WED WOD 31/5/2011

20 Min AMRAP
5 Wall Climbs
10 Toes To Bar
20 Box Jumps

TUES WOD 31/5/2011

Warmup
3 Rnds
30 Double Unders
Run 100 Mtrs
10 KBS 24kg(16kg)

Back Squat 1,1,1,1,1,1,1

Max reps ring dips in between sets, if you have a muscle up use it to get onto the high rings for your dips.

MON WOD 30/5/2011

Skills
3 Position Snatch ( Floor, Knee, Hip)x3


WOD

"Karen" 150 Wall Ball shots

SUN REST DAY

SAT WOD 28/5/2011

Press 2,2,2,2


WOD

Run 100 Mtrs
20 Thrusters 42.5kg(30kg)
Run 100 Mtrs
20 SDLHP
Run 100 Mtrs
20 Push Press/Jerk
Run 100 Mtrs
20 OHS
Run 100 Mtrs
20 Front Squat

FRI WOD 27/5/2011

Overhead Squat 2,2,2,2,2,2,2

Finisher;
6 Min AMRAP
9Burpees
15 Sit Ups (abb mat)
21 Double Unders

THURS WOD

Here,s a couple of photos of a hotel room in Afghanistan...... Yes a Hotel room/CrossFit gym.
This is wear Mike trains. You guys from the arvo session will know who Mike is. He is currently there now and should be back in about 7 weeks to train with us again. Thought I would put them up. Guess you need the treadmills, running 400's out in the open might not be such a good idea! Stay safe and see you soon Mike.

Here is the WOD

For Time
50 KBS 24kg(16kg)
10 Pushups
40 KBS 24kg(16kg)
20 Pushups
30 KBS 24kg(16kg)
30 Pushups
20 KBS24kg(16kg)
40 Pushups
10 KBS 24kg(16kg)
50 Pushups

WED WOD 25/5/2011

Skills
Burgner Drill
Snatch Balance 3,3,3

20 Min AMRAP
5 HSPU
10 Pull ups
15 Squats

TUES WOD 24/5/2011

Push Press 3,3,3,3,3,3,3

Finisher

3 Rnds
Run 100mtrs
21 Double Unders
9 Push Press 80% of 3rm

MON WOD 23/5/2011

"GRACE"
30 Clean& Jerk 60kg(40kg)

SUN REST DAY 22/5/2011

SAT 21/5/2011

SAT SURPRISE

FRI WOD

Double Unders 2mins
Foam Roll
Hip Mob
2 Rnds
10 KBS
10 Squats


Back Squat 3,3,3,3,3,3,3


5 Min AMRAP
10 Med Ball Cleans
10 Push Ups

THURS WOD 18/5/2011

Warm Up
2 Mins D/U
Fundimentals (PVC)

Max Rin Dips 5 Rnds

Rest Then

Run 1600Mtrs
50 Thrusters 20kg(15kg)
30 Pull-ups

WED WOD 18/5/2011

Warmup Drills
2 Mins Jump Rope
Hip Mob
Burgner 3 Rnds (PVC)
D/L Tec (PVC)

20 Min AMRAP
9 Deadlift 100kg(80kg)
Run 200Mtrs(Tree and Backx2)
15 KBS 24kg(16kg)
21 Double Unders

TUES WOD 16/5/2011

Warm Up Drills
Run 800Mtrs
Hip Mob
2Rnds
5 Pullups
6 KTE
9Toes To Bar

Weighted Pull Up 5,3,2,2,1,1,1

Tabata Box Jumps
Tabata Pushups
Tabata Squats

MON WOD 16/5/2011

Best wishes to Danny Mellor. Its the first day of operation for CrossFit Noosa Danny is a great coach and they have an awesome set up! If your up that way go check it out.


Warm up Drills
2 Mins D/U
Hip MOB
Thruster(PVC)


Thruster 3,3,3,3,3,3,3

Finisher 3 Rnds
10 Burpees
10 KBS 24kg(16kg)

The man in this photo once said to me "I cannot do Burpees it hurts my shoulder". His shoulder is fine now,and as you can clearly see in the photo he loves them.

SUN REST 15/5/2011

Sorry about not posting the WOD's over the last few days, Blogger has been down for maintenance. Should be fine now.

SAT WOD

In Pairs

Run 800mtrs 10kg(6kg) med Ball
60 Burpees
60 OHS 40kg(30kg)
60 GHD situps
60 Pullups (Strict no Kipping)
60 Wall Ball
Run 800Mtrs 10kg(6kg) med ball

FRI WOD 13/5/2011

Elisabeth
21,15,9 Reps For Time
Clean 60kg(40kg)
Ring Dip

THURS WOD 12/5/2011

Warm Up Drills
3 Mins D/U
Hip MOB
Burgner Drill (PVC)
Power Snatch( Barbell)
SDLHP& Thruster(PVC)

20 Min AMRAP
Run 300 Mtrs
12 SDLHP 50kg(35kg)
Run 300 Mtrs
12 Thruster 50kg(35kg)

MU Skills

Shoulder MOB


Happy Birthday Nicky, 30 Birthday Burpees!

WED WOD 10/5/2011

Warm Up Drills

Wall Stretch
2 Rnds
10 Med Ball Cleans
10 Hindu Push-ups
10 Lunges Each Leg

Press(PVC)

Press5,5,5,5,5

10 Min AMRAP
Run 100 Mtrs
10 Broad Jumps
10 Pull ups

TUES WOD 10/5/2011

Warm up Drills
Foam Roll Quads/ ITB
Run 800 Mtrs
2 Rnds
10 Push ups
10 Wall Ball
10 Toes To Bar


DeadLift 5,5,5,5,5

MON WOD 9/5/2011

Snatch Balance 10 minutes to find your Max 1 RM

Rest then;

21,15,9 Reps for time

Overhead Squat 42.5kg(30kg)
Burpees

SUN REST DAY 8/5/2011

Leader Board Challenge.......
So as you can see the Leader Board has some very large gaps in it. The Leader Board has had all the names of the Athletes that have left CFCB for various reasons(torn heart muscles, cry baby's etc). OK... no seriously, I would like to see the Leader Board full of names. So here,s the deal if you have a hero WOD or one of the Girls you would like to do?.......not one of the other members, that can be done in your own time. Let me know and we can get the WOD done it must be as prescribed and validated buy a Coach. They are not all written on the Board. Click this Link to see them scroll down they are all there. I'm quite sure a lot of you could have a dig at some them. Here's a chance to get your name immortalized.

On a side note;the prices will be going up 3% as of the 1st of next month. See you Monday

SAT WOD 7/5/2011

Partner WOD " The Hellinator"

30 Min AMRAP

Run 400 Mtrs
21 KBS 24kg(16kg)
12 Pull ups

One Athlete working at a time, One Athlete does a round while the other rests (tag team style) 400mtrs 2 points (1 Point per 200). 1 KBS 1 Point, 1 Pull-up 1 Point.

FRI WOD 6/5/2011

Back Squat 1,1,1,1,1,1,1

THURS WOD 5/5/2011

For Time

50 Double Unders
10 Hang Power Clean 60kg(40kg)
40 Double Unders
8 Hang Power Clean 60kg(40kg)
30 Double Unders
6 Hang Power Cleans 60kg(40kg)
20 Double Unders
4 Hang Power Cleans 60kg(40kg)
10 Double Unders
2 Hang Power Cleans 60kg(40kg)

WED WOD 4/5/2011

Five rounds for time
15 Medicine ball cleans, 10kg (6g)
15 Wall ball, 10kg (6kg)

TUES WOD 3/5/2011

Behind the Neck Split Jerk
2,2,2,1,1,1,1

MON WOD 1/4/2011

"Murph"

Run 1600 Mtrs
100 Pullups
200 Pushups
300 Squats
Run 1600 Mtrs

Partition the Pullups, Pushups & Squats as needed. Start and finish with the run