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.