Crossfit Sunshine Coast 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. Wed, 16 May 2012 11:20:13 +0000 en hourly 1 http://wordpress.org/?v=3.1 Thurs/Fri/Sat session http://crossfitsunshinecoast.com.au/thursfrisat-session/ http://crossfitsunshinecoast.com.au/thursfrisat-session/#comments Wed, 16 May 2012 11:20:13 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4333 Thursday
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Friday
150 Burpees for time

Saturday
5 Rds for time
400m Run
50 Squats

]]> http://crossfitsunshinecoast.com.au/thursfrisat-session/feed/ 6 WOD Wednesday 16/5/12 http://crossfitsunshinecoast.com.au/wod-wednesday-16512/ http://crossfitsunshinecoast.com.au/wod-wednesday-16512/#comments Tue, 15 May 2012 11:18:15 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4330 Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

We have 20 people of the Blue Army heading down to The Gong to cheer our team on at the regional’s this weekend. If you can’t get down and would like to wish them luck this is your chance. CrossFit SC in da house

]]> http://crossfitsunshinecoast.com.au/wod-wednesday-16512/feed/ 16 WOD Tuesday 15/5/12 http://crossfitsunshinecoast.com.au/wod-tuesday-15512/ http://crossfitsunshinecoast.com.au/wod-tuesday-15512/#comments Mon, 14 May 2012 11:07:31 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4328 7 min AMRAP
7 HSPU
7 T2B
7 KB Swings 32/24

then rest 5 mins

7 Min AMRAP
10 Wall Ball
10 Box Jumps 30/24
10 DB Cleans 20/15

]]> http://crossfitsunshinecoast.com.au/wod-tuesday-15512/feed/ 9 WOD Monday http://crossfitsunshinecoast.com.au/wod-monday/ http://crossfitsunshinecoast.com.au/wod-monday/#comments Sun, 13 May 2012 09:39:34 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4324 10 mins to find best 3rm Front Squat

On the in for 10 min perform 1 HPS (increase weight each min)

New House WOD
“Big Rig”
Must come in to find out what it is

How CrossFit has changed in the past few years. This is the first ever Aust/NZ regional’s held at CFX in ’09′

]]> http://crossfitsunshinecoast.com.au/wod-monday/feed/ 11 WOD Friday 11/5/12 http://crossfitsunshinecoast.com.au/wod-11512/ http://crossfitsunshinecoast.com.au/wod-11512/#comments Thu, 10 May 2012 10:05:44 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4320 Deadlifts
5-5-5-5-5

Tabata
Deadlift 100/70kg
Burpees

Working at 8 rounds each, rotate from 1 to the other with a 20 sec on and 10 sec rest. Score is total reps

]]> http://crossfitsunshinecoast.com.au/wod-11512/feed/ 7 WOD Thursday 10/5/12 http://crossfitsunshinecoast.com.au/wod-10512/ http://crossfitsunshinecoast.com.au/wod-10512/#comments Wed, 09 May 2012 10:58:19 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4316 Back Squats
4×5

5 rounds for time:

5 Power Cleans 80/60kg
20 Double Unders

Post times to comments.

]]> http://crossfitsunshinecoast.com.au/wod-10512/feed/ 12 WOD Wednesday 8/5/12 http://crossfitsunshinecoast.com.au/wod-wednesday-8512/ http://crossfitsunshinecoast.com.au/wod-wednesday-8512/#comments Tue, 08 May 2012 10:56:13 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4314 Bench Press
4×5

20 min AMRAP
20 Box Jumps
15 KB Swings
40m sled push 40/30
200m Run

]]> http://crossfitsunshinecoast.com.au/wod-wednesday-8512/feed/ 21 Challenge team http://crossfitsunshinecoast.com.au/challenge-team/ http://crossfitsunshinecoast.com.au/challenge-team/#comments Mon, 07 May 2012 10:32:02 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4311 Team 1
Lee,Noel,GD,Ant

Team 2
Rubo,Blair,Gripo

Team 3
Michelle.o,Sue,Lisa

Team 4
Michelle.w,Bek,Chris,Kiwi steve

Team 5
Anna,Chann,Talia,Burnsy

Team 6
Lori,Mel,Ellie,Roch

Team 7
Jen,Cassie,Shazza,Nicky

]]> http://crossfitsunshinecoast.com.au/challenge-team/feed/ 0 WOD Tuesday 8/5/12 http://crossfitsunshinecoast.com.au/wod-tuesday-8512/ http://crossfitsunshinecoast.com.au/wod-tuesday-8512/#comments Mon, 07 May 2012 10:16:30 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4308 Front Squats
5×5

Press
5×5

Skill: Volume Training HSPU

Post weight in comments

]]> http://crossfitsunshinecoast.com.au/wod-tuesday-8512/feed/ 24 WOD Monday 7/5/12 http://crossfitsunshinecoast.com.au/wod-monday-7512/ http://crossfitsunshinecoast.com.au/wod-monday-7512/#comments Mon, 07 May 2012 10:03:58 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4306 Happy Birthday Anthony

Team WOD. Find out what it is we you come in

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