WED WOD

Run 5 Klms


This was the crew from My CrossFit Wellington New Zealand. Good vibe if your ever there look them up!

TUES WOD

For Time

21 pullups
50 squats
21 kneestoelbows
18 pullups
50 squats
18 kneestoelbows
15 pullups
50 squats
15 kneestoelbows
12 pullups
50 squats
12 kneestoelbows

If you haven't got a pull up bar find something to hang from, improvise or use push ups insted of pull ups. Scale by putting your feet on a bench to make the push ups harder. Knees to elbows scale to sit ups

MON WOD

5 Rounds For time

50 Mountain climbers
25 Sit ups

SUN WOD

150 Burpees For Time

SAT REST

FRI WOD

CrossFit Coolum is now closed for the Christmas holidays and will open on the 4th of January as per usual. I will be posting WOD's you can do at home with no equipment when ever possible. You could also go to your local Globo gym and do some heavy Deadlifts etc. You probably won't be able to take your shirt off or dump the weights and im quite sure if you do you will get a visit from the staff. If you don't try writing your score on the wall. If all this is OK your in a great place!. Also you could look down the right hand side bar and pick a workout from CrossFit workouts on the go.



Here is a WOD you can do at home with no equipment


Death by 10 Mtrs

Mark out 10 Mtrs
On the Clock every minute
1st minute run 1x10 mtrs
2nd minute run 2x10 mtrs
etc keep adding 10 mtrs every minute continue as long as you are able to complete the required number. Post your score to comments

WED WOD

Back Squat 3-3-3-3-3 reps

TUES WOD

OVERALL RESULTS CLASH ON THE COAST 2010

"Nutts"

For time:
10 Handstand push-ups
112.5kg(80kg) Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 10kg(6kg)
200 Double-unders
Run 400 meters with a 20kg(10kg)

MON WOD

AMRAP 20 Mins

5 Chest to Bar Pull-ups
10 Ring Dips
15 OHS 42.5kg(30kg)

SAT WOD

Press 1,1,1,1,1

Push Press 3,3,3,3,3

Push Jerk 5,5,5,5,5

FRI WOD

HAPPY BIRTHDAY RHONDA


Today's WOD your choice pick 1 of these girls.

Annie, Double-unders Sit-ups 50,40,30,20,10

Karen, 150 Wall Ball 10kg(6kg)

Isabel, Snatch 30 reps 60kg(40kg)

Grace, 30 Clean&Jerk 60kg(40kg)

Elisabeth, Clean 60kg(40kg)
Ring Dip

Dianne, 21,15,9 Deadlift 100kg(80kg)
HSPU

THURS WOD

For Time, and in any order
100KettleBell Swings 24kg(16kg)
100 Push ups
100 Pullups

WED WOD

20 Min AMRAP

10 Box Jumps
10 Push Press/Push Jerk 50kg(35kg)
10 Burpees
10 Front Squat 50kg(35kg)





Eddie, Busting out 180kg.

TUES WOD

DEADLIFT 1,1,1,1,1,1,1

MON WOD

21-18-15-12-9 rep rounds of:

Power snatch 50kg(35kg)
Wallball shots, 10kg(6kg)
Knees to elbows

SUN REST

SAT CLASH ON THE COAST

FRI WOD

3 Rounds For Time of

Run 400 Mtrs
15 Pullups
50 Squats
15 Pullups

Saturday Clash on the Coast. Ok so I spoke to Chris today. The ground is wet and muddy so MAKE SURE YOU BRING A CHANGE OF CLOTHES and a TOWEL. Your probably going to get a bit muddy, also a SPARE PAIR OF SHOES won't go astray.

THURS WOD

20 Min AMRAP


5 KTE
10 Burpees
15 SDLHP 40kg(30kg)
Run 150 Mtrs

WED WOD

7 Rounds For Time

7 Thrusters 60g(40kg)

30 Double Unders

TUES WOD

5 Rounds For Time

3 Muscle ups

5 Deadlift 125kg(75kg)

30 Box Jumps 32Inch(24Inch)

Congratulations to Haley Vaughan who now has her level 1 CrossFit Certification. Haley attended the cirt on the weekend at CrossFit Brisbane. Well done Hales. She also told me it was really just for the perv factor. That's why she is smiling so hard.

MON WOD

6 Rounds For Time

30 Squats

10 Chest to Bar Pullups

5 CLean & Jerk 70kg(45kg)

SUN REST

Behold the future!!! Seb McDonald. Getting it right early on. Well done mate.

SAT WOD

10,9,8,7,6,5,4,3,2,1 Reps for time

70kgkg(50kg)Power Clean
Chest to bar Pullup(Pullup)
Kettle Swing 24kg(16kg)

FRI WOD

OHS 3,3,3,3,3,3,3

CrossFit Coolum Traveler. This is James, he is now back in town after his hol's in the USA. Great to see him flying the flag for Coolum. He will be back down at the box soon so we can beat the holidays out of him.

THURS WOD

10 Min Amrap 42.5kg(30kg)

7 SDLHP
7 Hang Power Clean
7 Push Jerk

"Happy Birthday" Luke.

WED WOD

Daniel

50 Pull-ups
400 meter run
42.5kg(30kg)Thruster, 21 reps
800 meter run
42.5kg(30kg)Thruster, 21 reps
400 meter run
50 Pull-ups
For time.

TUES WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Aaron with a nice hat !Going nuts during yesterdays Tabata session. Lookout for this guy.

MON WOD

Tabata Weighted pull-up, 16kg(12kg)
Rest 1 minute
Tabata Weighted squat,20kg(10kg)
Rest 1 minute
Tabata Weighted ring dip, 16kg(12kg)
Rest 1 minute
Tabata Deadlift, 80kg(50kg)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

SUN REST

WOD SAT

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

FRI WOD

"Helen"

Three rounds for time:
Run 400 meters
24kg(16kg) Kettlebell X 21 swings
12 Pull-ups

THURS WOD

Runing "Jackie"

1 klm
20kg Thruster, 50 reps
30 pull-ups

WED WOD

Push press 3-3-3-3-3-3-3 reps

TUES WOD

3 Rounds For Time

10 Squat Clean 60kg(40kg)
20 KBS 24kg(16kg)
30 Box Jumps 32Inch(24Inch)
Run 400 Mtrs

MON WOD

Seven rounds for time of:

5 Handstand push-ups
85kg(50kg)Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

SUN REST

SAT WOD

"Blake"

Four rounds for time of:
100 foot Walking lunge with 20kg(10kg) plate held overhead
30 Box jump, 24 inch box
20 Wallball shots 10kg(6kg)
10 Handstand push-ups

FRI WOD

Hang Power clean 3,3,3,3,3,3,3

THURS WOD

20 min AMRAP
5 HSPU
10 Pullups
15 Med Ball Cleans

WED WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

TUES WOD

AMRAP 12 mins

Run 400 mtrs
5 D/L

Load and Rounds

MON WOD

"STEVE ERWIN"
Three rounds for time of:
30 Kettlebell Swings 24kg (16kg)
Broadjump 20m (match the number of jumps with burpees at the other end)
Walking Lunge 20m

SUN REST

SAT WOD

"Nancy"

5 rounds for time of:
400 meter run
42.5kg(30kg)Overhead squat, 15 reps

FRI WOD

10 MIN AMRAP

7 Thrusters 42.5kg(30KG)
7 Pullups

The placings are up from the CrossFit Arena games day,They are prior to the final WOD. There is also a great photo of Female Winner Tara McGregor along with Male Winner Jonnie Larmore from CrossFit Rocks & "Spirit" of the Games Award Justin Eddie from CrossFit Rocks.

THURS WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

WED WOD

5 Rounds For max Reps
1 Min of each

KBS 24kg (16kg)
Wall Ball 10kg(6kg)
Pullups

TUES WOD

Back SQUAT 2,2,2,2,2,2,2

Max Ring Dips Between sets

MON WOD

Four Five Min AMRAPS of 20 Reps of Each with a one min rest between each Couple

Deadlift 80kg(55kg)
Burpee

KBS 24kg (16kg)
Push up

Pullup
Squat

Box Jump 32Inch (24 Inch)
Med Ball Clean 10kg (6kg)

SUN REST (ARENA GAMES DAY REPORT)

Special thanks to CrossFit Arena for putting on a great event. Also thanks to all you guys who came down to support our athletes competing it was great to see all your faces at this event. Congratulations to all you guys and girls from Coolum who put a top effort in. Also special mention is young Tara Mc Greggor who was thrown into the final by default. She proceeded to go on and win the event taking out some way older and more experienced CrossFitters. Well done Tara ! you are one tough little lady.

SAT GAMES DAY

FRI WOD

Snatch one rep every minute on the minute for 15 minutes.

THUR WOD

Deadlift 1,1,1,1,1,1,1

WED WOD

"Barbara"

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

Rest precisely three minutes between each round.

TUES WOD

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

MON WOD

Post time to comments Log results online (Beyond the Whiteboard)

30 Squat Clean and Jerk 70kg(45kg)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

SUN REST