Welcome to CrossFit Ingleburn
CrossFit Ingleburn is a Southwest Sydney based strength and conditioning facility.
We are functional, efficient and intense. No gimmicks, No false promises, you get out what you put in! We do however use safe, proven methods to transform your fitness and provide challenging and motivating sessions that are unique to every visit.
The best thing about CrossFit is that you don’t need to be a motivated person. We will be motivating and pushing you through the workouts.
Workout of the day: "2012 Regional Event 3" - May 21, 2012
MWOD: Calves - flexibility and TP
SWOD: Deadlift 3x5 +2kg
DWOD: 2012 Regional Event 3 - 3 rounds for time of 45kg dumbell snatch x 10, Sprint 40m. Scale loads as necessary and substitute with kettlebell or bar snatch if preferable.. Just go hard and fast!!
Workout of the day: "CrossFit Overall Test" - May 17, 2012
SWOD: Deadlift 3x5 + 2kg
DWOD: "Crossfit Overall Test" - Max Pullups (without letting go of the bar). When you let go 10min to set max Squat Clean (can be clean or power clean front squat). Followed 800m run.
Score is Pullups x 2 + weight Squat Cleaned in pounds - Time for run in seconds
Workout of the day: "5 rounds of 5 minutes" - May 16, 2012
SWOD: Rest
DWOD: 5 rounds of 5:00min each of - 10 Burpees, 10 Toes to bar/Situp, 20 Double Unders/60 Singles
Use the remainder of each round to get your biggest box jump.
Score is box jump height in inches
Workout of the day: "Pain in Pairs" - May 15, 2012
SWOD: 3x5 Weighted Pullups. (Add extra weight from you last attempt)
DWOD: In pairs complete 3 rounds of -1st person row 500m, 2nd person perform AMRAP excersise while other rows. Then swap to complete 1 round.
Round Excersise: Rd1: Power Snatch, Rd2: Tyre flip, Rd3: Handstand Pushup
Workout of the day: "Fran" - May 14, 2012
SWOD: Front Squat 3x5 + 2/1kg
DWOD: "Fran" - 3 rounds of 21, 15 and 9 reps for time of Thrusters 43kg and Pullups
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