WED WOD

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

TUES WOD

Max reps in 1 minute, Rest 1 minute. Repeat for a total of 10 cycles.


60kg Power cleans, 3 reps
6 Push-ups
9 Squats



Post total reps completed 10 cycles.

MON WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
40kg 30kg pound Thruster, 21 reps
800 meter run
40kg 30kg pound Thruster, 21 reps
400 meter run
50 Pull-ups

SUN REST DAY

SAT WOD

Three rounds of:


Wall-ball, 10kg ball, 10 ft target

SDHP, 75 pounds

Box Jump, 20" box

Push-press, 75 pounds

Run 20m




In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

FRI WOD

Front Squat 3,3,3,3,3

THURS WOD

5 Rounds For time of

9 DL 100kg 80 kg
9 Ring Dip
9 Burpee
Run 200

WED WOD

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

TUES WOD

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

MON WOD

Four rounds for time of:
30 mtr Walking lunge, 15 kg 10kg
24 inch Box Jump, 30 reps
15kg weighted pull-ups, 20 reps

SUN REST DAY

SAT WOD

CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

FRI WOD

Fight Gone Bad
Saturday 26 Sunshine Coast CrossFit . We already have a few going down to Caloundra Post your name to comments if your interested ? should be a great morning , All proceeds go to a worthy cause . FGB4 is a event held each year to help raise money and awareness for prostate cancer. For the last 3 years CrossFit has run the FBG event, down below you will find how the FBG is getting bigger and better year after year.

2006 324 Crossfitters 1852 Donors $117,311 USD
2007 891 Crossfitters 4200 Donors $283,701 USD
2008 2426 Crossfitters 10,000 Donors $627,000 USD


This year CrossFit Sunshine Coast will be hold this great event. If you would like to participate or sponsor the event you can do so by putting your name down in the comments. Details of the event are as follows.



FIGHT GONE BAD 4

WHERE: 10B SYDAL ST CALOUNDRA (THE SHED)

WHEN: SATURDAY 26th SEPTEMBER 2008

TIME: 8am-10am

THURS WOD

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

WED WOD

Strict Press 1,1,1,1,1,1,1

TUES WOD

21-15-9 reps of:
Clean 60 Kg
Ring dips

Mon Wod

For time:
Run 1.6 K
40 Kg barbell Thruster, 21 reps
21 Pull-ups
Run 800 Meters
40 Kg barbell Thruster, 15 reps
15 Pull-ups
Run 400 Meters
40 Kg barbell Thruster, 9 reps
9 Pull-ups


The 80/20 Rule
If you have ever taken an economics class you are probably familiar with the Pareto Principle better known as the 80/20 rule.

The Pareto principle (also known as the 80-20 rule,[1] the law of the vital few, and the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.

Although this rule is more commonly seen in the business world, fitness is slowly making its way into the club. 80% of what you look like and weight management is due to nutrition and 20% is due to exercise. Yes, I know it doesn't quite fit the pattern but you get the gist of it. What you eat matters, as much and if not more than how you work out. I often hear of people busting their ass in the gym and going home to a pizzas and pastas and then complaining about why they don't see any results. Eventually they swear off the exercise because it's not working and send themselves into a downward spiral of poor nutrition and poor health. Within the same 80/20 club, nutrition experts agree that it is not important to be 100% to achieve results, instead eat nutritiously 80% of the time and then allow yourself to indulge 20% of the time.

Article Thanks to Nutritionize! - CrossFit Unlimited's Nutrition Blog

SAT WOD

Climb /Run Mt Coolum

FRI WOD

Max Pull Up 7 Attempts Post total reps

THURS WOD

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Wed

Rest Day @ CFCB "FRAN"




21-15-9 reps, for time:

Thruster 40kg
Pull-ups

TUES WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

MON WOD

Deadlift 5,3,2,1,1,1,1

SAT WOD

BRAD FRAZER IN NEW ZEALAND Brad is the dude in the orange helmet .




95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

FRI WOD "Happy Birthday Tara"

Cindy

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

As many rounds as possible in 20 min

THURS WOD

Five Rounds For Time of

9 Hang Power Snatch 40kg 30kg
9 Burpee (Jump must be 1 foot above reach)
9 Pullups

WED WOD

7 Rounds For Time of

15 KBS 24kg 16kg
15 Box Jump
15 Ring Dips

TUES WOD

Back Squat 3,3,3,3,3,3,3