WED WOD 16/11/2011

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

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

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

SAT CLOSED 12/11/2011

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

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

"DT"
5 Rnds For Time

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

WED WOD 9/11/2011

"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

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


Rest then 3 Rounds

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

"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

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

SAT WOD 5/11/2011

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




Dave showing his Ninja face.

FRI WOD 4/11/2011

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

THURS WOD 3/11/2011

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

WED WOD 2/11/2011

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