FRI WOD 1/6/2012

A) 15 Mins 2 Position Snatch




B) Teams of 4
 300 Double Unders
120 Wall Ball 10kg(6kg)
80 Toes To Bar
120 Box Jumps  24Inch(18 Inch) 
80 KBS 32kg(24kg)
120 Burpees
80 Shoulder to Overhead 60kg(40kg)

THURS WOD 31/5/2012

A)

15 Minutes

Clean & Push Jerk, Heavy Single

B)
3 Rnds For Time
Run 400mtrs
21 SDLHP 42.5kg(30kg)
30 OH Lunge 20kg(10kg)

WED WOD 30/5/2012

Tough Mudders!

6.30pm Friday night at the box. Meeting to workout travel plans and accommodation for Sydney. Check out the clip, looks like there will be heaps of mud.


Back Squats 5,5,5,5,5 Work up to a heavy 5 rep max


12 Min AMRAP
7 Burpees
7 Push Press AHAP (as heavy as posible)
7 Pullups

TUES WOD 29/5/2012

15 Mins to find 3RM  Clean (full Squat)


"Elizabeth"

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

MON WOD 28/5/2012

Heaving Snatch Balance 15 Minutes Practice 2 Rep Max

3 Rnds For Time 
50 Double Unders
25 Power Snatches 30kg(20kg)
25 Ab-Mat situps

SUNDAY REST DAY 27/5/2012

COOLUM BEACH TOUGH MUDDERS, Meeting  at the box Friday 6.30pm 1/6/2012. This is to discuss accommodation and travel plans for September.

SAT WOD 26/5/2012

A)
BACK SQUATS Take 20 Minutes to find a 3RM

B)
Tabata Power Cleans 70kg(50kg)
Tabata Wall Ball 10kg(6kg)

 


How many CrossFitters does it take to get out of a Powerlifting Belt?

FRI WOD 25/5/2012

A)
Floor Press 5,5,5,5,5


B)
4 Rnds For Time
Run200 Mtrs
20 KBS 24kg(16kg)
5 Wall Walks

Thurs WOD 24/5/2012

A)
Clean+ Front Squat+Jerk(1+2+2)

15 Minutes to find your best lift



B)
7 Rnds For Time
7 Ring Dips
7 Front Squats 60kg(40kg)
30 Double Unders

WED WOD 23/5/2012

A)
Back Squats;

20 Minutes to establish a 5 rep Max(Includes warmup sets)

B)
3 Rnds for reps, 1 Min of each

Handstand holds
Burpees
Strict Pullups
Rest 2 Minutes 

Handstand Holds ( NO BANANA BENDERS.....Think hollow rock) Each second held is 1 Rep.
Burpees, Chest to floor- pushup- jump to squat- straight up and down to finish
Pull ups (Throat hight ) use a band if necessary. Get stronger, use good from with less reps if need be.

TUES WOD 22/5/2012

A)

Snatch Pull+ Snatch (1+1)  15 mins to find your best lift

The Snatch should be a full squat, If you cannot preform a full snatch use a power snatch followed by an overhead squat.

B)

12 Min AMRAP
3 Snatch 60kg(40kg)
Run 100Mtrs

The Snatch should be a full squat, If you cannot preform a full snatch use a power snatch followed by an overhead squat.

MON WOD 21/5/2012

A)

10 Minutes to Practice 1 or 2 of the Following
Muscle Ups
Butterfly Pullups
Kipping Pullups



B)

3 Rnds For Time
10 Deadlifts 125kg(85kg)
50 Double Unders

SUN REST DAY 20/5/2012

SAT CLOSED 19/5/2012

No WOD at the shed today, visit to CrossFit Noosa 8.30am, 9 Commerce Court Noosaville

FRI WOD 18/5/2012

DONT FORGET GUYS, CROSSFIT NOOSA'S first Birthday 8.30 Sat,  9 Commerce Court Noosaville. No Class in Cool Town!

 Push Press Push Jerk 5x(1+2)


15 Min AMRAP
15 Box Jumps
10 Toes To Bar
5 Push Press or Jerk 60kg(40kg)

THURS WOD 17/5/2012

This Saturday morning 19/5/2012, we will be joining CrossFit Noosa to celebrate a 1 year Birthday.
 9 Commerce Court Noosaville.  Kick off is 8.30am, So no WOD at the shed in Coolum this weekend. Come and join the fun in Noosa click for more details


Clean 3,2,2,2,1,1,1


12,9,6,3
Clean 60kg(40kg)
KBS 24kg(16kg)
Pullup

WED WOD 16/5/2012

Muscle Up Tec, Rope Climb Tec, Kipping Pullup Tec


5 Rnds For Time
5 Muscle Ups
15 Burpees
20 Double Unders

TUES WOD 15/5/2012

                                                                                  

                                                                Back Squat 5,5,5,5,5

For Time
Run 800Mtrs
30 Thrusters 60kg(40kg)
Run 800mtrs

MON WOD 14/5/2012

Snatch Overhead Squat 5x(1+1)


12 Min AMRAP
4 HSPU
8 SDLHP 60kg(40kg)

SUN REST DAY 13/5/2012

SAT WOD 12/5/2012

Back Squat 3,3,3,3,3

10,9,8,7,6,5,4,3,2,1
Pullup
Ring Dip

FRI WOD 11/5/2012

Split Jerks 3,2,2,2,1,1,1


"Freddy's  Revenge"
5 Rnds
5 Shoulder to Overhead 85kg(60kg)
10 Burpees

THURS WOD 10/5/2012

Weighted Pullups 3,3,3,3,3



3 Rnds For Time
10 Deadlifts 120kg
21 Goblet Squats 24kg (16kg)
21 Pushups

WED WOD 9/5/2012

Power Snatch Snatch 5x(1+1)

10 Min AMRAP
10 Power Snatches
30 Double Unders

TUES WOD 8/5/2012

Work up to a heavy five rep max.

Back Squat 5,5,5,5,5

10 Min AMRAP
10 Toes To Bar
20 Box Jumps
Sandbag run 200Mtrs

MON WOD 7/5/2012

Hang Power Clean + Split  Jerk 5x(1+2)


21,15,9 Reps For Time
Hang Clean 60kg(40kg)
Burpee

SUN REST DAY 6/5/2012

Reminder, There is only one class on tomorrow at 9am due to the public holiday.

Next Saturday the morning class will be at 8.30am rather than 7.30am. Just enough time top get an early morning surf before class!

SAT WOD 5/4/2012

Snatch 2,2,2,2,2,2,2

" The Chief "

3 Mins Max Reps

3 Power Cleans  60kg(40kg)
6 Push Ups
9 Squats

Rest 1 Minute, Repeat 5 Rnds   

Reminder, this Saturday CrossFit still 7.30am
Oly Class 8.30am.

FRI WOD 4/5/2012

Box Squats 2,2,2,2,2,2,2

30 Muscle ups For Time, or work on muscle ups /and or progressions, chest to bar pullup dip etc

Next Monday 7th May,  public holiday there will be only one session at 9am.

       On another note there has been debate about changing the Saturday morning session time to 8.30am , if you care be sure to have your say looks like I'm going to get a sleep in  at this stage. Its in your hands just let me know. 

THURS WOD 3/5/2012

Floor Press 3,3,3,3,3,3,3


3 Mins Wall Ball
3 Mins Double Unders
Rest 30 Seconds
2 Mins Wall Ball
2 Mins Double Unders
Rest 30 Seconds  1 Mins Wall Ball
1 Mins Double Unders

WED WOD 2/4/2012

Power Clean+Hang Clean
5x(1+1)


3 Rnds For Time
Run 400Mtrs
21 PushUps
21 KBS 24kg(16kg)