WED WOD

Run 5 Klms


This was the crew from My CrossFit Wellington New Zealand. Good vibe if your ever there look them up!

TUES WOD

For Time

21 pullups
50 squats
21 kneestoelbows
18 pullups
50 squats
18 kneestoelbows
15 pullups
50 squats
15 kneestoelbows
12 pullups
50 squats
12 kneestoelbows

If you haven't got a pull up bar find something to hang from, improvise or use push ups insted of pull ups. Scale by putting your feet on a bench to make the push ups harder. Knees to elbows scale to sit ups

MON WOD

5 Rounds For time

50 Mountain climbers
25 Sit ups

SUN WOD

150 Burpees For Time

SAT REST

FRI WOD

CrossFit Coolum is now closed for the Christmas holidays and will open on the 4th of January as per usual. I will be posting WOD's you can do at home with no equipment when ever possible. You could also go to your local Globo gym and do some heavy Deadlifts etc. You probably won't be able to take your shirt off or dump the weights and im quite sure if you do you will get a visit from the staff. If you don't try writing your score on the wall. If all this is OK your in a great place!. Also you could look down the right hand side bar and pick a workout from CrossFit workouts on the go.



Here is a WOD you can do at home with no equipment


Death by 10 Mtrs

Mark out 10 Mtrs
On the Clock every minute
1st minute run 1x10 mtrs
2nd minute run 2x10 mtrs
etc keep adding 10 mtrs every minute continue as long as you are able to complete the required number. Post your score to comments

WED WOD

Back Squat 3-3-3-3-3 reps

TUES WOD

OVERALL RESULTS CLASH ON THE COAST 2010

"Nutts"

For time:
10 Handstand push-ups
112.5kg(80kg) Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 10kg(6kg)
200 Double-unders
Run 400 meters with a 20kg(10kg)

MON WOD

AMRAP 20 Mins

5 Chest to Bar Pull-ups
10 Ring Dips
15 OHS 42.5kg(30kg)

SAT WOD

Press 1,1,1,1,1

Push Press 3,3,3,3,3

Push Jerk 5,5,5,5,5

FRI WOD

HAPPY BIRTHDAY RHONDA


Today's WOD your choice pick 1 of these girls.

Annie, Double-unders Sit-ups 50,40,30,20,10

Karen, 150 Wall Ball 10kg(6kg)

Isabel, Snatch 30 reps 60kg(40kg)

Grace, 30 Clean&Jerk 60kg(40kg)

Elisabeth, Clean 60kg(40kg)
Ring Dip

Dianne, 21,15,9 Deadlift 100kg(80kg)
HSPU

THURS WOD

For Time, and in any order
100KettleBell Swings 24kg(16kg)
100 Push ups
100 Pullups

WED WOD

20 Min AMRAP

10 Box Jumps
10 Push Press/Push Jerk 50kg(35kg)
10 Burpees
10 Front Squat 50kg(35kg)





Eddie, Busting out 180kg.

TUES WOD

DEADLIFT 1,1,1,1,1,1,1

MON WOD

21-18-15-12-9 rep rounds of:

Power snatch 50kg(35kg)
Wallball shots, 10kg(6kg)
Knees to elbows

SUN REST

SAT CLASH ON THE COAST

FRI WOD

3 Rounds For Time of

Run 400 Mtrs
15 Pullups
50 Squats
15 Pullups

Saturday Clash on the Coast. Ok so I spoke to Chris today. The ground is wet and muddy so MAKE SURE YOU BRING A CHANGE OF CLOTHES and a TOWEL. Your probably going to get a bit muddy, also a SPARE PAIR OF SHOES won't go astray.

THURS WOD

20 Min AMRAP


5 KTE
10 Burpees
15 SDLHP 40kg(30kg)
Run 150 Mtrs

WED WOD

7 Rounds For Time

7 Thrusters 60g(40kg)

30 Double Unders

TUES WOD

5 Rounds For Time

3 Muscle ups

5 Deadlift 125kg(75kg)

30 Box Jumps 32Inch(24Inch)

Congratulations to Haley Vaughan who now has her level 1 CrossFit Certification. Haley attended the cirt on the weekend at CrossFit Brisbane. Well done Hales. She also told me it was really just for the perv factor. That's why she is smiling so hard.

MON WOD

6 Rounds For Time

30 Squats

10 Chest to Bar Pullups

5 CLean & Jerk 70kg(45kg)

SUN REST

Behold the future!!! Seb McDonald. Getting it right early on. Well done mate.

SAT WOD

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

70kgkg(50kg)Power Clean
Chest to bar Pullup(Pullup)
Kettle Swing 24kg(16kg)

FRI WOD

OHS 3,3,3,3,3,3,3

CrossFit Coolum Traveler. This is James, he is now back in town after his hol's in the USA. Great to see him flying the flag for Coolum. He will be back down at the box soon so we can beat the holidays out of him.

THURS WOD

10 Min Amrap 42.5kg(30kg)

7 SDLHP
7 Hang Power Clean
7 Push Jerk

"Happy Birthday" Luke.