MON WOD

42.5kg Thruster, 100 reps for time.

Every time the bar is lowered from the racked position or dropped, you must perform 10 pull ups.

Post number of sets

WOD thanks to Coastal CrossFit

SUN REST DAY

SAT WOD

3 Rounds for time of

10 Deadlift 100kg
10 KBS 24kg 16kg
10 Pullup Chest to bar

FRI WOD

Complete the following for time
Walking lunge 100 ft.
21 x Pull-ups
21 x Sit-ups
Walking lunge 100 ft.
18 x Pull-ups
18 x Sit-ups
Walking lunge 100 ft.
15 x Pull-ups
15 x Sit-ups
Walking lunge 100 ft.
12 x Pull-ups
12 x Sit-ups
Walking lunge 100 ft.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 100 ft.
6 x Pull-ups
6 x Sit-ups

THURS WOD

For Time 5 Roundsof

Run 200
9 Ring Dips
15 SDLHP
21 Pullups

WED WOD

Clean

5,5,5,5,5

Then

3 rounds for time of

10 Wall Ball 10kg 6kg
10 Pullups

TUES WOD

Drummond From Coastal CrossFit




For time:
10 Handstand pushups
20 Pullups
30 Push-ups
40 Squats
50 Situps
60 KB Swings
70 Burpees

MON WOD

75 Over Head Squats 42.5/30
For Time and sets

Rules
-5 sets tap out
-10 min cut off

Workout Thanks to CrossFit Sunshine Coast

SUN REST DAY

SAT

Visitors from Coastal CrossFit ,Was a blast ,Thanks for coming .Looking forward to the next WOD .The CrossFit Community is taking off on the Sunshine Coast !

Five Rounds of

7 Deadlift 100kg
21 Burpee

FRI WOD

NICOLE

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

THURS WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WED WOD

Just a reminder about the BBQ and workout on this coming Saturday at CrossFit Coolum Beach . BYO Meat and what ever your drinking . Also if you put your hand up to bring salad or nibbles please don,t forget . I will be bringing Dessert it will involve chocolate ,cream and lots of sugar "Its a cheat night".START TIME IS 3PM FOR the workout . I'm quite sure you all want to do that before the BBQ right !!.Feel free to bring friends and family if you like we will keep the workout simple so anyone can join in ,and its free for anyone .Should be a fun arvo . Hope to see you all there.
Greg


"J.T"

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

TUES WOD

Deadlift
3-2-1-1-1

Then Half "ANGIE"

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

MON WOD

Run 400

Then in Groups of 2
Squat Clean 200 Reps 40kg 30kg Scale loads to suit

Then 30 Burpee each

Workout Stolen and change Thanks to CF Sunshine Coast

SUN REST DAY

SAT WOD

OH Press
or
Push Press
or
Push Jerk

40kg 30kg

100 Reps 10 min Cut off

Penalty applies If the bar is dropped or lowered into the hang position
10 KBS 24kg 16kg to overhead before lifting is commenced again .

Thanks to CrossFit Brisbane For this one

FRI WOD

Run 400
30 Thrusters 40kg/30kg
Run 400
30 Pullups
Run 400
30 SDLHP 40kg /30kg
Run 400
30 Ring Dips

Post Times to comment

THURS REST

Hang Snatch Drills

WED WOD B1

Private Benjamin Ranaudo, was killed in Afghanistan on the weekend of 19 July 09 by a IED. He was just 22.
Ben trained with CrossFit North Queensland before being deployed,and they where looking forward to having him back on his return.
We where all asked to post and complete this WOD for him by the team from CFNQ , as a tribute .
Our prayers go out to his family, friends and girlfriend.
He was a hero and we do this workout to honour him.

B1

Private Benjamin Ranaudo

Three rounds for time of
Run 400m
21 KB Swing, 24kg
15 Knees to Elbows
9 Ring Dips

Post results to comments

TUES WOD

Back Squat 5,5,5,5,5
Followed By Max Pushups

MON WOD

5 Rounds for time of

Run 400
15 Deadlift

SUN REST DAY

Hey Peoples ,
A great day yesterday at CF Brisbane "Harden Up Challenge " A special thanks to Brad for his work Photographing the event ,I will be posting some of the photos over the next few weeks .Also to David for having a go ,and Tara for helping out with the event . I would also like to add "what a great bunch of people are in the CrossFit community .Nothing but encouragement for each other ,I watched a competitor get up of the ground after finishing and go and encourage another who hadn't finished yet "Never seen that before in sport ".
There is another event in October at CFX in Sydney . Hopefully we can get a bigger team to go then .I know that anyone who went just to watch wishes that they had entered ! See you Monday . Greg

Sat WOD

150 Burpees For Time

WOD FRI

Hey everyone ,just a reminder no workout at the shed Sat morning . We are going to "CrossFit Brisbane" for the Challenge . If you would like to come we will be leaving from the shed at 5am sharp . I will be posting a workout you can do at home with no gear .

Have a great weekend see you Monday . Greg


Run 5

Thurs WOD

5 MU
10 Hang Power Clean
15 Thruster

WED WOD

Max Ring Dips
Max Pull Ups
5 Rounds
2 mins rest BTN Sets

TUES WOD

DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Monday WOD

Please Note , There will be no workout this Saturday as the Challenge is on in Brisbane this weekend .Entries will close on WEDNESDAY, 5 August 2009. If you are keen go, click the link to the CrossFit Brisbane site to register and let me know .If you love CrossFit it is an experience not to be missed .


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

Post time to comments.

Sun Rest Day

SAT WOD

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.