FRI WOD

Deadlift 3x5

Then 10 Min AMRAP

6 Reps Deadlift 80kg(60kg)
9 Reps KBS 24kg(16kg)
12 Reps Wall Ball

Athlete of the week and 1st to Complete Level 1 . Well done Haley !

THURS WOD

OHS 5,5,5,5,5



This is the LEVEL 2 Coolum Beach CrossFit Rxd Workout. Sub 11.30 enjoy the Movie ; )

Press 3x5

Then "Grace"
for time
30 Clean and Jerk 60kg(40kg)

TUES WOD

"Nasty Girls"
3 Rounds for time
50 Squats
7 Muscle up
10 HPC 60kg(40kg)

MON WOD

Back Squat 3x5

Set 1 5reps@ 65% of your working 1 rep max

Set 2 5reps@75%of your working 1 rep max

Set 3 5 Reps or more @85%of your working 1 rep max

Then
21,15,9
SDLHP 50kg(35g)
Pullups

SUN REST

COOKIES

So, here are some photos of the Paleo Cookie I made this weekend . There are however none left, I have eaten all of them. While I was baking a tray of these crack like cookies I turned and knocked the bowl on the floor smashing it into 1000 shards, razor sharp. Sad but nothing could be done the rest of the dough went into the bin :(
I have however posted the recipe for them on Coolums "I AM CROSSFIT' site.

The site is now active and I will be posting most days on this site for those invited and also the normal W.O.D as per usual on our main site . If you haven't yet been invited and would like? give me a bell and I wil let you on. The site will have all the relevant "I AM CROSSFIT" info ,including recipes training tips and more . Hopefully I will have all the money in for the shirts asap so we can get the printing happening and get them out to you .
Have a great Sunday.

SAT WOD

for time
50 Pushups
9 Power Snatch 50kg(35kg)
40 Pushups
12 Power Snatch 50kg(35kg)
30 Pushups
15 Power Snatch50kg(35kg)

FRI WOD

3 Rounds For Time of

15 Thrusters 42.5(30kg)

30 Toes To Bar

THURS WOD

DeadLift 3x5

Then 21,15,9 Reps for time of

Wall ball 10kg(6kg)
Box Jumps 3oinch(24inch)
KBS 32kg(24kg)

WED WOD

For Time

150 Double Unders

2 Muscle ups

Run 800 Mtrs

4 Muscle ups

100 Double Unders

6 Muscle ups

Run 400 Mtrs

8 Mucsle Up

50 Double Unders

10 Muscle Ups

TUES WOD

Five rounds for time of:

20kg barbell Overhead walking lunges, 15 Mtrs

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

MON WOD

OHS 1,1,1,1,1,1,1

SAT WOD

In teams of two complete

60 Burpees
150Box Jumps 30inch(24inch)
200 KBS 24kg(16kg)
1.6km Run

Teams can complete the above in any order, in any combination (these reps can be fractioned ala Murph). Only one athlete working at a time

FRI WOD

Complete 10 Rounds of the following.
10 x Pull-ups
10 x Air Squats
10 x Push-ups
10 x KB Swings

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial.

THURS WOD

Hang Squat Clean 5,5,5,5,5

WED WOD

Run 400 Mtrs
70 Wall-ball shots 10kg(6kg)
Run 400 Mtrs
50 Wall-ball shots 10kg(6kg)
Run 400 Mtrs
30 Wall-ball shots, 10kg(6kg)




Rob 16 Days Paleo "Charging"

TUES WOD

For Time
RUN 400 Mtrs
Chest to Overhead 30 Reps 60kg(40kg)
Run 600 Mtrs
Chest to Overhead 20 Reps 60kg(40kg)
Run 800 Mtrs
Chest to Overhead 10 Reps 60kg(40kg)

Bar must be cleaned from floor

MON WOD

OPEN 7am -9am Only Today

The Mystery Tour ?

SUN REST

SAT WOD

New CrossFit gear avalable "The Push Jerk Crash Helmet"!...Here is Dave looking Sexy as with the latest model.

WOD

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

FRI WOD

Deadlift 5-5-5-5-5 reps

THURS WOD

Complete as many rounds in 12 minutes as you can of:
85kg(60kg)Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

The Man with the Longest Arms in the world Tommy!

WED WOD

For Time
50 Double Unders
30Thrusters 40kg(30kg)
30 Pullups
30 KBS 24kg (16kg)
50 Double Unders
20 Thusters 50kg (35kg)
20 Pullups
20 KBS
50 Double Unders
10 Thrusters 60kg(40kg)
10 Pullups
10 KBS

TUES WOD

For time:
10 Muscle-ups
15 Handstand push-ups
Squat clean, 20 reps 70kg(50kg)
Run 500 meters

MON WOD

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

SUN REST

SAT WOD

"Randy"

75 pound Power snatch, 75 reps for time.

FRI WOD

Four rounds, each for time of:
800 meter run

THURS WOD

Shoulder Press 5-5-5-5-5 reps

WED WOD

Thruster 3,3,3

Then 3 Rounds for time of
10 Thrusters 60kg(40kg)
10 Burpees

Happy Birthday Michael