MON WOD 1/7/2013

 Well done CrossFit Coolum's Biatch's making the final heat in the Intermediate section of the SC Throwdown. Not to mention our other team "Keep It Real" who a big effort in the Beginners section. Also thanks to all there surporters who came down to cheer them on, and SC CrossFit for putting on a great event. What a great bunch of peeps see you all once your legs have recovered.

 A)
Push Press 3,3,3

B)
Push Jerk 2,2,2

C)
For Time
30 Wall Ball
30 Pullups
30 Double Unders
30 KBS 24(16)
30 Lunges
30 Burpees

SUN REST DAY 30/6/2013

SAT CLOSED 29/6/2013

Box Closed, Come and Support your Teams. Click on the Photo for details.

http://www.facebook.com/pages/SC-Throwdown/510101292371415?ref=stream&hc_location=stream

FRI WOD 28/6/2013

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

B)
Clean
1,1,1,1,1

C)
12 Min AMRAP
5 HSPU
10 Pullups
20 Squats 

THURS WOD 27/6/2013

A)
Hang Snatch, 20 Mins To get to a Heavy Double

B)
3 RFT
20 Burpees
30 Double Unders
12 Ring Dips
20 Box Jumps

WED WOD 26/6/2013

A)
 Push Press 15 Mins To Find a Heavy Triple

B)
20 Min AMRAP
5 Power Cleans 60kg(40kg)
10 Toes To Bar
20 Wall Ball

TUES WOD 25/6/2013

A)
Snatch, 20 Mins To a Heavy Single

B)
Clean & Jerk,15 Mins To a Heavy Single


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

MON WOD 24/6/2013

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

B)
Run 800 Mtrs
30 Chest to Bar Pullups
Run 800 Mtrs

SUN REST DAY 23/6/2013

SAT WOD 22/6/2013

A)
Clean & Push Jerk 20 Mins Heavy Single For The Day

B)
Team WOD

Teams of 2, 1 Working 1 Resting

5 Min AMRAP
Muscle Ups (Rings or Bar)

5 Min AMRAP
Clean & Jerk 80kg(60kg)

5 Min AMRAP
Rope Climbs

5 Min AMRAP
Double Unders

1 Min Rest Between Each AMRAP

FRI WOD 21/6/2013

A)
20 Mins To Find a 
Heavy Snatch+OHS (1+2)

B)
For Time
40,30,20,10 Reps for time of
Burpees
Double Unders
Situps 

THURS WOD 20/6/2013

A)
Split Jerk 3,3,2,2,1,1,1,1,1

B)
Run 800 Mtrs
40 KBS 24kg(16kg)
Run 600  Mtrs
30 Wall Ball
Run  400 Mtrs
20 Box Jumps

WED WOD 19/6/2013

A)
Ring Dips 5x ME

B)
"The Bear"
7 Set of the Sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rnds Rest as needed between Rnds.

TUES WOD 18/6/2013

A)
Hang Snatch 3,3,3,3,3,3,3

B)
21,15,9
Power Snatch 42.5kg(30kg)
Burpee

MON WOD 17/6/2013

A)
Back Squats 3 x 10


B)
15 Min AMRAP
5 HSPU
10 Pullups
20 Jumping  Lunges

SUN REST DAY 16/6/2013

SAT WOD 15/6/2013

A)
Front Squats
3,2,2,1,1,1,1

B)
4 Rnds For Time
Run 400mtrs
20 HR Push Ups

FRI WOD 14/6/2013

A)
Power Clean & Push Jerk
20 Mins To Find A Heavy Double.

B)
3 Rnds For Time
15 Power Cleans 70kg(45kg)
15 Toes To Bar

10 Min Cap

THURS WOD 13/6/2013

A)
Snatch, 20 Mins to Find a Heavy Single for the Day

B)

"Running Jackie"

Run 1000mtrs
50 Thrusters 20kg(15kg)
30 Pullups


Stagger the start if need be.

WED WOD 12/6/2013

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

B)
10 Min AMRAP
25 KBS 24kg(16kg)
25 Double Unders 

TUES WOD 11/6/2013

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


B)
4 Rnds  For Reps

3 Min AMRAP
10 Power Cleans  42.5kg(30kg)
10 Front Squats  42.5kg(30kg)
10 Push Press  42.5kg(30kg)

3 Min Rest Between Each Round

MON QUEENS BIRTHDAY 10/6/2012 CLOSED

     CLOSED FOR THE QUEENS BIRTHDAY LONG WEEKEND

SUN REST DAY 9/6/2013

SAT WOD 8/6/2013

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

B)
2 Rnds For Time
30 Pullups
Run 800mtrs
30 Burpees 

FRI WOD 14/6/2013

FRI WOD 7/6/2012

A)
3,2,2,1,1,1,1,1 Snatch

 3,2,2,1,1,1,1,1,1 Clean & Jerk

Press out doesn't count, Full Squat.

B)
Tabata Push Ups

THURS WOD 6/6/2013

 A)
Muscle Up Progressions or 3x ME Muscle Ups

B)
20 Min AMRAP
5 Push Press 50kg(35kg)
10 Toes To Bar
15 Wall Ball

WED WOD 5/6/2013

A)
 Split Jerk 3,3,2,2,1,1,1,1

 B)
Run 1000mtrs
30 Hang Power Cleans 85kg(60kg)
Run 1000mtrs

TUES WOD 4/6/2013

A)
Back Squat  2,2,2,2,2,2,2

B)
7 Rnds For Time
7 Burpees
7 Box Jumps
7 Pullups

MON WOD 3/6/2013

A)
Power Snatch   1,1,1,1,1,1
OHS                 3,3,3,3,3,3


B)
For Time
12,9,6
Power Snatch
OHS
Thruster

Cut Off 15 Mins, 50kg(35kg)

SUN REST DAY 2/5/2013