WED WOD

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

TUES WOD

Max reps in 1 minute, Rest 1 minute. Repeat for a total of 10 cycles.


60kg Power cleans, 3 reps
6 Push-ups
9 Squats



Post total reps completed 10 cycles.

MON WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
40kg 30kg pound Thruster, 21 reps
800 meter run
40kg 30kg pound Thruster, 21 reps
400 meter run
50 Pull-ups

SUN REST DAY

SAT WOD

Three rounds of:


Wall-ball, 10kg ball, 10 ft target

SDHP, 75 pounds

Box Jump, 20" box

Push-press, 75 pounds

Run 20m




In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

FRI WOD

Front Squat 3,3,3,3,3

THURS WOD

5 Rounds For time of

9 DL 100kg 80 kg
9 Ring Dip
9 Burpee
Run 200

WED WOD

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

TUES WOD

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

MON WOD

Four rounds for time of:
30 mtr Walking lunge, 15 kg 10kg
24 inch Box Jump, 30 reps
15kg weighted pull-ups, 20 reps

SUN REST DAY

SAT WOD

CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

FRI WOD

Fight Gone Bad
Saturday 26 Sunshine Coast CrossFit . We already have a few going down to Caloundra Post your name to comments if your interested ? should be a great morning , All proceeds go to a worthy cause . FGB4 is a event held each year to help raise money and awareness for prostate cancer. For the last 3 years CrossFit has run the FBG event, down below you will find how the FBG is getting bigger and better year after year.

2006 324 Crossfitters 1852 Donors $117,311 USD
2007 891 Crossfitters 4200 Donors $283,701 USD
2008 2426 Crossfitters 10,000 Donors $627,000 USD


This year CrossFit Sunshine Coast will be hold this great event. If you would like to participate or sponsor the event you can do so by putting your name down in the comments. Details of the event are as follows.



FIGHT GONE BAD 4

WHERE: 10B SYDAL ST CALOUNDRA (THE SHED)

WHEN: SATURDAY 26th SEPTEMBER 2008

TIME: 8am-10am

THURS WOD

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

WED WOD

Strict Press 1,1,1,1,1,1,1