MON WOD 31/12/2012

A)
15 Mins to find a Heavy Clean & Thruster

B)

"Fran"
21,15,9
Thruster 42.5kg(30kg)

Pullup

SUN REST DAY 30/12/2012

SAT WOD

A)
Back Squats 3,3,3,3,3,3,3

B)
Teams of 4
15 Min AMRAP
Rest Station
7 Ground to Overhead 60kg(40kg)
Rest station 
50 Mtr Sled Drag 80kg(60kg)

 Athletes move to the next exercise once the team member has finished the distance or reps 

FRI WOD 28/12/2012

A)
20 Mins To find a Heavy Power Snatch+Hang Power Snatch (1+2)

B)
Tabata
Burpees
Double Unders
Thrusters 40kg(30kg)
KTE

27/12/2012

A)
15 Minutes
Clean+Front Squats+Split Jerk (1+1+1)

B)
Teams of 2 or 3, 1 person working at a time. Swap people when ever you want to. Once you have completed both start with Elisabeth again. All team members must run the 400mtrs together in Helen

20 Min AMRAP

"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dip

"Helen
3 Rnds
run 400mtrs
21 KBS 24kg(16kg)
12 Pullups

CLOSED 26/12/2012

25/12/2012

Closed

MON WOD 24/12/2012

A)
Clean & Jerk
Doubles 20 Mins

B)
Teams of 2, 2 Rnds for time (1 working 1 resting)
30 Hang Cleans 50kg(35kg)
20 Burpees 
30 KBS 24kg(16kg)
20 Burpees
30 Push Press 50kg(35kg)

SUN REST DAY 23/12/2012

SAT WOD 22/12/2012

A)
Front Squat  2,2,2,2,2,2,2

Preform max effort Ring Dips after each set

B) Teams of 2
12 Min AMRAP
Reps of 1,2,3,4,5,6......etc
SDLHP 40kg(30kg)
Burpee

one rest one working. Athlete does a set athlete then the next athlete does a set. Everyone will do reps of 1,2,34, etc

FRI WOD 21/12/2012

A)
Hang Snatch Triples 20 Mins

B)
For Time
70 Wall Ball
60 Double Unders
50 Box Jumps
40 OH Lunges 20kg(40kg)
30 Pullups

THURS WOD 20/12/2012

A)
5x Max Effort Handstand Pushups
Rest between efforts

B)

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

WED WOD 19/12/2012

A)
Power Snatch Heavy Single 20 Minutes

B)
12 Min AMRAP
7 Power Snatch 50kg(35kg)
7 Burpees

Burpees increase by 7 reps every round.

TUES WOD 18/12/2012

A)
Back Squat  5x5
2 Rope Climbs between each Set


B)
Annie
50,40,30,20,10
Double Unders
Abb Matt Sit ups

MON WOD 17/12/2012

A)
15 Minutes to find a heavy
Hang Power Clean+Push Jerk (2+2)


B)
 For Time
9,7, 5
Thruster 70kg(50kg)
Muscle Up

SUN REST DAY 16/12/2012

SAT WOD 15/12/2012

A)
20 Mins Hang Snatch Doubles

B)
2 Rnds For Time, Teams of 2 
24kg(16kg)

50 KBS
50 Double Unders
40 KBS
40 Double Unders
30 KBS
30 Double Unders
20 KBS
20 Double Unders
10 KBS
10 Double Unders

FRI WOD 14/12/2012

A)
Front Squats
20 Mins 3,3,3,3,3,3,3


B)
For Time
Run 400mtrs
12 Wall Climbs
Run 400
9 Wall Climbs
Run 400
6 Wall Climbs

THRURS WOD 13/12/2012

A)
20 Mins Snatch Singles


B)
3 Rnds For Time
10 Power Snatch
30 Double Unders
20 Jumping Lunges

WED WOD 12/12/2012

A)
10 Mins Rope Climbs (Bring your long socks if you need them)

B)
10 Mins Muscle Ups or Progressions

A) & B) are skills only not AMRAPS its a chance to work on skills, If you have Muscle ups work on strict full turnout top and bottom. Don't annihilate yourself save that for  C)

C)
7 Min AMRAP
Clean & Jerk 75kg(50kg)

Scores Here

TUES WOD 11/12/2012

A)
Back Squats 20 Mins 3  reps



B)
21,15,9
Reps for time
Power Clean 60kg(40kg)
Pullups


Scores Here

MON WOD 10/12/2012

A)
20 Mins Snatch Balance Doubles

B)
12 Min AMRAP
12 Pushups
12 Box Jumps
12 TTB

Scores Here

SUN REST DAY 9/12/2012

SAT WOD 8/12/2012

A)
Clean& Jerk 1,1,1,1,1,1,1

If your feeling good and have your tec down  don't be shy or prissy, warm up to your heavy in as few reps as possible and go for a record. Don't waist your energy or time on heaps of reps, bring some attitude to the bar.  (and have your tec down) (yes I repeated that). Then you can go home with a pr smiley face and take it to the Xmas party Surf Club, 5.30pm Start.

B)
Front Squats 3x5

FRI WOD 7/12/2012

A)
Weighted Pullups
15 Mins to find a heavy 3

B)
5 Rnds For time
9 Deadlifts 110kg(80kg)
9 TTB
Run 200 Mtrs

Reminder about the Christmas Party its, 5:30pm Coolum Surf Club Saturday night.


Scores Here

THURS WOD 6/12/2012

A) 20 Minutes Snatch Singles


B)
 For Time
75 Wall Ball
21 Ring Dips
50 Wall Ball
15 Ring Dips
25 Wall Ball
9 Ring Dips

Scores Here

WED WOD 5/12/2012

A)
Power Clean+Push Press+Split Jerk
 5x  1x(2+2+2)

B)
For Time
Run 800 Mtrs
50 Thrusters 20kg(15kg)
50 Hollow Rocks


Scores Here 

TUES WOD

A)

Back Squats 5,5,5,5,5


B)
21,15,9
Hang Power Clean 60kg(40kg)
Burpee

Scores Here

MON WOD 3/12/2012

A)
Hang Snatch Doubles 15 Minutes


B)
5 Rnds For Time
7 HSPU
7 Strict Chest to Bar Pullups
30 Double Unders


Scores Here 

SUN REST DAY 2/12/2012

SAT WOD 1/12/2012

A)
Snatch Grip Push Press
15 Mins To find a Heavy Tripple

B)
For Time 
10,9,87....... 1
1,2,3...........10
 Deadlifts 120kg(80kg)
 Burpees

FRI WOD 30/11/2012

A)
For Time
AHAP
12,9,6,3
Clean & Jerk

B)
Back  Squats 5,5,5,5,5



Reminder,BBQ after 5pm class this afternoon. Bring something to throw on it and something to share, Think paleo.

THURS WOD

A)
20 Minutes, Snatch Doubles


B)
3 Rnds
Run 400Mtrs
30 KBS 24kg(16kg)
30 Double Unders


Heads Up, BBQ after Friday Arvo Class, I will be bringing the BBQ down to the shed. Bring something to put on it and something to share, think primal.  There will also be an esky with ice for your drinks.

WED WOD

A) 20 Mins
Power Clean+Push Jerk 2(1+1)
AHAP

B)
2x 100 Mtr Sled Drag.

Muscle Ups/ Progressions  Between Drags

TUES WOD 27/11/2012

A)
20 Mins, Power Snatch+High Hang Snatch 1+1


B)
AKA "GI Jane"
100 Burpee Pullups

Scale to 5 Rnds
20 Burpees
20 Banded Pullups/Ring Rows 


Scores Here

MON WOD 26/11/2-12

A)
Front Squats 3,3,3,3,3

B)
For Time 10,20,30 Reps of
SDLHP 40kg(30kg)
Thruster 40kg(30kg)


Scores Here

SUN RESTDAY 25/11/2012

SAT WOD 24/11/2012

A)
Power Clean
15 Mins to a Heavy single

B)
"The Chief"
Max rounds in 3 minutes of:
3 pound Power cleans, 60kg(40kg)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.


Don't Forget Guy's and Girls we have Ben Turner Coaching at 9:30am tomorrow. I would suggest NOT doing the 8:30am class if your coming. We also have plenty of space for a few more if anyone's keen.

 

FRI WOD 23/11/2012

A)
20 Mins
Snatch+Hang Snatch+OHS

B)
For Time
Run 800 Mtrs
30 Chest to Bar Pullups
Run 800 Mtrs

THURS WOD 22/11/2012

A)
Back Squats 3x5

B)
3 Rnds  For Time
20 KBS 24kg(16kg)
7 Cleans 80kg(60kg)
12 Ring Dips

WED WOD

A)
Snatch 20 Mins to work up to a Heavy single for the day.



B)
5 Rounds "Not for time"
5 Push Press AHAP
3 Rope Climbs
Rest as needed between rounds


This is well worth the 17mins it takes to watch. You are what you eat.




View Scores Here

TUES WOD 20/11/2012

A)
Clean& Jerk
20 Mins, Singles

B)
For Time
50 Wall Ball 10kg(6kg)
20 Hang Power Clean 60kg(40kg)
30 Wall Ball 10kg(6kg)
15 Hang Power Clean 60kg(40kg)
20 Wall Ball 10kg(6kg)
10 Hang Power Clean 60kg(40kg)

Cap 15 Mins


Today's Results Here

MON WOD 20/11/2012

A)
Front Squats 3,3,3,3,3

B)
12 Min AMRAP
5 HSPU
7 TTB
20 Double Unders


View Scores Here

SUN REST DAY 118/11/2012

SAT WOD 18/111/2012

A)
Snatch 20 Mins  to reach a Heavy Double

B)
Teams of 3
1 working at a time
120 BB Jumping Squats
150 KBS 24kg(16kg)
Run 800 Mtrs
120 Pullups
Sled Drag 2x Carpark 100kg

Once the KBS are done all Team members must run the 800 the pullups can start only once all are back from the run, All team members can drag the sled together,

FRI WOD 16/11/2012

A)
15 Minutes Muscle Up Practice


B)
Power Clean & Push Jerk or Split Jerk
5,5,5,5,5

Reps are touch and go at the floor, rest in the hang, rack or overhead postions.
For the set to count the bar must not rest on the floor until the last rep is finished the bar can be dumped at this point. 

THURS WOD 15/11/2012

A)
Push Push Press 3x3

Use 2-3 Sets to warm up to your 3 Then use the SAME weight for 2 more sets of 3 

B)
5 Rnds For Time
21 Thrusters 30kg(20kg)
21 Double Unders

Extra Credits
Snatch, Spend 15 Mins working up to a heavy single for the Day. Get your Phones out and film yourself snatching and See what you improve on.

View Scores Here

WED WOD 14/11/2012

A)
Back Squats 3,3,3,3,3


B)
3 Rnds For Time
20 Pullups
30 Sit Ups
40 Box Jumps




























View Scores Here

TUES WOD 13/11/2012

A)
Clean & Jerk 15 Mins, Doubles


B)
Elizabeth
21,15,9
Clean 60kg(40kg)
Ring Dips

View Scores Here

MON WOD 12/11/2012

A)
20 Minutes to establish a 1 RM 3 position Snatch
Floor Knee and Hip



B)
4 Rnds for max reps
1 Min of Snatches (any style) 50kg(35kg)
1 Min of Burpees
1 Min of Rest

The Burpee standard will be, chest to floor, 6 inch jump hip open and arms fully extended overhead not bent body vertical . Anything else will be coincided scaling and no Rxd will be given.

SUN REST DAY

Congratulations to Dave, Mike, Pete, Julies, Dee and Nicky who's team  came second in the beginners division of the Immortals Teams Challenge. Well done guys!. And congratulations to our second team in the Intermediates Kyle, Sean, Me, Tara Mc, Tara B and Sine who gave it there best. It was an awesome weekend and it looks like everyone from Coolum had a great time.  Thanks to Dini, Haley, Loch, Shelly, Kymbo, Laura, Koz, Eddie, Josh,  Paul and Donna who came down to cheer us on. Also a masive shout out to Rookie, James and the team ( Ninja's etc) for a well run event) Looking forward to next year.

SAT WOD 10/11/2012

GYM CLOSED TODAY DUE TO  IMMORTAL CROSSFIT TEAM CHALLENGE




Here is a WOD you can do from Home if you wish
150 Pushups for time
Every time you break the pushups run 200 Mtrs

FRI WOD 9/11/2012

A)
Back Squats 3x3


B)
In 15 Minutes Get as far through as you can.
100 Wall Ball
90 Double Unders
Finish with as many Muscle Ups as you can, Sub ring dips

Good Luck to our Teams entered in The Immortals Team Challenge this weekend in the  Gold Coast, Should be a Blast. A reminder we are closed this afternoon and Saturday morning. Back to normal Monday. Click Here for details

                                                                            View Scores Here

THURS WOD 8/11/2012

A)
Hang Clean+Front Squat+Split  Jerk
7x(1+1+1) 20 Minutes


B)
For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-ups




View Scores Here 

WED WOD 7/11/2012

A)
Push Press 3x3

B)
Snatch 15 Minutes to a heavy single

C)
 "Isabel"
30 Power Snatch for Time 60kg(40kg)


View Scores Here

TUES WOD 7/11/2012

A)
Back Squats 20 Mins 5,5,5,5,5


B)
3 Rnds For Time
30 KBS 24kg(16kg)
30 Burpees

Extra Credit
Snatch 15 Mins  to a heavy single 


Today's Scores Click

MON WOD 5/10/2012

A)
Clean & Thruster
15 Minutes to a heavy single


B)
For Time
30 Pullups
20 Thrusters 50kg(35kg)
Run 800mtrs
20 Thrusters 50kg(35kg)
30 Pullups

SUN REST DAY 4/11/2012

TRAP KING

Yes, the traps activate.  Yes, they try so hard, and yes they are as worthless as tits on a bore. It's a sad story of how this came to be. A story that drew a tear to my eye, a story that will make any man grab his heart with pain.  But don't feel too bad, for once he was happy, once he stood proud, once he was King.                                 Click for Chapter One

SAT WOD 3/11/2012

A)
Hang Snatch @ Knee
20 Mins To reach a Heavy Double for the Day

B)
Teams of 2

1 Athlete working at a time, 1 Resting

10 Rnds For Time
100 Mtrs  Shuttle run in 10 Mtr sections (hand touch down)
15 OHS 42.5kg(30kg)


C) Extra Credit
Hang Clean & Jerk 5x(1+1)

FRIDAY WOD 2/10/2012

A)
Front Squats 20 Minutes to a heavy Triple


B)
12 Min AMRAP
30 HSPU
Then 3,6,9,12,15,18,24.......
KBS 24kg(16kg)
21 Double Unders Between each set of Kettle Swings

Time Cap on the HSPU is 3 Minutes, Move to the swings and double unders even if you haven't finished the HSPU.


Exrtra Credits

Snatch Pulls 5x3

THURS WOD 1/11/2012

A)
Behind the neck Push Press (Snatch Grip)
15 Minute to a heavy Triple.

B)
"Nasty Girls"
3 Rnds For Time
50 Squats
7 Muscle Ups 
Hang Power Clean  60kg(40kg)

WED WOD 31/10/2012

A) 20 Mins
Hang Clean+Split Jerk
5x(3+1)


B)
4 Rnds For Time
30 Pushups
30 Situps
3 x 7Mtr Rope Climbs 

Workout thanks to CrossFit Brisbane, 25 Min Cap

Extra Credit

Power Snatch+Hang Snatch 5x(1+1)
Spend 5 Minutes warming up if you aren't already,   This should take no longer than 15 Minutes. Concentrate on form! Mechanics Consistency then Intensity or weight in this case. Don't go up unless its perfect.

TUES WOD 30/10/2012

A)
Snatch 20 Mins
Warm Ups with Doubles then 1,1,1,1,1,1


B)
3 Rnds For Time
Run 400  Mtrs
10 Power Snatch 50kg(35kg)
12 Chest to Bar Pullups




C)
Extra Credits (Not During Class Time, before or after)
Clean & Jerks
15 Minutes work up to a heavy single

MON WOD 29/10/2012

A)
Back Squats 3x3

B)

"The Air Force  WOD"
20 Thrusters
20 SDLHP
20 Push Jerks
20 OHS
20 Fronts Squats
42.5kg(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.

SUN REST DAY 28/10/2012

SAT WOD 27/10/2012

A)
Push Press 3,3,3,3,3

B)
21,15,9
Deadlift 100kg(70kg)
Toes To Bar



Extra Credits (to be done after or before class)

3x 500 Mtr Row



Good Luck Tara and Sine for Sundays Clash on the Coast