MON WOD

Back Squat 1 x 20 Reps

We will then be doing O lift skills and Muscle up progressions

THANK YOU

A Big thank you goes out to Matt and Wendy Swift, also J Bone for giving up there Saturday to come up to Coolum and give us all some world class CrossFit coaching. I would also like to thank Sunshine Coast CrossFit and Coastal CrossFit for bringing there athletes up. Because of this we will now soon have some shiny new gear to play with. The Coaching was great, and I guess the turnout showed people are hungry for it. Hope to see more of this on the coast. Looks like CrossFit is taking off on the Coast now.Yeah!!

Now Coolum......All you guys and girls get behind the sectionals.....You don't have to be a CrossFit fire breather to enter . Scaling and substitutions are allowed. Allot of you brought socks Shirt's and stickers etc from HQ at the beginning of the month "YOU NEED TO BACK IT UP". You don't have to be a serious competitor to enter. There are plenty of people entered already who are just having a go. You can also support the event buy registering as a spectator or volunteer.It will be a great weekend one not to be missed.
Checkout CrossFit Brisbane's Website for more details.

FRI WOD

5 Rounds For Time of

Run 500mtrs
9 Thrusters 60kg 40kg

THURS WOD

For time:
100kg 80kg Deadlift, 15 reps
50 Pull-ups
100kg 80kg Deadift, 12 reps
40 Pull-ups
100kg 80kg Deadlift, 9 reps
30 Pull-ups
100kg 80kg Deadlift, 6 reps
20 Pull-ups
100kg 80kg Deadlift, 3 reps
10 Pull-ups

WED WOD

OHS 3x3

Then 3 Rounds For Time of
50 Double unders
50 Goodmorning Deadlifts

TUES WOD

For Time

3 Rounds of
10 Clean & Jerk 6okg 40kg
30 Sit ups

MON WOD

Back Squat 1x20 Reps

Then 100 Burpee Pullups For Time

SUN REST

DON"T FORGET YOUR BURPEES IF YOUR STILL IN YAY.

SAT WOD

For Time;

25 Pullups
30 Wallball 10kg 6kg

FRI WOD

Back Squat 1x 20

Then Run 800 mtrs, and 3 rounds of 21,15,9 reps of
KBS 32kg 24kg
Toes to bar

THURS WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10k 6k, 10 ft target (Reps)
Sumo deadlift high-pull, 32.5kg 20kg(Reps)
Box Jump, 20" box (Reps)
Push-press, 32.5k 20kg (Reps)
Shuttle Runs

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 run each lap is 1 point.

Add your points and post them to comments.

WED WOD

DeadLift 1,1,1,1,1,1,1

TUES WOD

1.6 klm Run
70 Double Unders
60 Box Jumps
50 Weighted Lunges (overhead) 20kg 10kg
40 KBS 24kg 16 kg
30 Pullups
20 KTE
10 HSPU

MON WOD

OHS 3,3,3
Then
21,15,9 reps for time of
Hang Clean 60kg 40kg
Burpee

Work out thanks to CrossFit Rocks

SAT WOD

Run 5k

Post time to Comments

For Time

800 Run
21 Push Press 425 kg 30kg
21 KBS
800m Run
15 Push Press
21 KBS
800m Run
9 Push Press
9 KBS

THURS WOD

"FRAN"
3 Rounds for time of
Thrusters 42.5k (30k)
Pullups 21,15,9

WED WOD

Front Squat 3,3,3,3,3

Max ring dips Between sets

TUES WOD

"CINDY"
AMRAP 20mins
5 pullups
10 pushups
15 squats

MON WOD

Here is Rob "Nice Squat".Yeah ,Yeah before you look and say that's not deep enough he was on the way up 3 reps . My Camera is slow . Here is the workout for Monday "enjoy".


Deadlift 3x5

Then Run 800 Mtrs
30 Box jump
30 Pushup

SUN REST DAY

SAT WOD

Helen

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 rounds for time

FRI WOD

Back Squat 3,3,3,3,3

Max Ring Dips BTW sets

THURS WOD

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

Max Double Unders BTW sets

Have you entered the Sectionals yet?!

WED WOD

7 Burpees

7 Chest to Bar Pullups

7 Bodyweight Deadlift

7 Rounds

For time.

Workout Thanks to CrossFit Vancouver

TUES WOD

“Nicole”
Complete as many rounds as possible in 20 minutes of
400m run
Max Pullups

Score is number of pull-ups completed for each round

MONDAY WOD

Welcome back we are now open as usual. Here is some inspiration for the start of the years training. So here it is

Squat Clean 60kg 40kg
Pullup

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

10 Burpees between each set(chest and thighs to floor).