SAT WOD

No workout today as the Clash on the Coast is on
13, 7-9 Premier Circuit,
Warana QLD 4575 .
1st heat commences at 9am Finals just after 3pm should be a great day .Come and see what its all about .

FRI WOD

Three Rounds For Time of
Run 800m
70k 50k Power cleans, 21 reps

10,9,8,7,6,5,4,3,2,1 reps for time of ;

Burpee
Pullup
WallBall 10k 6k
SDLHP 50k 35k

WED WOD

Front squat 3-3-3-3-3 reps

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TUES WOD

“Danny”
Complete as many rounds as possible in 20 minutes of:-
box jump, 30 reps

50kg (35kg) Push Press, 20 reps
Pullups, 30 reps

Workout thanks to CrossFit Brisbane

MON WOD

RING LINDA :aka 3 Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift 1 1/2 x BW
Ring Push-ups
Clean 3/4 BW

SAT WOD

Happy Birthday Haley !



Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 KTE
15KBS 24kg 16kg

FRI WOD

400 meter Walking lunge

Post time and number of steps to comments.

THURS WOD

Just a Quick reminder all you guys and girls who are competing next Saturday , CLASH ON THE COAST payment is Due buy tomorrow.Payment can be made in person at Coastal CrossFit or by electronic Funds Transfer . See Coastal CrossFits Site , Left hand side under Navigation ( Clash on the Coast ) for details .

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare Cick on link Below http://crossfitcoolumbeach.blogspot.com/2009/11/thurs-wod_25.html#comments

WED WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Front squat, 15 reps 60 kg 40kg
Weight Must be Cleaned From Floor .

TUES WOD

For time:

21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run15
Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

MON WOD

Deadlift 1-1-1-1-1-1-1 reps

SAT WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

CrossFit Coolum Beach Xmas Barbie ! 5.30 pm

FRI WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
40kg 30kg Thruster
Pull-ups

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats