Category Archives: WOD

Workout of the day


Work on getting your Hollow to Arch Swings on point again before diving straight back into Toes to Bar


We are into our second week of training since GEO reopened on Monday 15 June 2020 (that will go down as an auspicious date), and HOW GOOD IS IT!

What many of you are noticing, is that your enthusiasm and energy to train is perhaps at odds with where your body is at the moment. After 3 months of ISO-training that was far from the level you were hitting pre-COVID (and for some, that was zero training), you can expect that your fitness may have dropped a little; you are not as flexible as you were 3 months ago; and you are certainly not as strong as you used to be.

Don’t stress. Whilst it is not ideal, it is not a death sentence. Most of us are in that boat, myself included.

What you need to do is a self assessment of your strengths and weaknesses.

What improved over the Isolation period? Burpees, Russian Kettlebell Swings, Single-Leg and Arm Stability, Core Strength, basic Bodyweight stamina (squats, push-ups, sit-ups). If you were a regular in the Zoom sessions then these areas should be feeling sweet!

What fell off the wagon over that period? Strength, Olympic Lifting; high-skill Gymnastics; Conditioning using moderate to heavy weights or high skill movements.

Do not come into the gym expecting to be able to hit the workouts we have programmed with the same gusto and finesse that you did 3 months ago. Many of you will have to regress before you progress.

Yes, I know, it’s kick in the guts and a dent to the ego, but if you want to avoid injury (which can potentially put you out for weeks or months), and also improve your technique, may I suggest you put the ego aside and really focus on moving well. Move with the intention of doing the exercise properly, with full range, and correct line of travel.

The Coaches are very mindful of the predicament everyone is currently facing It is our job to make you fitter, stronger, and move better, and to do that, we may reign some of you in for your own benefit. Do not get upset. It’s our job. That is what you pay us for. Your best interests are at the forefront of our minds.

Be patient. Trust the process. Do that, and you will be back where you were before long, and, beyond.



CrossFit Geo – XFIT

View Public Whiteboard


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


CrossFit Geo – XFIT

View Public Whiteboard


Snatch (5 x 5)

Below the Knee no contact Snatch

Snatch Grip Behind the Neck Press (5 x 5)

Metcon (AMRAP – Reps)

10 min AMRAP

10 DB S2OH

5 Strict HSPU/ Polar Bear Push-ups

3 Burpees



It has been a couple of months since GEO was forced to close its doors due to the COVID-19 isolation restrictions.  I don’t think many people envisaged the gym would be closed for this long.  And we are unsure as to when it will reopen.  There has been unofficial chatter that it may occur after the next school holidays, which will put the date at around July 20, or, if we are to believe the Federal Government, Stage 2 will roll out in early June if the NSW Government agrees.

23 March, 2020 – the last class at the gym before COVID-19 closed us down

So what has GEO done to ensure it members, young and old, have had an avenue available to them to continue training?

Well, even before the official gym closure happened, we were proactive in running classes online.  We could see the writing on the wall, so we started running some online classes to iron out any creases and get the coaches and members used to this new format of training, before having to throw all of our eggs into the one basket.



It paid off. We had a good system established, and we very quickly expanded our online timetable to provide 6 classes per day from Monday to Friday, 2 classes on Saturday, and we even put on a class on Sunday (traditionally a day of rest).

For our Young Guns (GEO’s youngest members aged 8-15), we could no longer coach them at the gym also, so we offered 2 online classes a week on Tuesday and Thursday afternoon so that they too could continue to pursue their health and fitness goals.  This proved to be highly successful – so much so that we had a heap of new kids sign onto the program. They love it!

The Young Guns have embraced online training

For our Personal Training clients, nothing much changed other than their sessions going online.  The same care and attention to their own personal goals and needs were still met.  In recent times, where isolation restrictions have been eased to allow visitors to homes, some of our PT clients have had their sessions run face to face with their coach at their home.  From all accounts, our PT clients are kicking goals and not skipping a beat.


With further easing of restrictions this week, we are now able to run outdoor bootcamps for up to 9 people (10, including the coach).

Today was the first dip of our toe back into the ocean of social training sessions.  Apart from having to do burpees on a dewy park surface, everyone was over the moon to be able to train together again with their friends, chew the fat, and chase some fitness…….all the while observing social distancing protocols, of course.

Park sessions kicked off today bringing the community back together

As we keep navigating our way through the ever-changing landscape, we will take on board feedback from our members and do our best to offer all of them not necessarily what they want, but certainly,  what they need, from a training standpoint.

In the coming weeks, there will be some changes as we transition from a purely online format to a mix of online and outdoor sessions.

Some of you will go with the flow, whilst others may resist.  It’s human nature.  I’ve been running this gym for nearly 10 years and whilst I know we have one of the most authentic and genuinely supportive communities around, I also acknowledge that everyone is different and everyone deals with challenges and change in various ways.

The strong community bonds have not wavered – not even online

One of the things this crisis has forced us to do is adapt. Adapt the way we work.  Adapt the way we look after our kids.  Adapt the way we shop.  Adapt the way we exercise.

We don’t know what the future holds so that ability to adapt must be held onto. The way out of this may be long and slow, with a few twists and turns yet to come.

Do what you can with what you have. 

Take advantage of what we are offering to you.  It might not be exactly what you like, but remember, the initial reason you started at CrossFit GEO was to train so that you could improve your health and fitness.

The program we are currently supplying is the best you will find.  We will continue to do what we can to get you closer to how things were.  Just jump on board and join us for this ride.

And watch this space.

~ Coach AB





8 rounds for time of:

11 Hand Release Push-ups

30 Walking Lunges

19 Sit-ups




Extended “DT” 

5 rounds on each arm of:

12 Suitcase Deadlifts

9 Hang Power Cleans

6 Push Jerks

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