THURS WOD 1/5/2014

Five rounds for time of:
50 Double-unders

Push Jerks, 10 reps 85kg(60kg)
Rest 1 minute

WED WOD 30/4/2014

30-25-20-15-10 rep rounds of:
Burpees
Box jumps, 24 inch box 18inch box
Toes to bar

TUES WOD 29/4/2014

FREE TRIAL

Interested in CrossFit?

We offer a Free session to anyone wishing to try CrossFit. The sessions are outside of the normal class times Wednesday Nights at 6:30 pm. We will not throw you in with a bunch of seasoned CrossFitters.

The Free Class is a scaled down less technical version of the normal class. This is for anyone who is interested in training with us without any commitment to join. No pushy sales people here.

You do not need to be in shape/fit to come we can scale the training down to suit anyone. Including the complete couch potato.

If you are unable to attend one of our Free Classes we are quite happy to book you in at a time to suit.

Email cfcoolum@hotmail.com or Call Greg 0407752489

 TODAYS WOD

5 Rounds For Time
5 Muscle Ups
10 Power Cleans 60kg(40kg)
Shuttle Run (Drive way x3)

MON WOD 28/4/2014

A)
Hang Snatch "Mid Thigh" 2,2,2,2,2,2

B)
Hang Clean & Jerk (2+1) 1,1,1,1,1,1

C)
Push Press 3,3,3,3,3

SUN REST DAY 27/4/2014

SAT WOD 26/4/2014

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

Burpee Standard, Rxd is a Strict pushup from the bottom thighs must come off the ground at the same time as the chest (No Peeling off the Floor) "Think Hollow Body". Then jump feet must leave the ground body extended arms extended above the head.

FRI ANZAC DAY CLOSED 25/4/2014

THURS WOD 24/4/2014

Five rounds for time of
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 24kg(16kg) 

Reminder The Box Will Be Closed on Friday for ANZAC DAY. As per usual Saturday

WED WOD 23/4/2014

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

B)
Clean & Jerk 2,2,1,1,1,1

C)
Squat 5,5,5,5,5

TUES WOD 22/4/2014

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

MON CLOSED 21/4/2014

SUN REST DAY

REMINDER WE ARE CLOSED MONDAY FOR THE PUBLIC HOLIDAY

SAT WOD 19/4/2014

Team "DT"(Teams of two one working  one resting break it up how ever you like)

10 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
70kg(50kg)

FRI CLOSED 18/4/2014

CLOSED TODAY, SATURDAYS WOD IS ON AT 8:30AM

THURS WOD 17/4/2014

Reminder, We are CLOSED TOMORROW open Saturday.

A)

Hang Snatch Below Knee 2,2,2,1,1,1,1

B)
Hang Clean & Jerk  2,2,2,1,1,1,1

C)
Push Press 3,3,3,3,3

WED WOD 14/4/2014

Just a reminder that we are closed on the public holidays over Easter , all other classes are as per normal.

For Time
70 Burpees
60 Box Jumps 24"18"
50 KBS 24kg(16kg)
40 Pullups
30 HSPU

TUES WOD 15/4/2014

Two rounds for time of
Run 800 meters
30 Pull-ups
30 Front squat 50kg(35kg)
30 Toes-to-bar
30 Power cleans 50kg(35kg)

MON WOD 14/4/2014

A)
DeadLift 3,3,3,3,3

B)
Back Squats 3,3,3,3,3

C)
Press 3,3,3,3,3

SUN REST DAY 13/4/2014

SAT WOD 12/4/2014

For Time,
Run 800 meters
Snatch, 30 reps 60kg(40kg)
Run 800 meters

FRI WOD 11/4/2014

20 Min AMRAP
5 Power Cleans 65kg(40kg)
10 Toes To Bar
15 Wall Ball 10kg(6kg)

THURS WOD 10/4/2014

A)
3 Position Snatch Floor Knee Hip 1,1,1,1,1

B)
3 Position Clean + 1 Jerk 1,1,1,1,1

C)
Back Squats 5,5,5,5,5

WED WOD 9/4/2014

"Ryan"

5 Rounds For Time
21 Burpees
7 Muscle Ups

TUES WOD 8/4/2014

For time:
15 Thruster,  60kg(40kg)
21  Sumo Deadlift high-pull 60kg(40kg)
12 Thruster 60kg(40kg)
15 Sumo Deadlift high-pull  60kg(40kg)
9 Thruster  60kg(40kg)
9 Sumo Deadlift high-pull 60kg(40kg)

MON WOD 7/4/2014

A)
 1 Rm Snatch

B)
 1 RM Clean & Jerk

C)
1 RM  Back Squat

SUN REST DAY 6/4/2014

SAT WOD 5/4/2014

"Jack"
20 Min AMRAP
10 Push Press 50kg(35kg)
10 KBS 24kg(16kg)
10 Box Jumps 24'18'

FRI WOD 4/4/2014

A)
Hang Snatch  3,3,3,3,3,3

B)
Hang Clean & Jerk 3,3,3,3,3,3

C)
Push Press 3,3,3,3,3

THURS WOD 3/4/2014

A)
"Nancy"
 5 RFT
Run 400Mtrs
15 Overhead Squats 42.5kg(30kg)

WED WOD 2/4/2014

"For Time"
20 Power Clean & Push Jerks 70kg(50kg)
30 Box Jumps 30" 24"
40 Toes To Bar 
50 Wall Ball 10kg(6kg)
60 Burpees