SAT WOD 1/10/2011

5 Rnds For Time

5 Push Press 60kg(40kg)
10 Pullups
Run 200 Mtrs (with a Medicine Ball)

FRI WOD 30/9/2011

Squat 5x3

Snatch 3,3,3,3,3

SHAMELESS PROMO!

Ok guys and Girls.

Danny from CrossFit Noosa in conjunction with Coreban Stand Up Paddle Boards , makers of high quality Stand Up Paddle gear, and Nakula Coconut Water are giving anyone the chance to win a Coreban Stand Up Paddle Board plus everything you need to get out on the water (apart from the skills!)

You guys can enter by Submiting a clip of yourself via Youtube or Vimeo performing the CrossFit Workout “Diane”, and then link it on CrossFit Noosa’s Facebook page

We will be running the workout again next week on Wednesday 5/10 at the box. So if you are interested bring along camera iPhone etc and we can get it done, the entry needs to be in by 12/10.

Its a shameless promo but hey who wouldn't want a Paddle board and two cases of coconut water.

Crossfit Noosa Box Promo from Jodie Marsh on Vimeo.

THURS WOD 29/9/2011

"Dianne"
21,15,9

Handstand Pushups
Deadlift 100kg(70kg)



Skills;
Pistols
Hollow Rocks

WED WOD 28/9/2011

Skills;
Snatch Balance 10 Mins, Work to a heavy single.

Rest then

3 Rounds
60 Double Unders
30 Pullups
Run 400 Mtrs

TUES WOD 27/9/2011

4 Rounds For Time
30 KBS 24kg(16kg)
Run 400Mtrs
5 Muscle Ups


This is a Photo of Zac warming up before his afternoon WOD. That is one big ass Tyre!

MON WOD 26/9/2011

Squat 3x5

Clean 3,3,3,3,3,3,3

SUN REST DAY 25/9/2011

SAT WOD 24/9/2011

5 Rounds For Time
30 Double Unders
15 KBS
15 Box Jumps
15 KTE

FRI WOD 23/9/2011

3 Rounds For Time
10 Thrusters 60kg(40kg)
1o Burpees


Rest then
Skills;
HSPU
Muscle Ups
Pistols
GHD Situps
Pull Ups

THURS WOD 22/9/2011

Press 5x5

Deadlift 5,5,5,5,5

NUTRITION Talk 5.30

Reminder there is no 5.30 session tonight. We are having a nutrition talk instead.

WED WOD 20/9/2011

10 Mins To Find
1Rm Snatch
Beginners Power Snatch
Advance Full Squat Snatch



Snatching "Helen"
3 Rounds For Time
Run 400mtrs
21 Power Snatches 30kg(20kg)
12 Pullups

TUES WOD 20/9/2011

5 Rounds For Max Reps of

30 Seconds Clean & Jerk 60kg(40kg)
30 Seconds Rest
30 Seconds Ring Dips
30 Seconds Rest
30 Seconds Double Unders
30 Seconds Rest

MON WOD 19/9/2011

Squat 5,5,5,5,5

SUNDAY REST DAY 18/9/2011

Reminder, Nutrition night Wednesday night. So no 5.30 pm class

SAT WOD 17/9/2011

21,15,9 Reps for time
Thruster 42.5kg(30kg)
Burpee Box Jump 24Inch(18Inch)

FRI WOD 16/9/2011

"DT"
5 Rounds For Time

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
70kg(50kg)

THURS WOD 15/9/2011

For Reps and Time
Tabata "Bottom to Bottom" Squat
Run 1600mtrs

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Your score will be the number of squats completed and your 1600mtr time. e.g 15/8.03

Rest Then, We will be practicing Muscle ups, Handstand pushups, Pullups or working on other skills you may need to develop.

WED WOD 14/9/2011

5 Rnds For Time
30 Double Unders
21 KBS 32kg(24kg)
21 Burpees


Please Note; The Nutrition Night is next Wednesday 5.30pm not tonight.

TUES WOD 13/9/2011

DeadLifts 2,2,2,2,2,2,2


Next Wednesday Night no 5.30pm Class, We are having a nutritional Chat.....Bring a pen and some paper if you would like to take some notes.

MON WOD 12/9/2011

3 Rnds For Time
Run 4oo Mtrs
7 Cleans 60kg(40kg)
9 Ring Dips

SAT WOD 10/9/2011

12 Min AMRAP
5 Deadlifts 100kg(70kg)
21 Situps
21 Squats

FRI WOD 9/9/2011

For time
Run 800Mtrs
30 Burpees
40 Power Snatch 30kg(20kg)
50 Toes To Bar
60 KBS 24kg(16kg)
150 Double Unders

THURS WOD 8/9/2011

5rnds
15 HSPU
30 Double Unders
21 Pullups

WED WOD 7/9/2011

Squat Clean Thruster 3,3,3,3,3,3,3

Rest Then 5 Min Amrap

Squat Clean Thruster 75kg(50kg)
This was 2011 Games WOD 3

TUES WOD 6/9/2011

12 Min AMRAP
10 SDLHP 40kg (30kg)
10 Pushups( Hand Release)
10 Box Jumps 24Inch(20Inch)

Rest Then 10 Mins of

Muscle Up Progressions/Muscle Ups

MON WOD 5/9/2011

OHS 5,5,5,5,5

Finisher

Run200
30 KBS 24kg(16kg)
30 KTE
Run 200
20KBS 24kg(16kg)
20KTE
Run 200
10KBS 24kg(16kg)
10KTE

SUNDAY REST DAY 4/9/2011

SAT WOD 3/9/2011

3 Rounds For Time
75 Double Unders
15 Deadlifts 100Kg(70kg)
Run 400 Mtrs

FRI WOD 2/9/2011

15 min AMRAP
40kg(30kg)
20 Thrusters
20 SDLHP
20 Push Jerks
20 OHS
20 Front Squats

Each rep will count as one point

Finisher HSPU and GHD

WED WOD 1/9/2011

"Murph"
Run 1600mtrs
100 Pullups
200 Pushups
300 Squats
Run 1600 Mtrs



Or Mini " Murph"
Run800 Mtrs
50 Pull ups
100 Pushups
200 Sqauts
Run 800 Mtrs