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. Mon, 06 Feb 2012 10:40:07 +0000 en hourly 1 http://wordpress.org/?v=3.1 Inner Beast http://crossfitsunshinecoast.com.au/inner-beast-21/ http://crossfitsunshinecoast.com.au/inner-beast-21/#comments Mon, 06 Feb 2012 10:39:21 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4036 Rest Day or catch up

]]> http://crossfitsunshinecoast.com.au/inner-beast-21/feed/ 0 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 Inner Beast http://crossfitsunshinecoast.com.au/inner-beast-20/ http://crossfitsunshinecoast.com.au/inner-beast-20/#comments Sun, 05 Feb 2012 10:21:42 +0000 Lee http://crossfitsunshinecoast.com.au/?p=4032 Front Squats
3-3-3@ 70-80-90%

10 mins 1 every min to find best 1 rm Squat clean
Starting at 70-80% of you 1 RM and Increase weight by 2.5kg each min. If you fail, drop back 2.5kg and then continue the as B4

]]> http://crossfitsunshinecoast.com.au/inner-beast-20/feed/ 3 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 Inner Beast http://crossfitsunshinecoast.com.au/inner-beast-19/ http://crossfitsunshinecoast.com.au/inner-beast-19/#comments Thu, 02 Feb 2012 10:21:26 +0000 Lori http://crossfitsunshinecoast.com.au/?p=4018 Deadlifts

(5 w/up)-5-5-5+

65/75/85%

 

for 10 mins on the minute

3 Power Cleans at 70% of 1RM

]]> http://crossfitsunshinecoast.com.au/inner-beast-19/feed/ 5 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 http://crossfitsunshinecoast.com.au/4009/ http://crossfitsunshinecoast.com.au/4009/#comments Wed, 01 Feb 2012 09:44:57 +0000 Lori http://crossfitsunshinecoast.com.au/?p=4009 Wendler

Bench press- warmup at 50% of your starting weight. 65% 75% 85%, 5- 5 – 5+ ( remember to add on 2.5kgs)

Spend 10 minutes on mobility and triggering.

]]> http://crossfitsunshinecoast.com.au/4009/feed/ 0 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 http://crossfitsunshinecoast.com.au/3997/ http://crossfitsunshinecoast.com.au/3997/#comments Tue, 31 Jan 2012 10:28:39 +0000 Lori http://crossfitsunshinecoast.com.au/?p=3997  

Snatch 3 – 3 – 3 – 3 – 3

 

Choose a weight that allows maximum speed in the middle of the lift.  Do not go heavy… this is not a slow movement. Make sure you are not doing a power snatch and riding the bar down. Reset for each lift. Spend time in your setup.

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