SAT 11/10

CHANGE IS IN THE AIR....

CROSSFIT COOLUM BEACH HAS ENTERED A NEW ERA!!
NEW BEGINNINGS, NEW IDEAS, NEW ENERGY, EXCITING AND SURPRISING....

FRI 10/10

A) Strength: Power Clean 5x1
10 Min to find a heavy single power clean for today.
*Record heaviest rep only*

B) Strength: Power Clean 5x2
Power Clean 5x2 @ 80-85% off of todays heaviest single.
*quick reset between reps no TNG*

C) ' Running Fran"
Run 400m
21 Thrusters (40/ 25 )
21 Pullups
Run 100m
15 Thrusters
15 Pull ups
Run 100m
9 Thrusters
9 Pull ups

D) Finisher: 100x Medball Twists
100 medball twists for time
Choose the weight you are comfortable with.
This is for quality and not scored
Record the medball or weight used for future reference

THURS 9/10

A) Strength: Deadlift 5x5 Deadlift 5x5

B) Strength: Strict Press 3x5 Strict Press 3x5

C) Gymnastic/ Skill : EMOM Ring Dip x5 EMOM 10: X5 Ring Dips Choose your hardest scaling which can be help across 10 min

D) Workout: Thursday 9-10-14 10 min AMRAP 7 Burpees 7 KB swings ( 32 / 24 ) 7 Wall balls

WEDS 8/10/14

A) Strength: Power Snatch 5x1 Maximun 10 minutes to find a heavy single power snatch for today . * Just record your heaviest set *

B) Strength: Power snatch 5x2 5x2 Power Snatch @ 80 - 85% of todays heaviest single. * no touch and go quick reset only *

C) Team Series Event 7 Team Series Event 7 for time : 21 - 15 - 9: Overhead squat ( 52.5 / 35 ) Toes 2 Bar

D) Finisher: 3x 400m Run 3x 400m run 1:1 rest near max effort each set

Tuesday 7/10/14

A) Strength: Backsquat 5x5 5x5 backsquat

B) Skill : EMOM10 5x Pull ups 5 pull ups on the minute every minute for 10 minutes. Choose the hardest scaling for you. Banded, Strict, Weighted, Kipping / butterfly * Note your scaling for future retests *

C) Workout : Tuesday 07-10-14 30-20-10 : Box Jumps ( 24 / 20 ) Push Press ( 50 / 30)

D) Finisher : 1000m Row 1000m Row for time.

FRI WOD 3/10/2014

A)
15 Mins, Work up to A Heavy Ground To Overhead Movement of Your Choice.

B)
"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups

THURS WOD 2/10/2014

A)
Push Press 3,2,2,1,1,1,1

B)
Run 400Mtrs
50 Box Jumps 24"18"
20 toes To Bar
Run 400 Mtrs
30 Box Jumps 24"18"
15 Toes To Bar
Run 400Mtrs
20 Box Jumps 24"18"
10 Toes To Bar