CrossFit Coolum Beach

SUN REST DAY 30/1/2012

2012-01-29T09:23:00.002+10:00

SAT WOD 28/1/2012

2012-01-27T19:29:00.004+10:00

OHS 5,5,5
Use 4 Warmup sets to a heavy 5
First set use the bar.

12 Min AMRAP
Starting with 100 Double Unders
Then
3 SDLHP 42.5kg(30kg)
3 Pushups
add 3 reps of eah per round go as far as you can in the 12 Minutes the double unders do not count as reps for your score. Scale the double unders if necessary

The OLY Class is on @ 8:30am

FRI WOD 27/1/2012

2012-01-26T13:34:00.003+10:00

Deadlift 3x5

15 Mins Working on the Following
HSPU/Parallettes
Muscle Ups/ Chest to Bar Pullups

THURS WOD 26/12/2011

2012-01-25T20:51:00.003+10:00

CLASSES 9AM Only TODAY

HAPPY AUSTRALIA DAY !

Partner WOD, 3 Athletes

10 Rounds Each For Time
1 Power Clean 3 Front Squats 80kg(60kg)
6 Burpees
Run the Car park x1

1 Athlete working at a time until each athlete has completed 10 Rounds,

WED WOD 24/1/2012

2012-01-24T19:14:00.004+10:00

Press 3x5

Rest then 15 Min AMRAP
5 Push Jerks
10 Toes To Bar
Run 200 Mtrs/30 Double Unders depending on Rain.

TUES WOD 24/1/2012

2012-01-23T14:02:00.003+10:00

Weighted Pullup 3,3,3

7 Rounds For Time
21 Squats
9 Power Snatches 42.5(30kg)

MON WOD 23/1/2012

2012-01-22T20:43:00.002+10:00

Back Squat 3x5

Rest Then
12 Min AMRAP
15 KBS 32kg(24kg)
10 C2B Pullups
20 Double Unders

SUN REST DAY 23/1/2012

2012-01-22T07:01:00.002+10:00

SAT WOD 22/1/2012

2012-01-21T06:38:00.003+10:00

For Time
10 Hang Cleans 50kg(35kg)
20 Double Unders
8 Hang Cleans
30 Double Unders
6 Hang Cleans
40 Double Unders
4 Hang Cleans
50 Double Under
2 Hang Cleans
60 Double Unders

Oly Class is on 8.30am

FRI WOD 20/1/2012

2012-01-19T14:34:00.002+10:00

"Tabata This"

Pullups
Rest 1 Minute
Push ups
Rest 1 Minute
Situps
Rest 1 Minute
Box Jumps
Rest 1 Minute
Shuttle Run 20 Mtrs

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

THURS WOD 19/1/2012

2012-01-18T13:10:00.004+10:00

DeadLift 3,3,3,3,3

7 Min AMRAP
9 DL 65kg(45kg)
6 HPC 65kg(45kg)
3 Push Jerks 65kg(45kg)
30 Double Unders

Tough Mudder Sydney, Sat 22 & 23 Sept.

If you pay by the 31st of Jan you get the early bird discount. If you want in put your NAME and EMAIL on the notice board at the Box. Once you have done this you should soon get an email as I add you to the team. You can still register after this date but it will just cost more.

WED WOD 18/1/2012

2012-01-17T19:45:00.002+10:00

Weighted Pullups 2,2,2,2,2,2

Reps For Time
21,18,15,12,9,6,3
Wall Ball 10kg(6kg)
KBS 24kg(16kg)

Run once around the car park to start and at the end of each set.

TUES WOD 17/1/2012

2012-01-16T11:37:00.003+10:00

For Time
21,15,9 Reps
SDLHP 42.5kg(30kg)
OHS

Rest then
30 Muscle Ups

or Muscle up Progressions

MON WOD 16/1/2012

2012-01-15T14:32:00.002+10:00

Front Squat 3,3,3,3,3

21,15,9
Burpees
Pullups

SUN REST DAY 15/1/2012

2012-01-13T12:13:00.006+10:00

SAT WOD 14/1/2012

2012-01-13T11:38:00.004+10:00

20 Min AMRAP
5 Push Press 50kg(30kg)
10 KBS 24kg(16kg)
15 Box Jumps 24Inch (18Inch)

FRI WOD 13/1/2012

2012-01-12T20:11:00.004+10:00

10 Min AMRAP
3,6,9,12,15........etc
work as far as possible through the rep scheme
Hang Squat Snatch 35kg(25kg)
Wall Ball 10kg(6kg)

Rest then
Tabata Pushups
Tabata Situps

THURS WOD 12/1/2012

2012-01-11T14:04:00.003+10:00

OHS 5x5

Press 3,3,3,3,3

WED WOD 11/1/2012

2012-01-08T17:18:00.003+10:00

15,12,9
Clean & Jerk 60kg(40kg)
HSPU

TUES WOD 10/1/2012

2012-01-08T16:52:00.004+10:00

5 Rounds For Time
50 Double Unders
10 Burpees
10 Ring Dips

MON 9/1/2012

2012-01-08T15:45:00.003+10:00

Hang Power Clean 3,3,3,3,3

Finisher

Death By Thruster 60kg(40kg)

Thruster, on the minute every minute for as long as you are able add 1 rep each minute.

SUN REST DAY 8/1/2012

2012-01-07T20:04:00.001+10:00

SAT WOD 7/1/2012

2012-01-06T19:32:00.002+10:00

For Time
100 KBS 24kg(16kg)
50 Pullups
50 Burpees

Oly Class 8:30am "Snatch Balance & Snatch "

FRI WOD 6/1/2012

2012-01-05T14:08:00.006+10:00

a)
5 Rope Climbs, 7Mtrs
Hands only if you can.
Rest as needed between efforts

b)
21,15,9 Reps for time

Deadlift 125kg(90kg)
Box Jump 32inch 24inch

Reminder (No 5:30 Class tonight, start of the Challenge, Nutrition, Photos, Measurements )

Oly Class will be on again 8.30am Sat! it was well attended last year hope this year is the same.

WED WOD 5/1/2012

2012-01-04T18:58:00.002+10:00

5 Rounds For Time
15 SDLHP 35kg(25kg)
15 Thrusters

Michelle Kinney - Workout #8 from Again Faster on Vimeo.

WED WOD 4/1/2012

2012-01-03T19:56:00.002+10:00

Weighted Pullup 3,3,3,3,3

Back Squat 3x5

"LOOK BETTER IN THE NUDE CHALLANGE"

2012-01-03T10:23:00.006+10:00

&amp;amp;amp;amp;lt;/ifram&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt;What is it ?&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt; This is not a weight loss challenge, its about eating better, staying active , and body composition change. This may mean you need to put some weight on. This also levels the playing field out, usually in a comp like this it would be the person who loses the most weight. This is not always the best option as we have had clients who have done extremely well losing alot of weight then freaking out as this stopped and they put weight on. The person had leaned out and started to put on muscle. I am not interested in having people starve themselves to win.&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt;How does it work?&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt; The challenge will be 8 weeks long starting on 9/1/2012. $30 to enter. Friday night we will have a nutrition seminar 5.30pm for an hour so no 5.30pm class. You need to have your photo taken full body frontal, back and profile shot. We will also be taking body measurements at the beginning half way mark and at the end . This is to be done after the nutrition seminar or at a time arranged to suit. Men will be photographed in shorts women shorts and a sports bra.&amp;amp;amp;lt;br&amp;amp;amp;gt; At the end of the 8 weeks the photos will be taken again. All the participants will view the photos and measurements.Then a secret vote will take place. Best male and female will split the prize money, this is dependent on how many people enter. You may enter and not have you photo taken ( you just cannot win the money). You must also train 4 times per week minimum to be in the running.&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt;NONE OF THE PHOTOS WILL BE DISPLAYED AT THE GYM, OR END UP ON THE WEBSITE WITHOUT YOUR PERMISSION&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt;&amp;amp;amp;lt;br&amp;amp;amp;gt;

What is it ?

This is not a weight loss challenge, its about eating better, staying active , and body composition change. This may mean you need to put some weight on. This also levels the playing field out, usually in a comp like this it would be the person who loses the most weight. This is not always the best option as we have had clients who have done extremely well losing alot of weight then freaking out as this stopped and they put weight on. The person had leaned out and started to put on muscle. I am not interested in having people starve themselves to win.

How does it work?

The challenge will be 8 weeks long starting on 9/1/2012. $30 to enter. Friday night we will have a nutrition seminar 5.30pm for an hour so no 5.30pm class. You need to have your photo taken full body frontal, back and profile shot. We will also be taking body measurements at the beginning half way mark and at the end . This is to be done after the nutrition seminar or at a time arranged to suit. Men will be photographed in shorts women shorts and a sports bra.
At the end of the 8 weeks the photos will be taken again. All the participants will view the photos and measurements.Then a secret vote will take place. Best male and female will split the prize money, this is dependent on how many people enter. You may enter and not have you photo taken ( you just cannot win the money). You must also train 4 times per week minimum to be in the running.

NONE OF THE PHOTOS WILL BE DISPLAYED AT THE GYM, OR END UP ON THE WEBSITE WITHOUT YOUR PERMISSION

TUES WOD 3/1/2012

2012-01-02T18:26:00.003+10:00

4 Rounds For Time
Run 400 Mtrs
10 Power Cleans 60kg(40kg)
15 KTE

MON 2/1/2012

2012-01-02T09:34:00.004+10:00

Gym Open Tomorrow morning 3/1/2012 Due to lack of attendance of the 6am class before Xmas you need to let me know if you intend on coming. I think most of the people who where using the 6am class are still away for a while or have changed to the arvo classes. So until the 6am class is regularly attended you will need to let me know by 8pm the night before at the latest that you are coming.

The "Look better in the Nude Challenge" will start next Monday 9/1/2012. I will be posting the rules etc on the blog in the next few days....(Dave you have to leave your undies on for the photo) This will be a bit extra to help you work off the Xmas/ New year cheer.

For those of you that are competitive the the first workout for the open is February 22. There will be extra on the whiteboard for you to sink your teeth into in the weeks coming up to the events.

I also suggest if you are serious about your training you by a note book of some description. In this you can keep a record of the major lifts and benchmark workouts. You can leave them at the gym, this will be an easy to get to record of where your at.

Looking forward to another year of improvements. See you at the box!

CLOSED/ RE OPEN 3/1/2012

2011-12-24T09:26:00.004+10:00

CrossFit Coolum is now closed, we will be open as per usual on the 3rd of January. Merry Christmas and Happy New Year to everyone.
Looking forward to 2012 which will start with the "LOOK GOOD IN THEW NUDE" Challenge leading into the online qualifiers for the 2012 Games.

Have a happy and safe holiday.See you next year.

SAT WOD 24/12/2011

2011-12-23T20:37:00.002+10:00

For Time
70 Double Unders
60 Burpees
50 Box Jumps
40 Ring Pushups
30 Pullups
20 Toes To Bar
10 HSPU

FRI WOD 23/12/2011

2011-12-22T19:15:00.002+10:00

"Karen"
For Time
150 Wall Ball 10kg(6kg) ,10 Foot Target

THURS WOD 15/12/2011

2011-12-21T15:18:00.002+10:00

Pressing Lynne
5 Rounds For Max Reps

3/4 Body Weight Press
Max Reps Pull ups

WED WOD 21/12/2011

2011-12-20T19:34:00.004+10:00

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

TUES WOD 20/12/2011

2011-12-19T20:44:00.002+10:00

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

MON WOD 19/12/2011

2011-12-18T20:30:00.002+10:00

3 Rounds For Time
Run 800mtrs
20 Toes To Bar
21 Deadlifts BW

SUN REST DAY 19/12/2011

2011-12-18T07:43:00.002+10:00

SAT WOD 17/12/2011

2011-12-17T10:54:00.002+10:00

FRI WOD 16/12/2011

2011-12-15T19:46:00.004+10:00

21,18,15,12,9,6,3 Reps For Time
SDLHP 35kg(25kg)
Push Jerk

Push Press is not allowed must be full push jerk movement!

THURS WOD 15/12/2011

2011-12-14T19:13:00.002+10:00

15,12,9 Reps For Time
Deadlift
HSPU
L-Pullup

Post Deadlift Weight and time to comments

WED WOD 14/12/2011

2011-12-13T19:05:00.003+10:00

"NANCY"
5 Rnds For Time
Run 400 Mtrs
15 OHS 42.5kg(30kg)

TUES WOD13/12/2011

2011-12-12T19:26:00.003+10:00

Congratulations, Tara and Sine First and second place! "Clash on the Coast"

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerks 5,5,5,5,5

Finisher
3 Rnds
21 KBS 24kg(16kg)
50 Double Unders

MON WOD 12/12/2011

2011-12-11T17:07:00.003+10:00

Elizabeth

21,15,9 Reps For Time Of
Squat Clean 60kg(40kg)
Ring Dip

SUNDAY REST DAY 11/12/2011

2011-12-10T12:15:00.002+10:00

SAT WOD 10/12/2011

2011-12-09T19:30:00.002+10:00

FRONT SQUAT 3,3,3,3,3

Finisher AMRAP 10 Mins
10 Ring Dips
10 KTE
30 Double Unders

FRI WOD 9/12/2011

2011-12-07T19:10:00.004+10:00

10,9,8,7,6,5,4,3,2,1 Reps for time
Power Clean 70kg(50kg)
KBS 24kg(16kg)
Chest to Bar Pullup

THURS WOD 1/12/2011

2011-12-05T14:21:00.002+10:00

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box 18" box
42.5kg(30kg) Sumo-deadlift high-pull, 10 reps
42.5kg(30kg) Thruster, 10 reps
Rest 1 minute

Sergeant Wood was awarded the Medal for Gallantry for bravery in action in Afghanistan’s Chora Valley in 2006, when he fought while wounded to help American troops during a ferocious battle.Then a corporal, Wood was among Australian commandos fighting alongside American troops who became pinned down by insurgents, the Australian Defence Force said.Despite being wounded in the foot by shrapnel, Corporal Wood helped fight off the insurgents and then led a team of snipers to kill seven enemy fighters.Only after the fighting was over did Corporal Wood tell his commander he was wounded, and he was evacuated for treatment.

SGT Wood’s life tragically drew to a close in Afghanistan on 23 May 2011. He was a part of Charlie Commando Company Group which was conducting an operation in Kashmesh Khan, Kajaki, Helmand Province. The purpose of their mission was to disrupt the insurgents ability to finance, equip and support operations and reduce their influence over the population. They had been in contact with the enemy for over 48 hrs and during this period, Sergeant Brett Wood was personally involved in three incidents. In the final instance, Sergeant Brett Wood, seeing the insurgents withdrawing, gathered a team and led them to a compound seeking to isolate it. On moving to the right side of the compound, he stepped on a hidden pressure plate improvised explosive device and triggered it.

This marks the first official Australian hero WOD and will raise money for the Commando Welfare Trust. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

WED WOD 7/12/2011

2011-12-05T14:08:00.007+10:00

Bring your long socks today if you are a bleeder and or a burner on the rope climb.

DEADLIFT 2,2,2,2,2,2,2

Skills
Rope climbs x5
Pistols x20

TUES WOD 6/12/2011

2011-12-05T14:08:00.005+10:00

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Your score is the lowest rep count for each exercise

MON WOD 5/12/2011

2011-12-04T17:29:00.002+10:00

7 Sets of the sequence for max weight 5 Rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press

SUN REST DAY 4/12/2011

2011-12-04T17:22:00.002+10:00

SAT WOD 3/12/2011

2011-12-02T21:38:00.002+10:00

Back Squat 3,3,3,3,3,3,3

FRI WOD 2/12/2011

2011-12-01T13:45:00.004+10:00

3 Rnds
9 Clean& Jerk 60kg(40kg)
15 KBS 24kg(16kg)
21 Box Jumps

THURS WOD 1/12/2011

2011-11-30T09:05:00.002+10:00

Press 3,3,3,3,3,3,3

Rest then
8 Rounds
Run 100 Mtrs
8 Burpees

WED WOD 30/11/2011

2011-11-29T13:30:00.005+10:00

3 Rnds For Time

Run 200Mtrs
50 Double Unders
25 Thrusters 42.5kg(30kg)

TUES WOD 29/11/2011

2011-11-28T14:26:00.002+10:00

16Min AMRAP
8 Chest to Bar Pullups
8 Pistols (alternating)
8 Deadlifts 85kg(60kg)

Thanks to Again Faster for the WOD

Stacey Kroon - Workout #6 from Again Faster on Vimeo.

MON WOD 28/11/2011

2011-11-27T15:42:00.006+10:00

OHS 2,2,2,2,2,2,2

Finisher

3 Rnds For Time
30 Double Unders
7 OHS 60kg(40kg) Bar must be snatched from floor no racks

SUNDAY REST DAY 27/11/2011

2011-11-27T15:22:00.004+10:00

Coconut and Blueberry cake
4 Eggs
400Mls Coconut Cream
200 grms Almond Meal
4 Tbs Arrowroot
1/4 Cup Honey
Sprinkle with Blueberry's if you like them.

Beat eggs and coconut cream first then mix in the rest

1 Hour or so 170 degrees

Tastes great if you have already knocked the sugar from your diet, and there is a truck load of fat in there for the power athlete. I thought it was better cold the day after baking, and mine was a bit mushy in the middle when I pulled it out of the oven. But I was hungry and couldn't wait any longer and it set when it cooled.

SAT WOD 26/11/2011

2011-11-25T19:58:00.003+10:00

"Helen"
3 Rnds For Time
Run 400mtrs
21 KBS 24kg(16kg)
12 Pullups

Compare your last time

Rest Then

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Compare your last time

Olympic Lifting class 8.30am "Snatch Balance" & "Snatch"

FRI WOD 25/11/2011

2011-11-24T19:26:00.002+10:00

20 Min AMRAP
40kg(30kg)
5 Thruster
10 Hang Power Clean
15 SDLHP

THURS WOD 24/11/2011

2011-11-23T19:20:00.006+10:00

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch 18 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32kg(24kg)
30 Sit-ups
20 Hang squat cleans, 16kg KB (12kg KB)
30 Wall ball shots, 10kg(6kg) ball
3 Rope climb ascents

WED WOD 23/11/2011

2011-11-22T12:29:00.003+10:00

PLEASE DONT PARKING IN THE CAFE CAR PARK IN THE MORNINGS......PARK ON THE STREET.

21,15,9 Reps
Deadlift 100kg(70kg)
Ring Dips

TUES WOD 22/11/2011

2011-11-21T19:38:00.003+10:00

Thruster 3,3,3,3,3,3,3

Finisher
50 Double Unders
30 Thrusters 42.5(30kg)
30 Burpees

MON WOD 21/11/2011

2011-11-20T16:05:00.002+10:00

20 Min AMRAP
5 Power Clean 60kg(40kg
10 Toes To Bar
15 Box Jumps 20Inch(18Inch)

SUNDAY REST DAY 20/11/2011

2011-11-19T23:36:00.001+10:00

SAT WOD 19/11/2011

2011-11-18T19:09:00.003+10:00

For Time
200 Double Unders
100 KBS 24kg(16kg)
100 Push Ups (hand release, body in a plank no sagging)

Mix this one up how ever you like

yes the Lifting class is on again 8.30am

FRI WOD 18/11/2011

2011-11-17T19:15:00.002+10:00

Four rounds for time of:
Run 400 meters
15 Thrusters 42.5kg(30kg)
15 Pull-ups

THURS WOD 17/11/2011

2011-11-16T19:14:00.004+10:00

Rope Climbs 10 Mins

Rest Then
10 Rnds For Time
7 SDLHP 50kg (35kg)
30 Double Unders

WED WOD 16/11/2011

2011-11-15T19:09:00.002+10:00

Push Jerk 3,2,2,1,1,1,1,1

Finisher 5 Min AMRAP

Clean& Jerk 60kg(40kg) or Grace if you can get it done in under 5

TUES WOD 15/11/2011

2011-11-14T20:24:00.005+10:00

For Time

70 Squats
1 Muscle Up
60 Squats
2 Muscle Ups
50 Squats
3 Muscle Ups
30 Squats
4 Muscle Ups
20 Squats
5 Muscle Ups
10 Squats

MON WOD 14/11/2011

2011-11-13T21:47:00.002+10:00

Back Squats 3,3,3,3,3,3,3

Well done Team Coolum, placed second in the intermediate section of the Immortals Challenge. There were over 40 teams so this was a great effort. From Left to right, Sean Kyle Dave Tara Sine and Haley. Good on you guys by competing they helped to raise $10,000 for the Legacy Foundation. Legacy is dedicated to caring for the familys of deceased and incapacitated veterans. This was a great event and I'm sure we will be back next year with more than one team. In the meantime you can spread the word about next year by "Liking" the Immortals Facebook page.

SUNDAY REST DAY 13/11/2011

2011-11-10T19:37:00.005+10:00

SAT CLOSED 12/11/2011

2011-11-10T19:24:00.006+10:00

CLOSED

Have a great weekend good luck if you are at the games. Im sure some of you have seen this clip already, here it is again.

FRI WOD 11/11/2011

2011-11-10T19:08:00.004+10:00

Ring Dip(Max Reps)
5 Attempts no Kipping, If you have a muscle up work on the high rings, muscle up to start.

Then 5 Rnds
30 Double Unders
30 Box Jumps

THURS WOD 10/11/2011

2011-11-09T20:57:00.002+10:00

"DT"
5 Rnds For Time

12 Deadlifts 70kg(50kg)
9 Hang Cleans
6 Push Jerks

WED WOD 9/11/2011

2011-11-08T19:46:00.003+10:00

"Chelsea"
5 Pullups
10 Pushups
15 Squats

On the minute each minute for 30 Minutes

Reminder we are shut on Saturday due to the Immortals Team Challenge on the Gold Coast.
If you are competing on the weekend just do 15minutes of this, now is the time to start backing off. Rest up and be ready

TUES WOD 8/11/2011

2011-11-07T19:39:00.004+10:00

Deadlift 3,3,3,3,3,3,3

Rest then 3 Rounds

10 Deadlifts 100kg(70kg)
10 HSPU
Run 400Mtrs

2011-11-06T15:33:00.004+10:00

"THE AIR FORCE WOD"

"Air Force 1"

For time:
20 Thrusters 40kg(30kg)
20 Sumo deadlift high pulls 40kg(30kg)
20 Push jerks 40kg(30kg)
20 Overhead squats 40kg(30kg)
20 Front squats 40kg(30kg)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

SUNDAY REST DAY 7/11/2011

2011-11-06T15:29:00.003+10:00

Well done girls, great effort yesterday at CrossFit Mooloolaba. And thanks Kozue for the photo.

SAT WOD 5/11/2011

2011-11-04T12:29:00.003+10:00

For Time
30,20,10
SDLHP 40kg(30kg)
Box Jump
Double Unders x2

Dave showing his Ninja face.

FRI WOD 4/11/2011

2011-11-03T19:22:00.004+10:00

Reps For Time
10,9,8,7,6,5,4,3,2,1
Deadlift 100kg(70kg)
Pullup

THURS WOD 3/11/2011

2011-11-02T09:31:00.008+10:00

For Time
4 Rnds
Run 400 Mtrs
21 Power Snatch 40kg(30kg)

WED WOD 2/11/2011

2011-11-01T19:43:00.004+10:00

Front Squat 3,3,3,3,3,3,3

TUES WOD 1/1/2011

2011-10-28T13:15:00.004+10:00

20Min AMRAP
5 Push Press 50kg (35kg)
10 KBS 24kg(16kg)
15 Box Jumps 24Inch(18Inch)

MON WOD 31/10/2011

2011-10-28T12:48:00.004+10:00

100 Double Unders
10,9,8,7,6,5,4,3,2,1
Pullups,Chest to Bar
HSPU
100 Double Unders

SUNDAY REST DAY 30/10/2011

2011-10-28T12:32:00.004+10:00

SAT WOD 29/10/2011

2011-10-28T12:31:00.002+10:00

3 Rnds For Time

Run 200 Mtrs
50 Double Unders
25 Thrusters 42.5kg(30kg)

Lifting Class

Clean and Jerk, 1 RM. Find a new pb. Newbies focus on technique light loads.

FRI WOD 28/10/2011

2011-10-27T19:25:00.002+10:00

10 Rounds For Time
10 Deadlifts 60kg(40kg)
15 Pushups

Thurs WOD 27/10/2011

2011-10-23T09:54:00.002+10:00

OHS 2,2,2,2,2,2,2

21,15,9
Overhead Squat 42.5kg(30kg)
Toes Through Rings

WED WOD 26/10/2011

2011-10-23T09:49:00.004+10:00

Hang Clean 3,3,3,3,3,3,3

Finisher
3rnds
10 Hang Cleans 60kg(40kg)
Sprint Once around Car park

TUES WOD 25/10/2011

2011-10-23T08:38:00.007+10:00

For Reps
2 Rounds
90 Seconds Rope Climb
30 Rest
90 Seconds KBS 32kg(24kg)
30 Rest
90 Seconds Pullups
30 Rest
90 Seconds Double Unders
30 Rest
90 Seconds Burpees

MON WOD 24/10/2011

2011-10-23T08:25:00.002+10:00

Squat 5x3

Rest then
3 Rnds for time
15 Front Squats 42.5kg(30kg)
30 Double Unders
9 Push Press

SUNDAY REST DAY 23/10/2011

2011-10-22T17:04:00.001+10:00

Thank you very much to everyone who put in for the coffee machine its an awesome addition to the box, and the cash you guys gave me will definitely be going on a wall timer. I was quite shocked as it s not even my birthday, I feel realy lucky to be training such a great bunch of people.

Also thanks to CrossFit Sunshine coast who brought a crew of people up on Saturday for a couple of friendly WOD's heaps of fun. It was great to have you guys up. Looking forward to doing it again.

SAT WOD 22/10/2011

2011-10-21T19:14:00.002+10:00

Workout 1

7 Min AMRAP
30 Double unders
10 Burpees

Workout 2

5 Min AMRAP
After Completing 21 Ring Dips
Ground to overhead you chose the Weight
Score total Weight Lifted

Then off to Freddys for some post workout nutrition (old Freddys that is)

FRI WOD 21/10/2011

2011-10-20T14:34:00.002+10:00

Squat 5x3

Split Jerk 1,1,1,1,1,1,1

THURS WOD 20/10/2011

2011-10-19T19:30:00.003+10:00

Skills; Rope Climb

WOD

15 Min AMRAP
Run Once around the Complex
10 Ring Dips
30 Double Unders
15 Pullups

TOUGH MUDDER..........WHO WANTS IN THIS MARCH 2012 (MELBOURNE)

2011-10-18T19:33:00.001+10:00

THURS WOD 19/10/2011

2011-10-18T19:16:00.004+10:00

5 Rnds For Time

7 Squat Cleans 70kg(50kg)
14 KBS 24kg(16kg)

Scale as needed

Crossfit Teams Immortal Challenge

2011-10-18T08:37:00.003+10:00

Just reminder about the Immortals, I have your names up on the whiteboard at the end of the gym. I need to know by tonight if anyone else is interested. That way if we need to find some ring-ins from another affiliate to make a team it gives us time to do so and we can get the teams finalized. Sorry about the rush but as you guys know I have been flat out moving the box.

Also this Saturday there will be no 8.30am Oly class, a crew from Sunshinecoast CrossFit are heading up. There will be a team WOD going down. We will be mixing Athletes of SCF and CFCB onto teams, great practice for the Immortals Challenge. It should be a fun morning with maybe a barbie to finish off. It will be a great way to celebrate moving to the new box. Make sure you come and give your support

TUES WOD 18/10/2011

2011-10-17T19:59:00.003+10:00

5 Rounds For Time

10 Wall Climbs
10 Toes To Bar
20 Box Jumps