TUES WOD

For Time :
21 Deadlift 70kg(60kg)
18 KBS 32kg(24kg)
15 Hang Power Clean 70kg(60kg)
12 Push Jerk 70kg(60kg)
9 KBS 32kg(24kg)
6 Thrusters 70kg(60kg)
3 KBS 32kg(24kg)

MON WOD

Happy Birthday KYM (its today)also Happy Birthday Jackie for yesterday

Todays workout is "NUTTS"

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:
10 Handstand push-ups
112kg(80kg) Deadlift, 15 reps
25 Box jumps, 30(24) inch box
50 Pull-ups
100 Wallball shots, 10kg(6kg)
200 Double-unders
Run 400 meters with a 20kg(10kg) plate

SUN REST

CrossFit Coolum will be introducing new odd impliment Lifting into our program!. Here is Rob testing the new equipment, the "Bradass Gimlee". Shall we get more of these in what do you guys think?. Post your comments

SAT WOD

Complete as many rounds as possible in 20:00 of

3 x Muscle-ups
12 x Air Squats
21 x Double-unders

FRI WOD

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

THURS WOD

3 Rounds for time of
7 x Deadlift (70%1RM)
21 x Box Jumps (24/20'')
400m Run

WED WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

MONTHLY PB BOARD

Just a reminder about the "Personal best board" don,t forget to write them up. It will inspire others and give you a sense of satisfaction. Congrats to Sue Flynn 23 consecutive pullups well done Sue.

TUES WOD

Back Squat 5-5-5-5-5 reps

MON WOD

"J.T."

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

SAT WOD

Four rounds for time of:

Run 400 meters
50 Squats

FRI WOD

For Time:
85kg(60kg) barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

THURS WOD

MOJO'S

For Time
Run 800 Mtrs
21 Deadlift 100kg 80kg
21 KTE
15 Deadlift 100kg 80kg
15KTE
9 Deadlift 100kg 80kg
9 KTE
Run 800Mtrs

WED WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

TUES WOD

Heavy Fran

21,15,9

Thrusters 60kg (40kg)
Pullups 20kg (Strict)

This is one of my favourite youtube clips ever, Think back to your lifts from yesterday.... Watch the clip a few times, pay close attention to the path of the bar. How close to his body is it? Where does the bar land and how quick are the elbows. Have a good look at the position of the feet in the Clean and the re positioning of the feet for the jerk. Also notice the re positioning of the hands for the jerk. Then how far does the bar travel up for the dip drive then how far down does Pyrros Dimas go in the 2nd dip. If you spend a little time watching this it may help to fully understand the value of technique in O Lifting. Getting it right with light weight then slowly increasing while maintaining form is what its all about. The desire to throw good form out the window just to get the weight up will only stunt your progress , enforce poor technique that is extremely hard to change. The choice should be obvious

MON WOD

Clean and Jerk 1,1,1,1,1,1,1


So here it is "the spew board". Dry heaving will not count, only a full yak goes on the board !. The last 3 spews are on the white board and can go up. Tommy , Rhonda , Jonene. Although Tommy with your track record you will be all over it Bro. LOL . Thanks Brad for coming down and helping me hang it up, and coulouring in the vomit ! .

SAT WOD

"Eva"

Five rounds for time of:
Run 800 meters
32kg(24kg)Kettlebell swing, 30 reps
30 Pull-ups

FRI WOD

"Karen"

For time:
150 Wallball shots, 10kg(6kg)

Jason Khalipa 5:25.

THURS WOD

Five rounds for time of:

5 Muscle-ups
60kg(40kg)Power clean, 10 reps
Run 220 meters

WED WOD

Number of reps for time of

1 Min of Squat Cleans 60kg(40kg)
30Seconds Rest
1 Min of L Pull ups
30 Seconds Rest 7 Rounds

TUES WOD

Run 1.6 klm
100 SDLHP 20kg
Run 1.6 klm

MON WOD

"CrossFit Total"

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

FRI WOD (Morning only)

Squat Snatch 42.5kg(30kg)

1 min on 1min off 10 rounds for reps

If you miss the morning, here is the arvo,s

5 Rounds for time of
100 Double Unders
20 Burpees

THURS WOD

5 Rounds of increase load each round

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Jerk


Why do 3 people in this photo have there eyes closed, Post answers to comments

"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

21-15-9 reps for time of:
Barbell Squat snatch 42.5kg(30kg)
Chest to bar pull-ups

MON WOD 8am Only

Team Workout.
In groups of 2

Run 800mtrs
100 Ring Dips
100 Pullups
100 Wall Ball 10kg(6kg)
Run 800mtrs

Both Athletes will set out on the run together, the reps cannot start until both are at the rings.
Only one Athlete in each team can be working at a time the other will be recovering. Time will be recorded when Both Athletes return from the run.

SUN REST