SAT WOD 1/2/2014

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

B)
"Karen"
150 Wall Ball 10kg(6kg)

FRI WOD 31/1/2014

A)
Snatch 15 Mins  Heavy Single

B)
21,15,9
Reps For Time Of
Power Clean 50kg(35kg)
OHS 50kg(35kg)

FREE CLASSES FOR FEB

We have decided to keep the extra FREE CLASSES FOR FEB we are offering a FREE CrossFit Class Tuesday Nights a 6:30pm. If you cannot make it at this time please feel free to contact us to arrange a suitable time. The classes are by appointment only. Email cfcoolum@hotmail.com or Ph Greg 0407752489

The class is designed for anyone that is interested in trying CrossFit.

This class will be scaled down and less technical than the normal class. This is to give possible clients an idea of what we are about without any commitment.

You don’t need to be fit to come along we will take care of that for you, the session is designed for any fitness level.

THURS WOD 30/1/2014

A)
Back Squats 3x5 @ 80-85%

B)
20 Min AMRAP
7 HSPU
20 KBS 24kg(16kg)
50 Double Unders

WED WOD 29/1/2014

A)
Power Snatch, 10 Mins Heavy Single

5 Mins EMOM 2 Reps @ 80-85%


B)
30 Muscle Ups for time

TUES WOD 28/1/2014

Just a word about the parking. Please don't park in the car parks in the driveway even if there are heaps and there is no one around . Park on the street only. Thanks

"SHIP"
9 Rounds For Time
7 Cleans 85kg 55kg
8 Burpee Box Jumps 36"24"

MON CLOSED 27/1/2014

SUN REST DAY 26/1/2014

Due To Mondays Public Holiday The Gym Will be Closed, Rest up we have a big few weeks of training coming up before the Open begins. I will be posting how we are going to run the Open WODS. Looks like Friday nights or Saturday Mornings at this stage stay tuned.

SHAMELESS PROMOTION,FREE CLASSES

Crossfit Coolum Beach
To celebrate moving into our much larger facility we are offering a FREE CrossFit Class Tuesday and Thursday Nights a 6:30pm.

At this stage it will run for the remainder of January. The class is designed for anyone that is interested in trying CrossFit.

This class will be scaled down and less technical than the normal class. This is to give possible clients an idea of what we are about without any commitment.

You don’t need to be fit to come along we will take care of that for you, the session is designed for any fitness level.

Anyone wishing to attend pleases call Greg 0407752489, as this is by appointment only.

SAT WOD 25/1/2014

A)
5x Max Effort Strict Pullups

B)
18 Min AMRAP
15 Box Jumps
12 KBS 24kg(16kg)
9 Push Press 50kg(35kg)

FRI WOD 24/1/2014

A)
10 Mins Find a Heavy, Power Clean+Push Press+Split Jerk (1+3+5)

B)
7 Min AMRAP
3,6,9,12,15,18,21
Thruster 45kg(30kg)
Chest to Bar Pullup

THURS WOD 23/1/2014

A)
Back Squats 4x8 75% of 1 RM

If you have no 1RM 8,8,8,8

B)
Run 400 Mtrs
21 Deadlift 100kg(70kg)
21 Burpees
Run 400 Mtrs
15 Deadlifts 100kg(70kg)
15 Burpees
Run 400Mtrs
9 Deadlifts
9 Burpees

WED WOD 22/1/2013

A)
15Mins Work Up to a Heavy Single Snatch

Then EMOTM 5 Mins 2 Snatches @85%of Above

B)
Annie
50,40,30,20,10
Double Unders
Situps

TUES WOD 21/1/2014

A)
15 Mins, Hang Clean & Split Jerk 3+1

B)
9,7,5
Thruster
Muscle Up

C)
50 Hollow Rocks

MON WOD 20/1/2014

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

B)
For Time
30 Wall Ball
30 Pullups 
30 Ground To Overhead 60kg(40kg)
30 Pullups
30 Wall Ball

SUN REST DAY 19/1/2013

SAT WOD 18/1/2013

A)
Power Snatch or Power Clean (Touch and Go)
15 Mins Reach a Heavy  3 RM for the day.

B)
5 Rnds For Time
18 KBS
9 HSPU

If you cannot do 3 Strict Handstand Push ups, You are not allowed to use a kipping Handstand Pushup. Use a pike feet on a box change the angle to make it easier or harder.

In order of movement Strict Pushup, Feet elevated on box Push Up, Pike on Box HSPU, Strict HSPU, Then if you really must Kipping.

FRI WOD 17/1/2013

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

B)
3 Rnds For Time
30 Wall Ball
30 Double Unders

THURS WOD 16/1/201322

A)
15 Mins Work Up to a Heavy Press, Push Press Split Jerk (1+3+5)

B)
3 Rnds
Run 400mtrs
20 Pushups 
20 Toes To Bar

WED WOD 15/1/2013

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

B)
7 Rnds For Time
7 Pullups
8 Burpees
3  Hang Cleans 80kg(50kg)
Rest 1 Minute Between Each Round 

SHAMELESS PROMOTION,

To celebrate moving into our much larger facility we are offering a FREE CrossFit Class Tuesday and Thursday Nights a 6:30pm.

At this stage it will run for the remainder of January. The class is designed for anyone that is interested in trying CrossFit.

This class will be scaled down and less technical than the normal class. This is to give possible clients an idea of what we are about without any commitment.

You don’t need to be fit to come along we will take care of that for you, the session is designed for any fitness level.

Anyone wishing to attend pleases call Greg 0407752489, as this is by appointment only.

TUES WOD 14/1/2013

A)
15 Mins Find a Heavy 3 Position Snatch Floor, Knee, Hip

B)
15 Min AMRAP
10 Push Press 50kg(35kg)
21 KBS 24kg(15kg)
30 Double Unders

MON WOD 13/1/2013

A)
Work on ethier  the Following For 10 Mins
 Muscle ups
 Pullups and Dips 

B)
30 mins
To Reach a Heavy Single Snatch, Then Heavy Single Clean & Jerk

SUN REST DAY 12/1/2013

 CrossFit My trainer/therapist/doctor/mom says it’s random, I will get hurt.

The truth is, you can get hurt doing just about anything. I have seen as many injuries in bodybuilding, power lifting, running, boot-camping and getting on and off the elliptical as I have in CrossFit. They all happen when some one does too much of a good thing and/or doesn’t pay attention to basic advice like progression, rest and safety first. Accidents happen in every type of program — CrossFit just gets a lot of sensational press because its very popular. Do you know how many exercisers get hurt every year following the Professor X program from BSU? Nope, neither do I, because zero people are doing it and it’s not awesome and nobody cares. Read On Here

SAT WOD 11/1/2013

A)
Back Squats 20 Mins Reach a Heavy Triple

B)
3 Rnds For Time
20 Front Rack Lunges 40kg30kg
20 push Ups
20 KBS 24kg(16kg)

FRI WOD 10/1/2013

A)
5x ME HSPU  or Progressions

5x ME Strict Pullups 



B)

"Grace"
30 Power Clean & Push Jerk 60kg(40kg)

THURS WOD 9/1/2013

A)
Strength / Skill
15 Mins Reach a Heavy Triple Hang Snatch.

B)
12 Min AMRAP
7 Toes To Bar
10 Burpee Box Jumps

WED WOD 8/1/2013

A)
20 Mins, to get to a Heavy 5 Back Squat

B)
3 Rnds For Time
15 Thrusters 50kg(35kg)
50 Double Unders 

FREE CLASSES

SHAMELESS PROMOTION,

To celebrate moving into our much larger facility we are offering a FREE CrossFit Class Tuesday and Thursday Nights a 6:30pm.

At this stage it will run for the remainder of January. The class is designed for anyone that is interested in trying CrossFit.

This class will be scaled down and less technical than the normal class. This is to give possible clients an idea of what we are about without any commitment.

You don’t need to be fit to come along we will take care of that for you, the session is designed for any fitness level.

Anyone wishing to attend pleases call Greg 0407752489, as this is by appointment only.

TUES WOD 7/1/2013

A)
Shankle Time!
15 Mins, Reach a Heavy Set of the Shankle Complex

1 Deadlift
3 Pulls
1 Clean
2 Jerks


B)
5 RFT
15 Burpees
5 Muscle Ups

If you cannot Muscle Up, Go for a Chest to Bar Pullup or Pullup

MON WOD 6/1/2013

A)
10 Mins Work Up to a Heavy Single Snatch

Then EMOTM 5 Mins, 2 Snatches @ 80% of Above

B)
For Time
15 Push Press 60kg(40g)
50 KBS 24kg(16kg)
10 Push Press 60kg(40kg)
25 KBS 24kg(16kg)
5 Push Press 60kg(40kg)
10 KBS 24kg(16kg)

SUN REST DAY 5/1/2013

Just remember guys Mondays Timetable is back to normal, And we are now at the new box 3/39 Link Crescent.

Thanks again to everyone who came down to help with the move, its nearly ready.

SAT WOD 4/1/20113

A)
MOVE GYM FOR TIME,

 No WOD today. I will be down the shed @ 7:30am to start the move. All helpers welcome.

B)
Back to the normal timetable Monday, New Box 3/39 Link Crescent.

Should be Epic!

FRI WOD 3/1/2013

A)
Back Squats 10,10,10,10


B)
Team WOD
10 Min AMRAP
60kg(40kg)  Sled Drag 40 Mtrs
10 Burpees
Rest

THURS WOD 2/1/2014

Today 8:30am and 4:30am Classes only, Normal Timetable Starts Monday 6/1/2014

A)
15 Mins, Work Up to a Max  Clean & Jerk for the day.

Then Take 80% of Max Clean & Jerk, 2 Clean & Jerks EMOTM 5 Mins

B)
10 Min AMRAP
5 Kipping Pullups
10 Hollow Rocks
15 Double Unders