Crossfit Sunshine Coast » WOD http://crossfitsunshinecoast.com.au CrossFit is the principal strength and conditioning program. Our program delivers a fitness that is, by design, broad, general, and inclusive. Mon, 06 Feb 2012 10:40:07 +0000 en hourly 1 http://wordpress.org/?v=3.1 WOD Tuesday 7/2/12 http://crossfitsunshinecoast.com.au/wod-tuesday-7212/ http://crossfitsunshinecoast.com.au/wod-tuesday-7212/#comments Mon, 06 Feb 2012 10:36:46 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4034 Press
3-3-3-3-3

3 set of Max HSPU

]]> http://crossfitsunshinecoast.com.au/wod-tuesday-7212/feed/ 1 WOD Monday 6/2/12 http://crossfitsunshinecoast.com.au/wod-monday-6212/ http://crossfitsunshinecoast.com.au/wod-monday-6212/#comments Sun, 05 Feb 2012 10:14:45 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4029 “Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk

]]> http://crossfitsunshinecoast.com.au/wod-monday-6212/feed/ 8 2012 Crossfit Games http://crossfitsunshinecoast.com.au/2012-crossfit-games/ http://crossfitsunshinecoast.com.au/2012-crossfit-games/#comments Sun, 05 Feb 2012 05:39:49 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4026 If you are interested in competing in the Open Competition for the CrossFit Games, please visit games.crossfit.com and register ASAP. Remember to select “CrossFit Sunshine Coast” as your affiliate and “CrossFit Sunshine Coast” as your team. The more athletes who register and compete the better our chance to qualify a team through to Regionals so register today!

]]> http://crossfitsunshinecoast.com.au/2012-crossfit-games/feed/ 4 WOD Fri 3/2/12 http://crossfitsunshinecoast.com.au/wod-fri-3212/ http://crossfitsunshinecoast.com.au/wod-fri-3212/#comments Thu, 02 Feb 2012 10:05:10 +0000 Lori http://crossfitsunshinecoast.com.au/?p=4005 Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
55/40kg Overhead squat, 30 reps
10 Muscle-ups

Post rounds (reps) to comments.

 

]]> http://crossfitsunshinecoast.com.au/wod-fri-3212/feed/ 11 WOD Thurs 2/2/12 http://crossfitsunshinecoast.com.au/wod-thurs-2212/ http://crossfitsunshinecoast.com.au/wod-thurs-2212/#comments Wed, 01 Feb 2012 09:39:44 +0000 Lori http://crossfitsunshinecoast.com.au/?p=4006 As many rounds in 20 minutes of-

200m run

20 box jumps 24″/20″

10 pushpress  50/35

 

post number of rounds to comments

]]> http://crossfitsunshinecoast.com.au/wod-thurs-2212/feed/ 8 WOD Wed 1/2/12 http://crossfitsunshinecoast.com.au/wod-wed-1212/ http://crossfitsunshinecoast.com.au/wod-wed-1212/#comments Tue, 31 Jan 2012 10:08:09 +0000 Lori http://crossfitsunshinecoast.com.au/?p=3985

3 rounds for time

50 Double unders

25 Wall Ball “2-fer-1s”, 10kg(6kg)

 

]]> http://crossfitsunshinecoast.com.au/wod-wed-1212/feed/ 17 WOD Tuesday 31/1/12 http://crossfitsunshinecoast.com.au/wod-tuesday-31112/ http://crossfitsunshinecoast.com.au/wod-tuesday-31112/#comments Mon, 30 Jan 2012 10:34:55 +0000 Lee http://crossfitsunshinecoast.com.au/?p=3976 Clean & Jerk
1-1-1-1-1-1-1

]]> http://crossfitsunshinecoast.com.au/wod-tuesday-31112/feed/ 20 WOD Monday 30/1/12 http://crossfitsunshinecoast.com.au/wod-monday-30112/ http://crossfitsunshinecoast.com.au/wod-monday-30112/#comments Sun, 29 Jan 2012 10:03:42 +0000 Lee http://crossfitsunshinecoast.com.au/?p=3972 Front Squats
5-5-5-5-5

Then

10 min AMRAP
Max K2E
Max HSPU

(Max effort is over once you pause or rest in the movement)

]]> http://crossfitsunshinecoast.com.au/wod-monday-30112/feed/ 9 WOD Saturday 28/1/12 http://crossfitsunshinecoast.com.au/wod-saturday-28112/ http://crossfitsunshinecoast.com.au/wod-saturday-28112/#comments Sat, 28 Jan 2012 00:21:15 +0000 Lee http://crossfitsunshinecoast.com.au/?p=3963 100 Double Unders
20 Burpees on to Plate
30 DB Push Press 20/15 kg
20 Toes 2 Bar
40m OH Walking Lunge 20/15 kg
20m Run

]]> http://crossfitsunshinecoast.com.au/wod-saturday-28112/feed/ 0 WOD Friday 27/1/12 http://crossfitsunshinecoast.com.au/wod-friday-27112/ http://crossfitsunshinecoast.com.au/wod-friday-27112/#comments Thu, 26 Jan 2012 10:10:08 +0000 Lee http://crossfitsunshinecoast.com.au/?p=3949 Push Press
3-3-3-3

then
100 KB Swings 24/16 for time

Everytime you stop 5 Strict Pull ups and then ADD 5 KB Swings to you total

i.e. I do 30 swings, I then do my 5 pull ups. When I restart my swings I will start back at 25 reps.

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