CrossFit Albury Wodonga | New South Wales | Victoria

World Class Fitness in 100 words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports". ("courtesy of CrossFit Inc.").

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Closing times for Regionals

By crossfitaw | March 26, 2012

Crossfit Albury Wodonga will be closed from Thursday 17 May until Monday 21 May and will re open for normal class times Tuesday 22 May. There will be WODs posted that will be able to be completed with no equipment. If you would like to join us in Woolongong for the Australasian Regional Qualifiers ask us or email for more information.

Topics: CrossFit Aw News | No Comments »

CrossFit Albury Wodonga Winter Deals

By crossfitaw | April 18, 2012

CrossFit Albury Wodonga is offering 2 weeks FREE training for any new member who signs up and pays for a one month membership. That’s 6 weeks for the price of 4!

Also for current members, if you refer a friend and they sign up for a months membership, you receive $50 off your next months membership. Want FREE CrossFit? Refer 3 members in the one month and get them to sign up and your next month is FREE!

Call 0421 468 571 or email info@crossfitalburywodonga.com to book in an intro session now.

Topics: CrossFit Aw News | No Comments »

Sunday: Rest Day @ CrossFit AW

By crossfitaw | May 20, 2012

Rest Up and check on how our athletes are doing at Regionals!

Topics: CrossFit AW WOD | No Comments »

WOD: Saturday- Closed

By crossfitaw | May 19, 2012

For time, in partners: (half reps for individuals)
600m Burpee Broad Jump
600m Lunge Walk

Post time to comments.

Topics: CrossFit AW WOD | No Comments »

WOD: Friday- Closed

By crossfitaw | May 18, 2012

3 Rounds rounds for time of:
15 Handstand Push Ups
30 Pistols
Run 400m

Post time to comments.

Topics: CrossFit AW WOD | 1 Comment »

WOD: Thursday- Closed

By crossfitaw | May 17, 2012

For time:
Run 800m
50 Push Ups
75 Sit Ups
100 Squats
Run 800m

Post time to comments.

Topics: CrossFit AW WOD | 5 Comments »

WOD: Wednesday

By crossfitaw | May 16, 2012

AMRAP in 15 minutes of:
15 Box Jumps 24″ (18″)
15 Ring Rows
15 Thrusters 42.5kg (30kg)

Rest 3 minutes

AMRAP in 5 minutes of:
15 Burpees
15 Double Unders

Post rounds and reps in each AMRAP to comments.

Topics: CrossFit AW WOD | 6 Comments »

WOD: Tuesday

By crossfitaw | May 15, 2012

5 Rounds for time of:
3 Wall Walks
6 Handstand Push Ups
9 Front Squat 50kg (35kg)
12 Deadlift 50kg (35kg)
15 Medicine Ball Sit Ups 10kg (6kg)

Post time to comments.

Topics: CrossFit AW WOD | 2 Comments »

WOD: Monday

By crossfitaw | May 14, 2012

“Jag 28″

For time:
Run 800 meters
28 Kettlebell swings 32kg (24kg)
28 Strict Pull-ups
28 Kettlebell clean and jerk 32kg (24kg)
28 Strict Pull-ups
Run 800 meters

Post time to comments.

Topics: CrossFit AW WOD | 4 Comments »

WOD: Friday

By crossfitaw | May 11, 2012

4 Rounds for reps of:
Double Unders
Farmers Carry 10m 32kg (24kg)
Thrusters 20kg (15kg)
GHD Sit Ups
Row (Calories)

In this workout you complete as many reps as possible in one minute on each of the six stations. The clock does not reset or stop between exercises. This is a five minute round with one minute rest between rounds. On call of “change”, the athletes must move to next station immediately for best score. One point is given for each rep and on the rower each calorie is one point, on the farmers carry 10m is one rep if you do not make the 10m before the minute is up that rep will not count.
Post each round and total reps to comments.