SAT CLOSED 30/3/2013 Closed for the Easter Break. Re open Tuesday 2/4 Enjoy the rest

FRI WOD 29/3/2013

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
61kg Clean and jerk, 3 reps
3 Toes-to-bar
61kg Clean and jerk, 6 reps
6 Toes-to-bar
61kg Clean and jerk, 9 reps
9 Toes-to-bar
61kg Clean and jerk, 12 reps
12 Toes-to-bar
61kg Clean and jerk, 15 reps
15 Toes-to-bar
61kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
42.5kg Clean and jerk, 3 reps
3 Toes-to-bar
42.5kg Clean and jerk 6 reps
6 Toes-to-bar
42.5kg Clean and jerk, 9 reps
9 Toes-to-bar
42.5kg Clean and jerk, 12 reps
12 Toes-to-bar
42.5kg Clean and jerk, 15 reps
15 Toes-to-bar
42.5kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
30kg Clean and jerk, 3 reps
3 Toes-to-bar
30kg Clean and jerk, 6 reps
6 Toes-to-bar
30kg Clean and jerk, 9 reps
9 Toes-to-bar
30kg Clean and jerk, 12 reps
12 Toes-to-bar
30kg Clean and jerk, 15 reps
15 Toes-to-bar
30kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

THURS WOD 28/3/2013

A)
Front Squats 3x3

B)
Push Press 3x3

C)
50,30,20
KBS 24kg(16kg)
Situps
Double Unders

WED WOD 27/3/2013

A)
15 Mins Clean & Jerk Heavy Singles

B)
4 Rnds For Time
Run 400
7 HPC 60kg(40kg)
5 Muscle Ups

TUES WOD 26/3/2013

A)
Snatch From Hip 3,3,3

Snatch  Full 1,1,1,1,1

B)
10 Rnds of "Cindy" or "Mary"

MON WOD 25/3/2012

A)
Back Squats 2,2,2,1,1,1,1

B)
15,13,11,9,7,5,3,1
Power Clean 40kg(30kg)
Push Jerk40kg(30kg)
Box Jump

SUN REST DAY 24/5/2013

SAT WOD 24/3/2013

A)
15 Mins to get a heavy
Hang Power Clean+Push Press (1+3)

B)
20 Min AMRAP
Teams of 2, 1 working at a Time
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups 

FRI WOD 22/3/2013

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls, 9kg to 10’ target (6kg to 9’ target) *
90 Double-unders
30 Muscle-ups
Masters men (55+) 9kg ball to 9’ target, Masters women (55+) 4kg ball to 9’ target

THURS WOD 22/3/2013

A)
Snatch Practice 20 Mins


B)
"Dianne"
21,15,9
Deadlift 100kg(80kg)
HSPU 

WED WOD 20/3/2012

A)
Front Squats  5,5,5,5,5

B)
3 Rnds For Time
20 Burpees
50 Double Unders
20 Pullups

TUES WOD 19/3/2013

A)
15 Minutes to find a heavy
Clean + Hang Clean + Push Jerk + Split Jerk

B)
Sort of "Grace"

30 Clean & Jerk 70kg(50kg)

Yes the Clean is a full Squat

MON WOD 18/3/2013

A)
20 Mins
Warm Up,
Snatch @ Hip 3,3,3
Then
Snatch Single 1,1,1,1,1,1

B)
Run 400 Mtrs
30 OHS
Run 400 Mtrs
30 KBS 32kg(24kg)
Run 400 Mtrs
30 TTB

SUN REST DAY 18/3/2013

SAT WOD 16/3/2013

A)
Back Squats,
20 Minutes to find a Heavy Triple. 

B)
4 Rnds For Time
Run 400Mtrs
12 HSPU
12 C2Bar Pullups

FRI WOD 15/3/2013

CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
52.5kg (35kg) Shoulder to overhead, 5 reps
52.5kg (35kg) Deadlift, 10 reps
15 Box jumps, 24″ (20″)
MASTERS MEN AND WOMEN – includes Masters Men and Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
42.5kg (25kg) Shoulder to overhead, 5 reps
42.5kg (25kg) Deadlift, 10 reps
15 Box jumps, 20″ box
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.






 

THURS WOD 14/3/2012

A)
Clean & Jerk
15 Minutes to work up to a Max single for the day.


B)
7 Rnds For Time
35 Double Unders
1 Clean & Jerk AHAP


Check Out Rhonda,s placing on the Leader board......WOW...5th place! Well done Rhonda.



                                                                                                                                                                                     

WED WOD 13/3/2013

A)
20 Minutes to find a Heavy Snatch Single


B)
20 Min AMRAP
Run 400Mtrs
7 Thrusters 60kg(40kg)
10 Ring Dips

TUES WOD 12/3/2013

A)
Front Squats 2,2,2,2,1,1,1,1

B)
21,15,9
Power Snatch 40kg(30kg)
Burpee

MON WOD 11/3/2013

A)
Clean & Jerk 20 minutes to find a heavy single

B)
4 Rnds For Time
15 Push Ups
10 Pull Ups 
5 Clean & Jerks 60kg(40kg)

SUN REST DAY 10/3/2013

SAT WOD 9/3/2013

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:


40 Burpees
30 Snatch, 35kg(20kg)
30 Burpees
30 Snatch, 62.5kg(35kg)
20 Burpees
30 Snatch, 75kg(45kg)
10 Burpees
Max Snatch, 95kg(55kg)
At the end of each 30 reps Snatch, mark down your split time.

FRI WOD 8/3/2013

IF YOU ARE PLANNING ON GOING HARD ON 13.1 ON SATURADY, REST TODAY COME IN. STRETCH, ROLL, DRINK COFFEE, RELAX.

A)
Snatch at hip 3,3,3,3,3,3


B)
Run 800Mtrs
Then 4 Rnds
12 Ring Dips
12 Deadlifts 100kg(80kg)

THURS WOD 7/3/2013

A)
Clean & Jerk 3,3,3,3,3

B)
30,20,10 Reps of
Toes To Bar Power
 Power Clean 40kg(30kg)

WED WOD 6/3/2013

A)
Back Squat
2,2,2,2,2,2,2


B)
Run 400
21 Shoulder to Overhead 60kg(40kg)
30 Double Unders
Run 400
15 Shoulder to Overhead 60kg(40kg)
30 Double Unders
Run 400
9 Shoulder to Overhead 60kg(40kg0
30 Double Unders 
 

TUES WOD 5/3/2013

A)
Snatch Heavy Single 20 Mins

B)
For Time
60 Wall Ball
7 Power Snatch 50kg(35kg)
20 Burpees
50 Wall Ball
7 Power Snatch 50kg(35kg)
15 Burpees
20 Wall Ball
7 Power Snatch 50kg(35kg)

If you haven't registered for the open there is still time, Don't forget to join team Coolum if you have.!

 

MON WOD 4/3/2012

A)
5 x Max Effort
HSPU
Pullups
Rest Between Efforts

B)
"DT"
5 Rnds For Time
12 Deadlift 70kg(50kg)
9 Hang Power Clean 70kg(50kg)
6 Push Jerk 70kg(50kg)

SUN REST DAY 3/3/2013

SAT WOD 3/3/2013

A)
Front Squats
20 Mins to reach a Heavy 5 Rep Max


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