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