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