TUES WOD 1/1/2011

20Min AMRAP
5 Push Press 50kg (35kg)
10 KBS 24kg(16kg)
15 Box Jumps 24Inch(18Inch)

MON WOD 31/10/2011

100 Double Unders
10,9,8,7,6,5,4,3,2,1
Pullups,Chest to Bar
HSPU
100 Double Unders

SUNDAY REST DAY 30/10/2011

SAT WOD 29/10/2011

3 Rnds For Time

Run 200 Mtrs
50 Double Unders
25 Thrusters 42.5kg(30kg)



Lifting Class

Clean and Jerk, 1 RM. Find a new pb. Newbies focus on technique light loads.

FRI WOD 28/10/2011

10 Rounds For Time
10 Deadlifts 60kg(40kg)
15 Pushups

Thurs WOD 27/10/2011

OHS 2,2,2,2,2,2,2

21,15,9
Overhead Squat 42.5kg(30kg)
Toes Through Rings

WED WOD 26/10/2011

Hang Clean 3,3,3,3,3,3,3

Finisher
3rnds
10 Hang Cleans 60kg(40kg)
Sprint Once around Car park

TUES WOD 25/10/2011

For Reps
2 Rounds
90 Seconds Rope Climb
30 Rest
90 Seconds KBS 32kg(24kg)
30 Rest
90 Seconds Pullups
30 Rest
90 Seconds Double Unders
30 Rest
90 Seconds Burpees

MON WOD 24/10/2011

Squat 5x3

Rest then
3 Rnds for time
15 Front Squats 42.5kg(30kg)
30 Double Unders
9 Push Press

SUNDAY REST DAY 23/10/2011

Thank you very much to everyone who put in for the coffee machine its an awesome addition to the box, and the cash you guys gave me will definitely be going on a wall timer. I was quite shocked as it s not even my birthday, I feel realy lucky to be training such a great bunch of people.

Also thanks to CrossFit Sunshine coast who brought a crew of people up on Saturday for a couple of friendly WOD's heaps of fun. It was great to have you guys up. Looking forward to doing it again.

SAT WOD 22/10/2011

Workout 1

7 Min AMRAP
30 Double unders
10 Burpees

Workout 2

5 Min AMRAP
After Completing 21 Ring Dips
Ground to overhead you chose the Weight
Score total Weight Lifted


Then off to Freddys for some post workout nutrition (old Freddys that is)

FRI WOD 21/10/2011

Squat 5x3

Split Jerk 1,1,1,1,1,1,1

THURS WOD 20/10/2011

Skills; Rope Climb

WOD

15 Min AMRAP
Run Once around the Complex
10 Ring Dips
30 Double Unders
15 Pullups

TOUGH MUDDER..........WHO WANTS IN THIS MARCH 2012 (MELBOURNE)

THURS WOD 19/10/2011

5 Rnds For Time

7 Squat Cleans 70kg(50kg)
14 KBS 24kg(16kg)

Scale as needed

Crossfit Teams Immortal Challenge

Just reminder about the Immortals, I have your names up on the whiteboard at the end of the gym. I need to know by tonight if anyone else is interested. That way if we need to find some ring-ins from another affiliate to make a team it gives us time to do so and we can get the teams finalized. Sorry about the rush but as you guys know I have been flat out moving the box.


Also this Saturday there will be no 8.30am Oly class, a crew from Sunshinecoast CrossFit are heading up. There will be a team WOD going down. We will be mixing Athletes of SCF and CFCB onto teams, great practice for the Immortals Challenge. It should be a fun morning with maybe a barbie to finish off. It will be a great way to celebrate moving to the new box. Make sure you come and give your support

TUES WOD 18/10/2011

5 Rounds For Time

10 Wall Climbs
10 Toes To Bar
20 Box Jumps

MON WOD 17/10/2011

Squats 5x3

DeadLift 1,1,1,1,1,1,1

SUNDAY REST DAY 17/10/2011

SAT WOD 15/10/2011

Power Clean 3,3,3,3,3

7 Min AMRAP
7 Power Clean 60kg(40kg)
15 Double Unders

FRI WOD 14/10/2011

Squat 5x3

Rest Then 3 Rnds
50 Box Jumps
30 KBS 24kg(16kg)
10 HSPU

THURS WOD /10/2011

"Fran"

21,15,9 Reps for time

Thruster 42.5kg(30kg)
Pullup



In the new Shed now guys and girls, BBQ is planed for next weekend (Sat 19/10)

WED WOD 12/10/2011

15 Min AMRAP
9 Burpees
21Deadlifts 60kg
Run 200 Mtrs

Skills;

Max Handstand hold 3mins

15 Pistols each Leg

TUES WOD 11/10/2011

Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest of the following exercises:

Double Unders
Push ups
Sit-up
KBS 24kg(16kg)

There is no rest between exercises.

Rest then

15 Mins Mobility

MON WOD 10/10/2011

Squat 5x3

Finisher

10 Min AMRAP
7 Deadlift 40kg(30kg)
7 Hang Power Clean 40kg(30kg)
7 Front Squat 40kg(30kg)
7 Push Jerk 40kg(30kg)

WOD Thanks to CF Brisbane

SUNDAY REST DAY 9/10/2011

A Big "Thank You" to everyone who turned up yesterday to help move the pull up frame. More people than space on the frame. Looking forward to the extra space in the new box. There will definitely be a WOD and BBQ to open the new box, possibly next Saturday. I will be working hard to get everything happening as fast as possible, it all depends on when the power goes on now. Once again thanks!

SAT WOD 8/10/2011

21,15,9 Reps for Time
SDLHP 50kg(35kg)
Burpees




Don't forget Oly class 8.30am we will be working the Snatch Balance and the snatch


Also we willl be moving the pullup frame at 11am, Lunch will be provided for the helpers.Thank you in advance.

FRI WOD 7/10/2011

Squat 5x3

Push Press 3,3,3,3,3

THURS WOD 6/10/2011

5 Rnds For Time

50 Double Unders
6 Muscle Ups

WED WOD 5/10/2011

DEADLIFT 3,3,3,3,3

Rest then 21,15,9
Burpees
HSPU


Change of plans, If you are keen to enter CrossFit Noosa,s "Dianne" Competition we will now be doing this after the Olympic Lifting Class on Saturday. Get your camera ready. The weightlifting class will start at 8.30am. Remember it will only go on with your support.

TUES WOD 4/10/2011

7 Rnds For Time

7 Big Box Jumps
7 Thrusters 45kg(35kg)
7 C2 Bar Pullups

Rest Then
Run 1600 Mtrs

MON WOD 3/10/2011

Congrats to Sine, for making it into the final this weekend in the SEQ Challenge, also Kozue who entered in her first comp. And everyone else who entered or came down to support the Crew. Well done everyone!



Squat 5x3


Swinging "Annie"

50,40,30,20,10
KBS 24kg(16kg)
Abb Mat Sit Up