TUES WOD 1/7/2014

A)
15 Mins To Establish a 1 RM Snatch

B)
10 Mins To Establish a 1 RM Clean & Jerk

C)
Back Squats 3,3,3,3,3

MON WOD 30/6/2014

3 Rounds For Time
6 Muscle Ups
30 Wall Balls 10kg(6kg)
12 Handstand Push ups
15 Power Cleans 60kg(40kg)

SUN REST DAY 29/6/2014

Must be something interesting on the floor Mike?

SAT WOD 28/6/2014

A)
10 Mins work up to a Heavy Single Power Snatch

Rest 3 Mins Then,
15,12,9,6,3
Power Snatch 42.5kg(30kg)
Burpees

FRI WOD 27/6/2014

CrossFit Coolum Beach Apparel

Ok Guys and Girls, just click on the link (order here!) and place your order. Then pay using EFT to the account below, Be sure to use your name as a reference when you pay. Or Bring Cash to the Box.

There is only one colour and style for each garment just choose your size and quantity and place the order. There will be some samples of the gear at the box if you want to have a look before you buy.

I will leave the orders open for a week or so to give everyone time. 

Womens Singlets $30.00
Mens TShirts $30.00
Mens and Womens Hoodies $60.00

Orders Here!

Deposit payments via EFT.
Account Name Mr Gregory D Miles
BSB 014556   Account 509896946

Please note your order is not confirmed until your payment has been received. 





























FRI WOD 27/6/2014


A)

"Shankle Complex"
5 Attempts For Max Load.

1 Deadlift
3 Hang Clean Pulls
1 Hang Clean
2 Jerks 

B)
Run 1600Mtrs For Time

THURS WOD 25/6/2014

"Barbara"
5 Rounds For Time
20 Pullups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 Mins Between Each Round.

WED WOD 26/6/2014

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

B)
Tabata
Wall Ball
Hang Power Clean 60kg(40kg)

TUES WOD 24/6/2014

20 Min AMRAP
5 Deadlifts 100kg(70kg)
10 Burpees
7 Pullups
Run 200Mtrs

MON WOD 23/6/2014

A)
12 Minutes. Snatch Complex. Floor, Knee, Hip 1,1,1,1,1,1


B)
50,40,30,20,10
Double Unders
Kettle Bell Swing 24kg(16kg)

SUN REST DAY 22/6/2014

SAT WOD 21/6/2014

A)
12 Mins Work up to a Heavy Triple Split Jerk.

B)
12 Min AMRAP
21 Double Unders
7 Front Squats AHAP (as heavy as possible)
21 KBS 24kg(16kg)

FRI WOD 20/6/2014

Afternoon Class will be a team W.O.D

Morning Class WOD,
 For Time 
50 Wall Ball
50 Double Unders
40 Box Jumps 24"20"
40 Toes To Bar
30 Chest To Bar Pullups
30 Burpees
20 Power Cleans 60kg(40kg)
20 Shoulder to Overhead 60kg(40kg)
10 Power Snatches 60kg(40kg)
10 Muscle Ups 

THURS WOD 19/6/2014

A)
Snatch  15 Mins Work up to a Heavy Single

B)

Back Squats 5,5,5

C)
Deadlift 5,5,5,5,5

WED WOD 18/6/2014

5 Rounds For  Load and Time
3 Power Clean & Push Jerk
Run 400Mtrs
Rest 1 Min Between Rounds

TUES WOD 17/6/2014

Tabata Something Else

Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Squats

MON WOD 16/6/2014

A)
Back Squats 5x3

B)
Push Press 3,3,2,2,1,1

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

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/page/7/#sthash.OILKBPpq.dpuf

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/page/7/#sthash.OILKBPpq.dpuf

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/page/7/#sthash.OILKBPpq.dpuf

SUN REST DAY 15/6/2014

SAT WOD 14/6/2014

BRING A FRIEND FOR FREE TODAY!

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

B)
35, 25, 15
Box Jumps 24"18"
Kettle Bell Swings 24kg(16kg)
Double Unders

C)
Optional. (After Class)
High Hang Snatch@Hip 2,2,2,2
High Hang Clean @ Hip 2,2,2,2

FRI WOD 13/6/2014

"Taylor"
4 Rounds For Time
Run 400 Mtrs
5 Burpee Muscle Ups

AFor time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders

- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/page/5/#sthash.InPQ8Cpf.dpuf

For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders

- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/page/5/#sthash.InPQ8Cpf.dpuf

 

“Clash on the Coast” on the 16th of August on the Sunshine Coast. 

 

Information page - http://www.coastalcrossfit.com.au/clash-coast/

THURS WOD 12/6/2014

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

B)
21,15, 9
Handstand Pushups
Toes To bar
Burpees

WED WOD 11/6/2014

" Murph"
Run 1600Mtrs
100 Pullups
200 Push Ups
300 Squats
Run 1600 Mtrs

Partition the Pullups Pushups and Squats however you like.

Or Team "Murph"

Partition the Pullups Pushups and Squats however you like, all team members must Run the 1600mtrs. you may only start the  Pullups Pushups and Squats when all team members are back from the run.

TUES WOD 10/6/2014

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

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

C)
 7 Min AMRAP
21 Double Unders
7 Ground To Overhead 60kg(40kg)

THIS SATURDAY BRING A FRIEND FOR FREE ?

This coming Saturday is Bring a Friend for Free. Yup that right, been trying to convince someone to try us out ? Well this Saturday you can drag your friends along for Free. The WOD will be newbie friendly. Just let me know in advance an we will pencil them in. Simple.

MON 9/6/2014 CLOSED

SUN REST DAY 8/6/0214 CLOSED

REMINDER WE ARE CLOSED TOMORROW FOR THE QUEEN!

SAT WOD 7/6/2014

3 Rounds For Time
50 Double Unders
10 Overhead Squats 60kg(40kg)
21 Burpees

FRI WOD 6/5/2014

4 Rounds For time
7 Muscle Ups
15 Deadlifts 100kg(70kg)
30 walking lunge Steps

THURS WOD 5/6/2014

A)
10 Mins Snatch 1 RM then 3x3@ 80-85%

B)
Back Squats   5x3@ 80-85%

Or  3,3,3,3,3

C)
Push Press 3x3@ 80-85%

Or 3,3,3

WED WOD 4/6/2014

Seven Rounds For Time
15 Kettle Bell Swings 24kg(16kg)
15 Power Cleans 42.5kg(30kg)
15 Box Jumps 24"18"

TUES WOD 3/6/2014

"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 WOD 2/6/2014

A)
Snatch 12 Mins To Reach a Heavy Single

B)
Clean & Jerk 8 Mins To Reach a Heavy Single

C)
Back Squats 5x5 @ 80% of 1 RM

SUN REST DAY 1/6/2014