SAT WOD

"Randy"

75 pound Power snatch, 75 reps for time.

FRI WOD

Four rounds, each for time of:
800 meter run

THURS WOD

Shoulder Press 5-5-5-5-5 reps

WED WOD

Thruster 3,3,3

Then 3 Rounds for time of
10 Thrusters 60kg(40kg)
10 Burpees

Happy Birthday Michael

TUES WOD

For Time :
21 Deadlift 70kg(60kg)
18 KBS 32kg(24kg)
15 Hang Power Clean 70kg(60kg)
12 Push Jerk 70kg(60kg)
9 KBS 32kg(24kg)
6 Thrusters 70kg(60kg)
3 KBS 32kg(24kg)

MON WOD

Happy Birthday KYM (its today)also Happy Birthday Jackie for yesterday

Todays workout is "NUTTS"

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:
10 Handstand push-ups
112kg(80kg) Deadlift, 15 reps
25 Box jumps, 30(24) inch box
50 Pull-ups
100 Wallball shots, 10kg(6kg)
200 Double-unders
Run 400 meters with a 20kg(10kg) plate

SUN REST

CrossFit Coolum will be introducing new odd impliment Lifting into our program!. Here is Rob testing the new equipment, the "Bradass Gimlee". Shall we get more of these in what do you guys think?. Post your comments

SAT WOD

Complete as many rounds as possible in 20:00 of

3 x Muscle-ups
12 x Air Squats
21 x Double-unders

FRI WOD

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

THURS WOD

3 Rounds for time of
7 x Deadlift (70%1RM)
21 x Box Jumps (24/20'')
400m Run

WED WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

MONTHLY PB BOARD

Just a reminder about the "Personal best board" don,t forget to write them up. It will inspire others and give you a sense of satisfaction. Congrats to Sue Flynn 23 consecutive pullups well done Sue.

TUES WOD

Back Squat 5-5-5-5-5 reps

MON WOD

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups