WED 1/1/2014 HAPPY NEW YEAR CLOSED

It has begun.................................

TUES WOD 31/12/2013 8:30 AM ONLY TODAY !

A)
15 Mins Work Up to a Heavy  3 Position Snatch 
Floor Knee Hip

B)
Teams Of 2
Run 800Mtrs
150 KBS 24kg(16kg)
150 Wall Ball 10kg(16kg)
Run 800 Mtrs


The Kettle Bell and the Wall Ball must be carried along for the run.

MON WOD 30/12/2013

A)
Back Squats 5,5,5,5,5

B)
For Time
9,7,5 Reps Of
Muscle Ups/Chest To Bar Pullup
Power Clean & Push Jerk  70kg(50kg)

SUN REST DAY 29/12/2013

SAT WOD 28/12/2013

A)
Snatch, 20 Mins Heavy Single

B)
12 Min AMRAP
5 Push Press 
10 KBS 24kg(16kg)
15 Double Unders


How would you like to be this guys Dentist?

FRI WOD 27/12/2013

A)
Weighted Ring Dip 5,5,5,5,5

B)
"Satan's Whiskers"
3RFT
10 C2 Bar Pullups
10 Front Squats 75kg(50kg)
10 Burpees

10 MIN  CAP!

C)
50 Hollow Rocks

THURS 26/12/2013 CLOSED

WED 25/12/2013 CLOSED

TUES WOD 24/12/2013

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

B)
5x ME Kipping Pullups

C)
Core Work

 

MON WOD 23/12/2013

A)
Hang Clean & Split Jerk (2+2)

B)
3 RFT
15 Burpees 
10 Hang Power Cleans 60kg(40kg)
21 Wall Ball 10kg(6kg)

SUN REST DAY 22/12/2013

SAT WOD 21/12/2013

A)
In 15 Mins Work Up to a Heavy.

Push Press, Push Jerk, Split Jerk (1+1+1)

B)
3 Rnds For Time
Run 400 Mtrs 
12 Front Squats
 60kg (40kg)
50 Double Unders
12 Ring Dips

HOLIDAY HOURS

Mon     23rd   8:30am 4:30pm
Tues     24th   8:30am 4:30pm
Wed     25th   CLOSED
Thurs   26th   CLOSED
Fri        27th   8:30am 4:30pm
Sat       28th   8.30am
Sun      29th   Closed 
Mon    30th   8:30am 4:30pm
Tues    31st   8:30am 
Wed    1st     CLOSED
Thurs  2nd   8:30am 4:30pm
Fri      3rd    8:30am 4:30pm
Sat      4th    8:30am

FRI WOD 20/12/2013

A)
Back Squats 5,5,5,5,5

B)
12 Min AMRAP
5 Push Press 50kg(35kg)
10 Toes To Bar
15 Box Jumps

THURS WOD 19/12/2013

A)
Clean Pull 3x3 Use 110-120% of you Best Clean

Or Work Up to a Heavy 3 In 15 Minutes 


B)
5 RFT
Run 400mtrs
20 KBS 24kg(16kg)

WED WOD 18/12/2013

A)
Cluster 3,3,3,3,3

B)
"Chipper"
10 Clusters 60kg(40kg)
60 Burpees
40 Pull Ups  
20 HSPU

TUES WOD 17/12/2013

A)
Snatch @ Hip 2,2,2,2,2,2,2

B)
For Time
35,25,15
Hang Power Snatch 30kg(20kg)
Wall Ball 10kg(6kg)

MON WOD 16/12/2013

A)
30 Muscle, Ups in the least amount of sets as possible.

B)
5 RFT
15 KBS
15 Burpees
15 Double Unders

SUN REST DAY 15/12/2013

SAT WOD 14/11/2013

A)
 Back Squats 2,2,2,2,2,2,2

B)
"Grace meets Annie"

30 Power Clean And Push Jerk 60kg(40kg)

No rest Then

50,40,30,20,10

Double Unders
Sit Ups 

FRI WOD 13/12/2013

A)
15 Mins, Find a Heavy Hang Clean & Jerk (2+2)

B)
12 Min AMRAP
10 KB OH Lunge (5 per Side)
10 Push Ups
30 Double Unders 

THURS WOD 12/12/2013

A)
Split Jerk  3,3,3,3,3,3


B)
For Time
21 Pull Ups
Run 400 Mtrs
21 OHS 42.5kg(30kg)
Run 400 Mtrs
21 H P C 42.5kg(30kg)
Run 400 Mtrs
21 Push Press 42.5kg(30kg)
Run 400 Mtrs
21 Pull Ups 

WED WOD 11/12/2012

A)
15 Mins Work Up  to a Heavy Single Snatch or Power Snatch


B)
21,15, 9
Deadlifts 100kg(70kg)
Box Jumps 24"18"
Ring Dips

TUES WOD 10/12/2013

A)
15 Mins Work Up To a Heavy, Single Power Clean 

B)
18  Min AMRAP 
5 Power Clean  60kg(40kg)
10 TTB
15 Wall Ball 10kg(6kg)

MON WOD 9/12/2013

Christmas BBQ, This coming Saturday we will be having our Christmas BBQ at Stumers Creek 12:30 onwards. Just go right to the end car park. We will be on the Grass in the park. Bring something to put on the BBQ Salad Drinks etc. Its a great place to have a swim have something to eat and just hang out.  

A)
Back Squats 5,3,2,2,1,1,1,1

B)
"Helen"
3 RFT
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups

SUN REST DAY 8/12/2013

Why I haven’t taught you to kip      Article Curtsey of CrossFit 21   

 

 

 

SAT WOD 7/12/2013

"The Chief"

5 Rounds

Max Reps  In 3 Mins
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Min

 

 

Training CrossFit vs. CrossFit as a Sport , A good read from Chris Spealler

FRI WOD 6/12/2013

A)
Hang Snatch Work Up To a Heavy 3 RM 15 Mins

B)
10-1
1-10
HSPU
Pull Ups


Good Bye Pete. It was a pleasure to have you train with, us one of the nicest guys you'll meet. Good Luck and Best wishes for your new life in WA. I hope you continue to keep training and getting stronger as have come such a long way. You will be missed by everyone you trained with.

THURS WOD 5/12/2013

A)
Clean & Jerk 2,2,2,2,2,2,2

B)
10 Mins
Odd  Min Grounds To Overhead
Even Min Front Squats 
60kg(40kg)

Are you a good Team Mate?      Courtesy of Catalyst Athletics

WED WOD 4/12/2013

A)
15 Mins, Work Up to a Heavy
Push Press Push Jerk Split Jerk

B)
3 RFT
15 Burpees
15 Push Press 50kg(35kg)

TUES WOD 3/12/2013

A)
15 Mins Work Up to a Heavy Single Snatch

B)
"Schlitz"
4 RFT
400m Run
4 Muscle ups
40 Double Unders

MON WOD 2/12/2013

A)
"Shankle Complex"

1 Deadlift
3 Hang Pull
1 Clean
2 Jerks

5 Attempts for max load

B)
5 Sets, Max Effort Ring Dips/ Ring Push Ups/ Push Ups 

SUN REST DAY 1/12/2013

SAT WOD 30/11/2013

A)
Front Squats 15 Mins Work up to a Heavy Triple

B)
21,15,9
Thrusters 42.5kg(30kg)
Toes To Bar

FRI WOD 29/11/2013

A)
10 Mins Handstand Practice
Walking, Shoulder Taps, Handstand Holds

B)
20 Power Snatch 50kg(35kg)
Run 800Mtrs
20 power Snatch 50kg(35kg)

THURS WOD 28/11/2013

A)
Hang Snatch Doubles 15 Mins

B)
30 Clean & Jerk 70kg(50kg), Full Squat

Push or Split Jerk

WED 27/11/2013

A)
15 Min Work Up to a Heavy 5 RM Split Jerk

B)
4 RFT
Run 400
20 Pull Ups

TUES WOD 26/11/2013

A)
Back Squats 10,10,10,10,10 

B)
50 Push Ups 
100 KBS 24kg(16kg)
100 Double Unders
50 Push Ups 

MON WOD 25/11/2013

A)
15 Mins, Work Up to a Heavy Triple Power Snatch

B)
12 Min AMRAP
3,6,9,12,15,18.......
Power Snatch 42.5kg(30kg)
Burpees 

SUN REST DAY 24/11/2013

Hey Guys ,

Just to let you know I will be away for most of next week.

The box will be open as per usual Koz will be running the classes.

If you haven't already done so can you bring the cash in for the Christmas party on this Friday Night I need your $55 asap as I will be confirming final numbers on Wednesday Night so you need your money in buy then at the very latest, or no booking for you. Just give the money to Koz. 

Be nice to each other and have fun! 





Cheers Greg

 

 

SAT WOD 23/11/2013

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

B)
3 RFT
15 HSPU
25 KBS 24kg(16kg)
30 Double Unders

7 Reasons to get Stronger Instead of doing Kipping HSPU

FRI WOD 22/11/2013

A)
Clean & Jerks
15 Mins Work Up to A Max Single

B)
4 Rnd for Time
10 Power Cleans
10 Thrusters
50kg(35kg)

THURS WOD 21/11/2013

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

C)
12 Min AMRAP
One Working One Resting
7 Burpee Box Jumps
7 Push Press  60kg(40kg)

WED WOD 20/11/2013

A)
"Angie"
100 Pullups
100 Push Ups
100 Sit Ups
100 Squats


B)
Extra Training if time.
10 Mins Work up to a Heavy Triple Hang Snatch@ Hip

TUES WOD 19/11/2013

A)
15 Mins work up to a Heavy
Push Press, Push Jerk Split Jerk(1+1+1)

B)
4 Rnds For Time
Run 400Mtrs
7  Hang Power Cleans AHAP

PAYMENT OF FEES

Please note there are some new changes to our fee payments.

All CrossFit Coolum's membership fees will now be payable by Direct Debit ONLY. We will no longer be accepting cash or EFT for monthly memberships.

Please note that Direct Debit is not a contract and can be suspended for holidays when given 2 weeks notice. There is a minimum suspension period of 2 weeks.

Please bring your bank account or credit card details with you at your earliest convenience and fill out the Direct Debit Form. This needs to be done in time for your next payment.

Thanks Greg

MON WOD 18/11/2013

A)
Back Squats 5,5,5,5,5

B)
75 Wall Ball
30 Muscle Ups
75 Wall Ball 

SUN REST DAY 17/11/2013

SAT WOD 16/11/2013

A)
15 Mins Snatch Doubles, Low Hang 2 Inches off the floor. 

B)
10 Mins To a Heavy Triple Push Press

C)
Teams of 3
20  Min Max Distance Sled Drags AHAP

FRI WOD 15/11/2013

A)
15 Mins
Hang Clean & Split Jerk (2+2)

B)
12,9,6
Ground To Overhead 60kg(40kg)
Box Jump24"18"

C)
5x ME Ring Dips

THURS WOD 14/11/2013

A)
Front Squat 5x5    75-85% of 1 RM

B)
7 Rnds For Time
4 HSPU
7 Pullups
30 Double Unders

WED WOD 13/11/2013

A)
15 Mins 1 Rm  Snatch.

C)
3 RFT
25 KBS 24kg(16kg)
25 Burpees

TUES WOD 12/11/2013

A)
"Bear Complex"
5 Sets 7 Reps of each "Touch and Go"
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

B)
Tabata
Push Ups
Sit Ups

MON WOD 11/11/2013

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

B)
4 Rnds For Time
Run 400Mtrs
20 Wall Ball
15 Pullups


Well Done everyone who represented Coolum at the Immortals. Thanks Dan for filling in for us you made a great team member, And our Ninjas Sue and Kyron standing down there for two days thanks guys. Big thanks to Rookie and his team for organizing the event and raising all that money for  Legacy, last time I heard it was over $35,000 well done guys!
The burgers are paleo I swear!

SUN REST DAY 10/11/2013

SAT. DUE TO THE IMMORTALS WE ARE CLOSED 9/11/2013

FRI WOD 8/11/2013

MORNING SESSIONS ONLY

A)
15 Mins Snatch Complex
High Hang, Knee, Floor (1+1+1)

B)
12 MIN AMRAP
3,6,9,12,15,18,21....
Box Jumps 24'18'
Push Press 42.5kg (30kg)
KBS 24kg(16kg)

THURS WOD 7/11/2013

REMINDER "NO ARVO SESSION ON FRIDAY AND CLOSED SATURDAY" GOLD COAST IMMORTALS IS ON. 

 A)
15 Mins To Fin a Heavy
Push Press+ Push Jerk +Split Jerk (1+1+1)

B)
4 Rnds For Time
30 Double Unders
5 Ground to Overhead 70kg(50kg)
15 Burpees 

WED WOD 6/11/2013

 A)
Back Squat 3x5

B)
"Cindy" 20 Min AMRAP
5 Pullups
10 Push Ups
15 Squats

TUES WOD 5/11/2013

A)
10 Mins Muscle Up Skills

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

MON WOD 4/11/2013

A)
15 Mins Work Up to a Heavy, Triple High Hang Snatch

B)
21 HSPU
21 Pullups 
60 KBS 24kg(16kg)
15 HSPU
15 Pullups
40 KBS 24kg(16kg
9 HSPU
9 Pullups 
20 KBS 24kg(16kg)

Scale The HSPU up to two 20kg+ Abb Matt  deficit for an extra challenge and Chest to Bar Pull Ups.   

SUN REST DAY 3/11/2013

SAT WOD 2/11/2013

A)
 15 Mins Work Up To a Heavy Single Snatch

B)
10 Mins work Ups to a Heavy Single Clean & Jerk

C)
5 Min Amrap
Teams of 2, 1 working 1 resting 
3 Cleans 60kg(40kg)

D)
5 Min AMRAP
HSPU

FRI WOD 1/11/2013

A)
Back Squats 20 Mins Work Up to a Heavy Triple


B)
3 Rounds For Time
Run 400
15 Ring Dips
20 Revers Lunges
50kg(35kg)

THURS WOD 31/10/2013

A)
Partner "DT"
10 Rnds For Time
12 Deadlfts
9 HPC
6 Push Jerks

70kg(50kg)

B)
10 Mins, Work on a Gymnastics Weakness

WED WOD 30/10/2013

A)
Hang Snatch Snatch  15 Mins Heavy Double
 

B)
20 Min AMRAP
15 Pullups
20 KBS 24kg(16kg)
25 Wall Ball 10kg(6kg)

TUES WOD 29/10/2013

A)
Back Squats  3,2,2,1,1,1,1

B)
30,20,10
SDLHP 42.5kg(30kg)
Burpee

MON WOD 27/10/2013

A)
Power Clean & Push Jerk  3,3,3,3,3,3,3

Touch & Go, Drop on the last rep only


B)
 "Chipper"
200 Double Unders '
75 KBS 24kg(16kg)
100 Push Ups
50  Pullups
Run 1 Klm 

SUN REST DAY 27/10/2013

SAT WOD 26/10/2013

 A)
10 Mins,
 Work on a gymnastics skill of your choice

B)
20 Min AMRAP
5 Ground To Overhead 60kg(40kg)
10 Wall Ball 10kg(6kg)
Run 200Mtrs

FRI WOD 25/10/2013

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

B)
Push Press 3,3,3,3,3


C)
100 Plate Burpees 

THURS WOD 24/10/2013

A)
Snatch 15 Mins Heavy Single

B)
3 RFT
Run 400 Mtrs
21 Power Snatch 35kg(25kg)
12 Toes To Bar

WED WOD 23/10/2013

A)
15 Mins To Reach a Heavy, Clean+Front Squat+Push Jerk (1+2+1)

B)
12 Min AMRAP
15 Wall Ball
15 Double Unders 

C)
Tabata
Sit Ups
Push Ups

TUES WOD 22/10/2013

A)
Thruster 3,3,3

B)
"Fran"
21,15,9 Reps For Time
Thruster 42.5kg (30kg)
Pullups

MON WOD 21/10/2013

A)
Back Squats 5x3

B)
For Time
30 Pistols
20 HSPU (Deficit) 2x 20 Kg Plates
7 Muscle Ups
20 Pistols
15 HSPU(Deficit) 2x 20 Kg Plates
7 Muscle Ups
10 Pistols
9 HSPU(Deficit) 2x 20 Kg Plates
7 Muscle Ups 

15 Min Cap

SUN REST DAY 20/10/2013

SAT WOD 19/10/2013

A)
Split Jerks 15 Mins Find a Heavy Double

B)
TEAM AMRAP (Swap Partners Each Round)
10 Min AMRAP
15 Box Jumps 18"24"
7 Push Jerks 60kg(40kg)

C)
Team Sled WOD
10 Mins