SAT WOD 30/6/2012

A)
Back Squat 20 Minutes to a Heavy 5 Rep (Includes Warmup)

B)
3 Rnds For Time
10 HPC 60kg(40kg)
15 Ring Dips
30 Box Jumps 24Inch 18 Inch

FRI WOD 29/6/2012

A)

15  Minutes 
Snatch+Hang Snatch+OHS

B)
Push Press 3x3 use the same weight for all 3 sets AHAP

C)
5 Rnds for Time
Run To the fence and Back
25 KBS 24kg(16kg)

THURS WOD 28/6/20112

A)
Heaving Snatch Balance 15 Minute to a 3 RM 

B)
Tabata This 
Pullups
PushUps
Sit Ups 
Situps Squats

20 Seconds On 10 off.  Complete 8 rounds of each exercise before moving to the next. Score lowest rep count of each exercise. 

WED WOD 27/6/2012

COOLUM'S BATTLE OF THE BARBELL IS NOW FULL, We have had 36 teams register within an hour and a half. If you would like to go on a waiting list, in case of cancellations please email Greg crossfitcoolumbeach@hotmail.com

A)
Clean & Jerk 15 Minutes to a Heavy Double

B)
21,15,9 Reps For Time
Deadlift 100kg(70kg)
Burpee

TUES WOD 26/6/2012

A)
HSPU 5x Max Effort

B)
Weighted Pullups 5x5 Find A weight stick with it!

C)
12,9,6 AHAP, Cut off 10 Minutes
Power Snatch
OHS
Thruster

MON WOD 25/6/2012

A)
Back Squat 3,3,3,3,3
20 Minutes
Warm Up Sets ..... your first 3 that counts should be at least 85% of 1 RM go up if you can, or hold across all 5 sets

B)
4 Rounds for total reps,

3 Min AMRAP
3 Power Clean AHAP if you miss, on the spot fine10 Burpee's
3 Muscle Ups
30 Double Unders

Rest 2 Minute each round

SUN REST DAY 24/6/2012

Look who's coming to the Sunshine Coast. Again Faster Allstar Elite Team Series

SAT WOD 23/6/2012

A)
10 Minutes TGU

B)
10 Minutes Muscle Up  Practice


C)
Teams of 4

10 Min AMRAP

You can only move on to the next exercise once all you team has finished there set, Each Athlete starts on a different exercise or with the rest station.  Score is Number of complete sets in 10 minutes of.

10 Burpees
10 Thrusters 42.5kg(30kg)
10 TTB
Rest

FRI WOD 22/6/2012

A)
Hang Snatch, Find a Heavy But Mechanically Sound Double.
Then 7x2 Rest 60 Seconds Between Sets

B)
3 Rnds For Time
5 Power Snatch 60kg(40kg)
25 Wall Ball 10kg(6kg)

THURS WOD 21/6/2012

A)
Press 15 Minutes to work to a 3 Rep Max


B)
12 MIN AMRAP
50 Double Unders
21 KBS 24kg(16kg)
12 Pullups


C)
30 Ring Rows

WED WOD 20/6/2012

A)
Squat 20 Minutes To Establish a 5 RM

B)
21,15,9
OHS   42.5kg(30kg)
SDLHP

TUES WOD 19/6/2012

A)
Push Press+Split Jerk  15 Minutes 2+2

B)
 5 Rnds For Time
Sprint to the fence
50 Double Unders
7 HSPU

MON WOD 18/6/2012

A)
15 Minutes Clean 3 RM

B)
3 Rnds For Time
Run 400
30 Front Squats 50kg(35kg)
15 Ring Dips

C)
10 Minutes Rope Climbs........ Bring your long socks.

SUN REST DAY 17/6/2012

SAT WOD 16/6/2012

A)
Back Squats, 20 Minutes Find a New 2RM

B) Team WOD 4 People

Each Athlete  will start on a different exercise You may only move onto the next exercise once your partner has finished it, So you will need to motivate the person in front to hurry up and or the person behind to catch up.
You must tag the person behind you once you have finished your reps, only then may they move on to the next. Each finished set of each exercises is worth 1 point, Your score will be the entire teams total sets completed.

10 Min AMRAP

Run to the fence and back + 30 Double Unders
5 Clean & Jerk 70kg(50kg) Yes its a full Squat.
30 Box Jumps 24" 18"
15 Toes To Bar 

FRI WOD 15/6/2012

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

B)
The GHD will be dragged out, 10 x GHD situps between sets of the Press......Make sure the top foot pegs are screwed in PROPERLY.............If you are unsure what happens if you don't, ask Mike.

B)
60 KBS 24kg(16kg)
50 Burpees
40 Pullups




Its Maroochy Shire Show Day Today, Classes as per normal. Come down and put on a show of your own.

THURS WOD 14/6/2012

A)
Clean+Hang Clean+Jerk (1+1+1)
15 Minutes Find your best lift

B)
10 Minutes of Muscle Ups (Full turnout top and bottom)
Scale to Bands or Boxes , Ring Dips & and Pullups

C)
10 Min AMRAP
3 Wall Walks
20 Double Unders
15 Box Jumps

WED WOD 13/6/2012

A)
Snatch 20 Minutes 2 RM

B)
15 Min AMRAP

15 Snatches 42.5kg(30kg)
Run 400Mtrs


Snatches are full squat, scale to power snatch & OHS.

TUES WOD 12/6/2012

A)
Back Squat 3 RM 20 Minutes, No less than 5 heavy attempts. 20mins includes warmup sets.

B)
"Diane"
21,15,9
Deadlift 100kg(70kg)
HSPU

Newbies will replace Diane with;
5,5,5,5,5 Deadlift.
Max HSPU/Box in between sets or Max Handstand Hold/Box......................... You are a newbie if I say you are.

MON WOD 11/6/2012

Don't forget guy's only 9am class today Queenies B'Day

A) Weighted Pull Up 3,3,3,3,3

B)  3 Rnds For Time
10 HPC 60kg(40kg)
30 Wall Ball 10kg(6kg)

SUN REST 10/6/2012

DUE TO MONDAY'S PUBLIC HOLIDAY.

THERE WILL BE ONLY ONE SESSION @ 9AM, COME ON DOWN........... YOU MAY EVEN GET A CUDDLE.

SAT 9/6/2012

A)
Clean+Hang Clean(1+1) 20 Minutes to find your best lift

B)
12 Min AMRAP
3 Strict Pullup
6 Hand Release Pushup
9 Front Squat 40kg(30kg)

FRI WOD 8/6/2012

A)
Back Squat, Work to a Heavy 5 Rep Max 20 Minutes


B)
Due to popular demand Team WOD Friday!
"Chipper"
For Time, In Pairs one working 1 resting
300 Double Unders
50 Ground to Overhead 60kg(40kg)
Farmers Carry twice around Car park 2x24k(16kg)
Change farmer carry  as needed. Partition Box Jumps and Ground to Overhead as you wish.

THURS WOD 7/6/2012

A)
15 Minutes,
Muscle Snatch+ Power Snatch+OHS (1+1+1)

B)

5 Rnds
7 HSPU
7 Chest to Bar Pullups
7 Box Jumps

Conditioning WOD Stolen from CrossFit Noosa

WED WOD 6/6/2012

Clean& Jerk 15 Mins, Heavy Single(Full Squat)

6 Rnds Max Reps
45 Seconds Squat Clean Thruster 60kg(40kg)
15 Seconds Rest
45 Seconds Burpees
15 Seconds Rest

TUES WWOD 5/6/2012

A)

Back Squat 20 Minutes Work up to a heavy double( Includes Warmup )

B)
10 Minutes of Muscle Up Practice / Scale to Bands or Knees

C)
Annie 50,40,30,20,10

Double Unders
Ab-matt situps

MON WOD 4/6/2012

A)
 Press 3,3,3,3,3

B)
10 Min AMRAP
Push Press/ Jerk 42.5kg(30kg)


If the Bar is Lowered from the shoulders at any point there is a 20 Kettle Bell Swing Penalty.

SUN REST 3/6/2012

SAT WOD 2/6/012

A)
Squat 3,3,3,3,3

B)
Run 400Mtrs
Then 3 Rnds
15 HSPU
15 Pullups
Run 400 Mtrs