2016


Happy Birthday Jason N!

Front Squat

5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1


"Midline Madness V2.0"

For quality, using tabata clock with 2 minutes per station:

Candle Stick Pulses

Hollow Rock

Evil Knees

Back Taps

Post loads to comments.



Congratulations to the "Spirit of CrossFit Resolve" award winner Amy B who, in the midst of her own personal workout hell during the CrossFit Resolve Throwdown, managed to elicit a few words of encouragement for her fellow athletes . . .


I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

Frank Lloyd Wright

Monday 26 September 2016


Happy Birthday for Sunday to Ang R and Tom T!

Split Jerk

3 - 3 - 2 - 2 - 1 - 1


For time:

40 Burpees

20 Shoulder to Overhead 85 kg (60 kg)

40 Burpees

Post loads and time to comments.



A great morning at the CrossFit Resolve Throwdown on Saturday . . .


No fire, no intensity, no life.

William S Burroughs


Friday 23 September 2016


Handstand Push-up Drills


21 - 15 - 9 reps for time of:

Handstand Push-ups

Kettlebell Swings 24 kg (16 kg)

Run 400 m


Tabata Row

Post time and metres to comments.


Photo 22-09-2016, 5 10 49 PM

Mark . . .


To dare is to lose one's footing momentarily.  To not dare is to lose oneself.

Søren Kierkegaard

Thursday 22 September 2016


Partner Wod 16min AMRAP

Run 200m
8 KB Swings 24kg/16kg
8 Burpees
8 Hang Power Clean 70kg/50kg
8 Squats

One person is always running take over where your partner gets too in the time it takes to run the 200m



Our newest coach Jude takes a class of veterans through sumo deadlift drills


It is not because things are difficult that we do not dare;
It is because we do not dare that they are difficult.
- Seneca.