THURS WOD

Two Man: Squat, Pull-up, and Run

Each person starts by completing 160 squats then the 2 members must complete 100 Pullups , 50 each .
They can asssist the pullup by push pressing the other under the ribs or butt .
They can only touch the person with the hands /fingers... no shoulders .
Once the 2 have completed this they must run 1600 mtrs the time is recorded when the last team member crosses the finish line .

WED WOD

"Diane"

21-15-9 reps of:
Deadlift 100kg 70 kg
Handstand push-ups

Post time to comments

Happy Birthday MAX and RHONDA

TUES WOD

Three rounds for time of:
21 Pullups
21 Ring dips
50 Squats

MON WOD

Five rounds for time of:
42.5kg 30kg Thruster, 15 reps
Run 400 meters

SAT WOD

"Kelly"

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 10kg Ball

Five rounds for time

FRI WOD

CROSSFIT TOTAL

THURS WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WED WOD

Run 400
21 KBS 24kg 16kg
15 Push Press 40kg 30kg
9 CTB Pullups

3 Rounds For Time

TUES WOD

Back Squat 1,1,1,1,1,1,1

MON WOD

50 Double Unders
7 Muscle ups

5 Rounds For Time

SAT WOD

Cindy

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min

FRI WOD

Three Rounds For time of

Run 800 mtrs
Rest

THURS WOD

For time:
Run 800 meters
30 KBS 24kg 16 kg
30 Burpees
30 Deadlift 100kg 70kg
30 Knees to Elbows
30 Pullups
30 Wall Ball 10kg 6kg

WOD WED

PUSH JERK 1,1,1,1,1,1,1 reps

TUES WOD

This is CFCB,s version of the "Lumberjack 20"

20 Deadlifts 100kg 70kg
Run 400m
20 KB swings 32 kg 24 kg
Run 400m
20 Overhead Squats 50kg 30kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Wall Ball 10kg 6kg
Run 400m

MON WOD

For Time ;
Run 800 mtrs 21,15,9 Reps of
KTE
Deadlift 100k 60k

SAT WOD

No workout today as the Clash on the Coast is on
13, 7-9 Premier Circuit,
Warana QLD 4575 .
1st heat commences at 9am Finals just after 3pm should be a great day .Come and see what its all about .

FRI WOD

Three Rounds For Time of
Run 800m
70k 50k Power cleans, 21 reps

10,9,8,7,6,5,4,3,2,1 reps for time of ;

Burpee
Pullup
WallBall 10k 6k
SDLHP 50k 35k

WED WOD

Front squat 3-3-3-3-3 reps

Post loads to comments.

TUES WOD

“Danny”
Complete as many rounds as possible in 20 minutes of:-
box jump, 30 reps

50kg (35kg) Push Press, 20 reps
Pullups, 30 reps

Workout thanks to CrossFit Brisbane

MON WOD

RING LINDA :aka 3 Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift 1 1/2 x BW
Ring Push-ups
Clean 3/4 BW

SAT WOD

Happy Birthday Haley !



Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 KTE
15KBS 24kg 16kg

FRI WOD

400 meter Walking lunge

Post time and number of steps to comments.

THURS WOD

Just a Quick reminder all you guys and girls who are competing next Saturday , CLASH ON THE COAST payment is Due buy tomorrow.Payment can be made in person at Coastal CrossFit or by electronic Funds Transfer . See Coastal CrossFits Site , Left hand side under Navigation ( Clash on the Coast ) for details .

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.


Compare Cick on link Below http://crossfitcoolumbeach.blogspot.com/2009/11/thurs-wod_25.html#comments

WED WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Front squat, 15 reps 60 kg 40kg
Weight Must be Cleaned From Floor .

TUES WOD

For time:

21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run15
Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

MON WOD

Deadlift 1-1-1-1-1-1-1 reps

SAT WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

CrossFit Coolum Beach Xmas Barbie ! 5.30 pm

FRI WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
40kg 30kg Thruster
Pull-ups

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WED WOD

Five rounds for time of:
40kg 30kg Push-jerk, 15 reps
15 L pull-ups

TUES WOD

Just a Reminder BBQ this Sat at the Shed 5.30pm start. BYO Drinks I will provide meat patties and sausages Bread etc . Bring a plate to share if you like , But write it up on the whiteboard so we can see it . This is so we dont get too much of the same thing . Would be great too see you all there ,friends and family all welcome . NO WORKOUT, NO ZONE ITS A CHEAT NIGHT !.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

MON WOD

7 Set the sequence of ;
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds Rest Between Rounds as needed

Post loads to Comment

This is Brad Frazer, Summit of island peak in Nepal. Flying our flag . Amazing effort Brad and thanks the photo .Will be great to have you back training with us again mate !.

Sat WOD

For time:
25 Squats ,25 Push-ups, 25 Pull-ups, 25 Sit-ups
50 Squats, 50 Push-ups, 50 Pull-ups, 50 Sit-ups
75 Squats, 75 Push-ups ,75 Pull-ups, 75 Sit-ups

FRI WOD

For Time ;

21, 15, 9

Pullups

Deadlifts 100kg 70kg

10 min Cut off

THURS WOD

Five rounds for time of:
40kg Snatch, 3 reps
40kg Overhead squat, 15 reps
Run 400 meters

WED WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

TUES WOD

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

Bar Must be Cleaned from floor

MON WOD

SDLHP 10-1

Pullups 1-10

SAT WOD

Kalsu (from CrossFit Football)
Every minute on the minute perform 5 burpees, then as many thrusters as possible within that minute. Continue until 100 thrusters are reached.

Post time and load used.

FRI WOD

Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

THURS WOD

Three Rounds For time of :

Run 800 mtrs

50 KBS

50 Sit ups

Wed WOD

Deadlift 1-1-1-1-1-1-1 reps

TUES WOD

"Tommy V"
For time
50kg Thruster, 21 reps
Towel Pullups 12 reps
50kg Thruster, 15 reps
Towel Pullups , 9 reps
50kg Thruster, 9 reps
Towel Pullups 6

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

SAT WOD

7 Rounds for time of ;

7 Deadlift 100kg 70kg
7PullUps
7 Burpees Jump and touch 1 foot above reach

FRI WOD

Thrusters 21 Reps 40kg 30 kg
200M Run
HSPU 21 Reps
200M Run
Pull Ups 21 Reps
200M Run
Hang power Snatch 21 Reps 40kg 30kg
200M Run
KBS 21 Reps
200M Run

THURS WOD

OHS 3 , 3 , 3 , 3 , 3 reps

WED WOD

AMRAP 20 Minutes of

9 Pull ups
15 KBS
21 Double undeers

Tues WOD

Five rounds for time of:
H S Clean, 15 reps 60kg 40 kg
30 Push-ups

MON WOD

5 Rounds for time of:

HSPU x6
Ring Dip x9
Dead Lift x 15 60% of 1RM
Run 200 mtrs

SAT WOD

Rest Day

Come in and do 1 of the workouts you have missed this week .

FRI WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

THURS WOD

Dead Lift 1,1,1,1,1,1,1

Shaking Hands after a workout . More than just a workout really ...... Fitness in a group environment with friendly competitiveness , each one pushing the other on . I know it would be really hard to get to where we go alone .Got to love CrossFit !!!!

WED WOD

Run 400
10 HSPU
20 Pullups
30Pushups
40Squats
50 Box Jumps
60 Burpees
Run 400

Burpees Jump and touch chalk mark ( on the wall) 1 Foot above Reach .

TUES WOD

5 Rounds

15 Double Unders
9 Push Press / Jerk (60kg/40kg)
7 Weighted Pull up (24kg/16kg)
400Mtr Run

MON WOD

21-18-15-12-9-6-3 reps for time:-
KB Swing 24kg (16kg)
Pullup
Situp