27/12/2012

A)
15 Minutes
Clean+Front Squats+Split Jerk (1+1+1)

B)
Teams of 2 or 3, 1 person working at a time. Swap people when ever you want to. Once you have completed both start with Elisabeth again. All team members must run the 400mtrs together in Helen

20 Min AMRAP

"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dip

"Helen
3 Rnds
run 400mtrs
21 KBS 24kg(16kg)
12 Pullups

MON WOD 17/2/2014

A)
12 Mins to reach a Heavy, Hang Clean & Split Jerk (3+1)

B)
"Helen"
3 RFT
Run 400 Mtrs
21 KBS
12 Pullups

TUES WOD 26/7/2011

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


Compare your last time 8/3/2011


This Saturday the box will be closed due to the BAYSIDE CHALLANGE . There will be A WOD you can do from home if you wish, or come down and support your Athletes from Coolum.

SAT WOD

Helen

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 rounds for time

SAT WOD 9/2/2013

A)
Split Jerk 2,2,2,1,1,1,1

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

SAT WOD 26/11/2011

"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"

MON WOD 9/12/2013

Christmas BBQ, This coming Saturday we will be having our Christmas BBQ at Stumers Creek 12:30 onwards. Just go right to the end car park. We will be on the Grass in the park. Bring something to put on the BBQ Salad Drinks etc. Its a great place to have a swim have something to eat and just hang out.  

A)
Back Squats 5,3,2,2,1,1,1,1

B)
"Helen"
3 RFT
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups

FRI WOD 10/6/2011

"Fat Helen"

5 Rnds For Time
Run 400 Mtrs
21 KBS 24kg(16kg)
12 Pull ups

TUES WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

MON WOD 7/7/2014

A)
 "Helen"
3 Rounds For Time
Run 400 Mtrs
21  Kettle Bell Swings 24kg(16kg)
12  Pullups

B)
Class time remaining, Work up to a heavy 5 RM Back Squat 

Warm up
2 Mins Single Unders
Then 2 rounds
9 Hang Squat Snatch
9 WallBall
9 Ring Dips
Sampson Stretch 30 Sec each leg
Then 50 Double Unders(or attempts)


Helen
3 Rounds For Time Of
Run 400mtr
21 KBS 24kg 16kg
12 Pullups

WED WOD 20/9/2011

10 Mins To Find
1Rm Snatch
Beginners Power Snatch
Advance Full Squat Snatch



Snatching "Helen"
3 Rounds For Time
Run 400mtrs
21 Power Snatches 30kg(20kg)
12 Pullups

FRI WOD

"Helen"

Three rounds for time:
Run 400 meters
24kg(16kg) Kettlebell X 21 swings
12 Pull-ups

WED WOD 19/2/2014

Todays WOD 

"Fat Helen"
5 Rounds For Time
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups

TUES WOD 8/3/2011

Warm Up Drills
3 Mins D/U
9 Fundamentals 7 of each(PVC)

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

Skills:
Muscle Ups
HSPU

MON WOD

Helen

3 rounds for time

400 meter run
21 KBS 24kg(16kg)
12 Pull-ups

TUES WOD 3/9/2013

A)
15 Mins To Find a Heavy
Push Press+ Push Jerk + Split Jerk

B)
"Helen"
3 Rnds For Time
Run 400Mtrs
21 KBS
12 Pullups