WED WOD 2/2/2011

BACK SQUAT
3,3,2,2,2,2,1,1,1,1

TUES WOD 1/2/2011

Three rounds for time of:
125kg(85kg) Deadlift, 10 reps
50 Double-unders

MON WOD 31/1/2011

"LUCE"

Wearing a 10kg vest, three rounds of:

Run 1K
10 Muscle-ups
100 Squats

SUN REST 30/1/2011

SAT WOD 28/1/2011

Team WOD

While one Athlete is running 200mtrs the other is going for max reps in 5mins of each
Tyre Flip
Power Snatch 50kg(35kg)
GHD Situps
KBS 32kg(24kg)

FRI WOD 28/1/2011

21,18,15,12,9 Reps For Time
Burpees
Push Jerk 42.5kg(30kg)Bar is cleaned from floor.

THURS WOD 27/1/2011

5 Rounds For Time of

Run 400Mtrs
10 Squat Clean Thruster 50kg(35kg)

WED 26/1/2011 FLOOD DAY

Flood Relief Games Day.
8.30am Start, Come down jump in and donate.
2 WODS and a Final

TUESDAY 25/1/2011 WOD

DeadLift 3,3,3,3,3,3,3

MONDAY 24/1/2011 WOD

"CINDY"

20min AMRAP

5 Pullups
10 Pushups
15 Squats

SUN REST

SAT CLOSED

FRIDAY WOD

Skills; Push Jerk 3,3,3,3,3

Then

'The Chief'

Max rounds in 3 minutes of:
3 Power cleans 60kg(40kg)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

THURSDAY WOD

Skills, Snatch Balance 3,3,3,3,3

FRAN

21,15,9 Reps For Time

Thruster 42.5kg(30kg)
Pullup

WED WOD

2 Position Clean
1,1,1,1,1

Then

"Elizabeth"

21-15-9 reps of:
Clean 60kg(40kg)
Ring dips

TUES WOD

FRONT SQUAT 3,3,3,3,3


Then 7 Min AMRAP
15 Double Unders
15 Burpees (Jump 1 Foot above reach)

MON WOD

2Position Snatch 3x3


Then 3 Rounds
100 Double Unders
30 Overhead Squats 35kg(25kg)
21 Pullups

SUN REST

SAT WOD

For Time
10,9,8,7,6,5,4,3,2,1

Push Press/Jerk 42.5(30kg)
Box Jumps ( Up and Over is 1)
Run 150mtrs


5 Rounds Max Ring Dips

FRI WOD

The Floods.
As most of you know there were about 5 affiliates in South East QLD that have been shut for a small amount of time or are still closed. Rookie from CrossFit Gold Coast is holding a FLOOD RELIEF GAMES DAY WED 22 Jan. Let me know if you guys are keen to hit this one up. Check out the link for details.

Weighted Pull up 3,3,3,3,3

5 Rounds For Time

15 SDLHP 42.5kg(30kg)
Run 400Mtrs

THURS WOD

DEADLIFT 5,5,3,3,2,1,1

50WallBall 10kg(6kg)
Run 800 Mtrs
40Wall Ball
Run 400 Mtrs
30 WallBall
Run 200 Mtrs

WED WOD

The Box will be open as per usual as long as the roads are open.


Snatch Balance 3,3,3(Tec)

Squat Snatch 3,2,1,1,1

Then

3 Min Max Thrusters 50kg(40kg)
3 Min Max Burpee Box Jumps 32Inch(24Inch)
3 Mins Max Pullups

TUES WOD

Happy Birthday ABBY!

Clean & Jerk 3,3,3 (Hands must stay on the bar until the last rep, Control the bar to the ground!)



Then
7 Clean & Jerk 60kg(40Kg)
3 Burpees Over the Bar
5 Clean & Jerk
5 Burpees
3 Clean & Jerk
7 Burpees

MON WOD

Body Weight Back Squat (Max reps before racking the bar)
Post % and reps

15 Min AMRAP
5 Pullups
1o Push Ups (Hand release each rep)
50 Double Unders

SUN REST

SAT WOD

Deadlift 5,5,3,3,3,3



150 KBS 24kg(16kg)

Every time the Kettle is put down run 150 Mtrs

FRI WOD

Press 5,5,3,3,3,3

3 Rounds For Time
30 Double Unders
10 Hang Squat Cleans 60kg(40kg)
30 Pushups

THURS WOD

OHS 5,5,3,3,3,3

Finisher
15 Power Snatch 50kg(35kg)
15 Pull up
Run 150
12 Power Snatch 50kg(35kg)
12 Pull up
Run 150
9 Power Snatch 50kg(35kg)
9 Pull ups
Run 400

WED WOD

Push Jerk(Front Rack) 5,5,3,3,3,3

Finisher ;10,9,8,7,6,5,4,3,2,1
Kettle Bell Swing 24kg(16kg)
Burpee Knees to Elbows

TUES WOD

3 Rounds For Reps
1:00 x Double Unders
1:00 x Thrusters 42.5kg(30kg)
1:00 x Box Jumps 24 Inch 20Inch
1:00 x Ring Dips
1:00 x Pull-ups
1:00x Rest


Happy Birthday Dee!

MON WOD

21,15,9
Deadlift 100kg(80kg)
Burpee

SUN REST

Tomorrow the box will be open for an hour between 9am and 10am if your keen to get your first taste for the year. This will not be a coached WOD just jump in if your keen. Then things will be back to normal as of Tuesday.

Also congratulations to Lee and Lori Klein of Sunshine Coast CrossFit on the Birth of their son “kermit” Kale Lee Klein.