Category Archives: News

  • Events & Weekend WOD’s

    1 December 2016 Milo

    12 Days of CrossFit We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 5th December to Friday 16th of December. Not only is the great fun, but it’s also a chance to test yourself. If you are…

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  • “Jeremy” & “Panic Breathing”

    30 November 2016 Milo

    Workout of the Day: A) Strength – Overhead squat 6 x 3 B) Conditioning “Jeremy” 21-15-9 Overhead squat 42.5/30kg Burpee Met-Con Class Workout of the Day: “Panic Breathing” Both Team members will per…

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  • 12 Days of CrossFit – The Workouts & Schedule

    29 November 2016 Milo

    Wait, you didn’t think we were about to reveal the workouts to you, did you? Each year we try and bring some variation to the 12 Days of CrossFit workouts, some years have been all “The Girls” while some years have…

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  • Lynne & Met-Con Class

    28 November 2016 Milo

    Workout of the Day: A) Conditioning “Lynne” 5 rounds for max reps of: Bench Press @ bodyweight Pull-ups Met-Con Class Workout of the Day: A) Complete 5 Rounds of the following KettleBell complex working 60 se…

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  • Bulletproof through the basics: Strength and Stability through the Strict Pull Up – Intern Dan

    27 November 2016 Milo

    Possibly one of the most daunting movements that the general population let hold them back from physical fitness is: The Strict Pull Up. I’ve heard it time and time again and the story usually goes something like this:…

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  • Events & Weekend WOD’s

    24 November 2016 Milo

    12 Days of CrossFit We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 5th December to Friday 16th of December. Not only is the great fun, but it’s also a chance to test yourself. If you are…

    Read More ›
  • “Abbate” , BTWB Speed Test & Met-Con Class

    23 November 2016 Milo

    Workout of the Day: Abbate For time: Run 1 mile 21 Clean & Jerks, 70/45kg Run 800m 21 Clean & Jerks 70/45kg Run 1 mile Extra Credit – Beyond the Whiteboard Fitness Level for Speed For time: 100m Row Met-C…

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  • “Paleo Fried” Chicken

    22 November 2016 Milo

    There’s a few “Paleo Fried” chicken recipes out there. I was ridiculously hungry a few Friday’s ago and had nothing on so I cooked 3 of them and a mixed version which is this one which I found to …

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  • Shoulder Press & Met-Con’s

    21 November 2016 Milo

    Workout of the Day: A) Strength Every 90 seconds, for 15 minutes (5 sets of each), alternate between: 3-5 Shoulder press (if you make 5 reps, increase the load) & 10-15 Toes to bar B) Conditioning 10 minute AMRAP: 1…

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  • The Turkish Getup – Intern Anke

    20 November 2016 Milo

    When you see a Turkish getup in the daily programming, do you dread it or are you excited? Have you ever wondered why we choose this rather complicated way of folding ourselves under the kettle bell, just to lift it over…

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