WED WOD

Press 3x3

Then "Nicole"

20 Min AMRAP
Run 400mtrs
Max Pullups

WED WOD

Press 3x3

"Nicole"

AMRAP 20mins

Run 400mtrs
Max Pullups

Score number of pull-ups completed for each round.

TUES WOD

Power Clean 1,1,1,1,1,1,1

Finisher 5 Min AMRAP

Clean 80% of your 1 Rm

MON WOD

Back Squat 3x3

Then; In any order
100 Reps Chest to overhead 40kg(30kg)
100 Reps Pull ups

SUN REST

Butterfly Pullups from Patrick Cummings on Vimeo.

SAT WOD

5 Rounds For Reps
1 Minute Of Each

KBS 24kg
Box Jumps
Wall Ball
Muscle Ups
Rest

FRI WOD

Dead Lift 3X5

For Time
Run 800 Mtrs
30 Power Clean 60Kg(30kg)
30 Pullups

Press 3X5

Then "Fran"

21,15,9 Reps for time
Thrusters 42.5kg (30kg)
Pullups

To Compare Click Here

WED WOD

Split Jerk 1,1,1,1,1,1,1

Finisher 3 Rounds for time
50 Double Unders
20 Wall Ball

TUES WOD

Snatch Balance 3,3,3,3,3

Squat Snatch 10 Mins to find 1 RM

MON WOD

Back Squat 3x5
Set 1 5 Reps @ 65% of working 1 Rep max
Set 2 5 Reps @ 75% of working 1 Reps max
Set 3 5 Reps 0r more @ 85% of working 1 Rep max

This is the 3rd Cycle of 5,3,1 so that means we will have added another 10kg to your Deadlift and your Squat, and another 5kg to the press from where we started 2 months ago. Remember the last set is as many Reps as you can, you all should have spotters for the squat. This is a max rep effort you should be going to the point of failure so that your spotters have to help you up from the last rep. The last set is the one that really gets the gains so go as hard as you possibly can!

W.O.D

30 Muscle ups for time

SUN REST

Great time to catch up on those Burpee,s

SAT WOD

20 Min AMRAP

Run 400 Mtrs
10 HSPU
20 Med Ball Cleans

FRI WOD

Dead Lift 3x5

AMRAP 20 mins
20 SDLHP 42.5kg(30kg)
20 Toes To Bar

THURS WOD

"COE"
10 Rounds For Time
10 Thrusters 42.5kg (30kg)
10 Ring Pushups


Snatch Balance 3x3

Press 3x5

Weighted Pullups 3x3

15 Min AMRAP

10 Wall Ball
10 Burpees

TUES WOD

For Time

Run 1600 Mtrs
50 KBS 24kg(16kg)
50Pull Ups
Run 1600 Mtrs

MON WOD

Squat 3x5 Deloading

Set 1 is 5 Reps @40%
2 is 5 Reps @50%
3 is 5 Reps @60%

Push Jerk 1,1,1,1,1,1,1

SUN REST

In between Workouts!

Know longer the Pukie Board, now the Tommy Board! How many times ?

Good Luck to all the competitors entered in the HARDEN UP challenge in Brisbane this weekend.

WOD

Five rounds of:
Wall-ball,10kg (6kg) ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20? box (Reps)
Push-press, 35kg (25kg) (Reps)
Row: calories (Calories

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

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

Deadlift 5,3,1
Then

100 Double Unders
10 Sqaut Snatch 42.5kg(30kg)
1 Ring Dip
9 Squat Snatch 42.5kg(30kg)
2 Ring Dip
8 Squat Snatch 42.5kg(30kg)
3 Ring Dip
7 Sqaut Snatch 42.5kg(30kg)
4 Ring Dip
6 Squat Snatch 42.5kg(30kg)
5 Ring Dip
5 Squat Snatch 42.5kg(30kg)
6 Ring Dip
4 Squat Snatch 42.5kg (30kg)
7 Ring Dips
3 Squat Snatch 42.5kg(30kg)
8 Ring Dips
2 Squat Snatch 42.5kg (30kg)
9 Ring Dips
1 Squat Snatch 42.5kg(30kg)
10 Ring Dips
100 Double unders

Well done Haley. First ever Girl to do a muscle up at Coolum. I know how hard you have work to get it amazing!

THURS WOD

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

Finisher AMRAP 10 mins
20 Med Ball Cleans
20 Pushups

WED WOD

Press 5,3,1

Then 21,15,9 Reps for time

Thruster 50kg(35kg)
KBS 24kg 16kg


Skills, Ring L-sit for time

TUES WOD

"Roy"

Five rounds for time of:
100kg Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Skills HSPU

L-Sits (Rings)

MON WOD

Back Squat 5,3,1

Snatch Balance 3x3

Rest Then

7 Rounds For Time of;
7 OHS 50kg(35kg)
7 Burpee,s

Bar must be Snatched from the Ground

SUN REST DAY

SAT WOD

5 Rounds For Time
Run 400 Mtrs
20 Box Jumps 32inch 24inch
15 SDLHP 40kg(30kg)

F&@K SUPLIMENTS

Large-scale study after large-scale study has shown that shotgunning single vitamins and minerals across a general population does either no good or is actively harmful. Vitamin C, E, A, folic acid, etc… and now calcium. I suspect that vitamin D supplementation may meet the same fate. Fibre additives are not the same as naturally occurring fibre, so don’t kid yourself about that high-fibre cookie with added inulin — you’re just turning yourself into a gassy balloon as your bifidobacteria population explodes, fairly literally, in your intestines.

Nature is still smarter than we are. The world — and our physiology — is still more complex than we like to think.

There are hundreds — thousands — of chemical compounds in our food that we need, and that probably work synergistically. Just because we’ve isolated a few doesn’t mean that;READ ON

FRI WOD

DeadLift 3x3

Then "Karindy" AMRAP 20 mins
5 Pullups
10 Pushups
15 Wall Ball 10kg(6Kg)

Skills HSPUx15 PISTOLSx15 each leg

"Isabel"

For time:
Snatch 60kg, 30 reps


In our Gym you can scream and yell as much as you need! in fact its encouraged "Dave" giving it his best.What was he screaming Post your comments?

WED WOD

Press 3x3 Then

Five rounds for time of:
60kg(40kg) Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Skills 15 M/U

TUES WOD

15 Min AMRAP

7 Deadlift 40kg(30kg)
7 Hang Power Clean
7 Front Squat
7 Chest To Overhead

Skills "Snatch Balance"

MON WOD

Squat 3x3

Then

"Junk Yard Dogs"

For Time
12 OHS 60kg(40kg)
Run 800 Mtrs
15 Clean and Jerk 60kg(40k)
Run 800 Mtrs
12 Thrusters 60kg (40kg)

Thanks also to all of you that showed up on Saturday night at My place Restaurant to celebrate 1 Year of CrossFit in Coolum. The table was twice the size as last time we went out for Dinner last year. Also as a side note. Last year the at CrossFit Brisbane "Harden up" Challenge we had two competitors and 1 supporter. This year we have 12 competitors entered and a number of supporters. Year two should be even better!!!

SUN REST