THURS WOD 1/12/2011

Press 3,3,3,3,3,3,3


Rest then
8 Rounds
Run 100 Mtrs
8 Burpees

WED WOD 30/11/2011

3 Rnds For Time

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

TUES WOD 29/11/2011

16Min AMRAP
8 Chest to Bar Pullups
8 Pistols (alternating)
8 Deadlifts 85kg(60kg)


Thanks to Again Faster for the WOD

Stacey Kroon - Workout #6 from Again Faster on Vimeo.

MON WOD 28/11/2011

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












Finisher

3 Rnds For Time
30 Double Unders
7 OHS 60kg(40kg) Bar must be snatched from floor no racks

SUNDAY REST DAY 27/11/2011

Coconut and Blueberry cake
4 Eggs
400Mls Coconut Cream
200 grms Almond Meal
4 Tbs Arrowroot
1/4 Cup Honey
Sprinkle with Blueberry's if you like them.

Beat eggs and coconut cream first then mix in the rest

1 Hour or so 170 degrees

Tastes great if you have already knocked the sugar from your diet, and there is a truck load of fat in there for the power athlete. I thought it was better cold the day after baking, and mine was a bit mushy in the middle when I pulled it out of the oven. But I was hungry and couldn't wait any longer and it set when it cooled.

SAT WOD 26/11/2011

"Helen"
3 Rnds For Time
Run 400mtrs
21 KBS 24kg(16kg)
12 Pullups

Compare your last time

Rest Then

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Compare your last time

Olympic Lifting class 8.30am "Snatch Balance" & "Snatch"

FRI WOD 25/11/2011

20 Min AMRAP
40kg(30kg)
5 Thruster
10 Hang Power Clean
15 SDLHP

THURS WOD 24/11/2011

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch 18 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32kg(24kg)
30 Sit-ups
20 Hang squat cleans, 16kg KB (12kg KB)
30 Wall ball shots, 10kg(6kg) ball
3 Rope climb ascents

WED WOD 23/11/2011

PLEASE DONT PARKING IN THE CAFE CAR PARK IN THE MORNINGS......PARK ON THE STREET.



21,15,9 Reps
Deadlift 100kg(70kg)
Ring Dips

TUES WOD 22/11/2011

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

Finisher
50 Double Unders
30 Thrusters 42.5(30kg)
30 Burpees

MON WOD 21/11/2011

20 Min AMRAP
5 Power Clean 60kg(40kg
10 Toes To Bar
15 Box Jumps 20Inch(18Inch)

SUNDAY REST DAY 20/11/2011

SAT WOD 19/11/2011

For Time
200 Double Unders
100 KBS 24kg(16kg)
100 Push Ups (hand release, body in a plank no sagging)

Mix this one up how ever you like



yes the Lifting class is on again 8.30am

FRI WOD 18/11/2011

Four rounds for time of:
Run 400 meters
15 Thrusters 42.5kg(30kg)
15 Pull-ups

THURS WOD 17/11/2011

Rope Climbs 10 Mins

Rest Then
10 Rnds For Time
7 SDLHP 50kg (35kg)
30 Double Unders

WED WOD 16/11/2011

Push Jerk 3,2,2,1,1,1,1,1

Finisher 5 Min AMRAP

Clean& Jerk 60kg(40kg) or Grace if you can get it done in under 5

TUES WOD 15/11/2011

For Time

70 Squats
1 Muscle Up
60 Squats
2 Muscle Ups
50 Squats
3 Muscle Ups
30 Squats
4 Muscle Ups
20 Squats
5 Muscle Ups
10 Squats

MON WOD 14/11/2011

Back Squats 3,3,3,3,3,3,3


Well done Team Coolum, placed second in the intermediate section of the Immortals Challenge. There were over 40 teams so this was a great effort. From Left to right, Sean Kyle Dave Tara Sine and Haley. Good on you guys by competing they helped to raise $10,000 for the Legacy Foundation. Legacy is dedicated to caring for the familys of deceased and incapacitated veterans. This was a great event and I'm sure we will be back next year with more than one team. In the meantime you can spread the word about next year by "Liking" the Immortals Facebook page.

SUNDAY REST DAY 13/11/2011

SAT CLOSED 12/11/2011

CLOSED

Have a great weekend good luck if you are at the games. Im sure some of you have seen this clip already, here it is again.

FRI WOD 11/11/2011

Ring Dip(Max Reps)
5 Attempts no Kipping, If you have a muscle up work on the high rings, muscle up to start.

Then 5 Rnds
30 Double Unders
30 Box Jumps

THURS WOD 10/11/2011

"DT"
5 Rnds For Time

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

WED WOD 9/11/2011

"Chelsea"
5 Pullups
10 Pushups
15 Squats

On the minute each minute for 30 Minutes


Reminder we are shut on Saturday due to the Immortals Team Challenge on the Gold Coast.
If you are competing on the weekend just do 15minutes of this, now is the time to start backing off. Rest up and be ready

TUES WOD 8/11/2011

Deadlift 3,3,3,3,3,3,3


Rest then 3 Rounds

10 Deadlifts 100kg(70kg)
10 HSPU
Run 400Mtrs

"THE AIR FORCE WOD"

"Air Force 1"

For time:
20 Thrusters 40kg(30kg)
20 Sumo deadlift high pulls 40kg(30kg)
20 Push jerks 40kg(30kg)
20 Overhead squats 40kg(30kg)
20 Front squats 40kg(30kg)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

SUNDAY REST DAY 7/11/2011

Well done girls, great effort yesterday at CrossFit Mooloolaba. And thanks Kozue for the photo.

SAT WOD 5/11/2011

For Time
30,20,10
SDLHP 40kg(30kg)
Box Jump
Double Unders x2




Dave showing his Ninja face.

FRI WOD 4/11/2011

Reps For Time
10,9,8,7,6,5,4,3,2,1
Deadlift 100kg(70kg)
Pullup

THURS WOD 3/11/2011

For Time
4 Rnds
Run 400 Mtrs
21 Power Snatch 40kg(30kg)

WED WOD 2/11/2011

Front Squat 3,3,3,3,3,3,3