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Nov
21

WOD 21/11/14

The Cooee Crew prepping for strict pull ups.

Strength:
Accumulate 40 strict pullups

AMRAP 15
15  Pull ups
15 Box Jump Over
150m Run

Nov
20

WOD 20/11/14

Squat Snatch

Mother/daughter duo Dayna & Bella synchronising their squat snatches!

For time:
9-7-5-7-9
Squat Snatch 45/60
50-40-30-20-10
Double Unders

WOD Scores

Nov
19

WOD 19/11/14

Front Squats and Burpee Bar Hops

A leg-burner combo of Front Squats and Burpee Bar Hops!

Strength:
5 x 5 Front Squat

For time:
21-15-9
Front Squat @ 75% of best 5 rep
Burpee Bar Hop

WOD Scores

 

Nov
18

WOD 18/11/14 – Running Diane

Handstands with the Teens today!

“Running Diane”
21-15-9
Deadlifts 100/70
HSPU
Run 400m

For previous Running Diane scores see here.

Nov
17

WOD 17/11/14

Coach Lana jumping mid run… because it’s her BIRTHDAY!!

For time:
8 Rounds, 24 min cap
10 DB Thrusters  15/20
10 T2B
Run 200m

WOD Scores

Nov
14

WOD 14/11/14 – “Jackie” & “Annie”

Jackie

4 girls taking on 2 “girls” in one WOD – Jackie & Annie

“Jackie” then “Annie” OR “Annie” then “Jackie”

Jackie:
Row 1000m
50 Thrusters w empty bar (15/20)
30 Pull Ups

Annie:
50-40-30-20-10
Double Unders / Sit Ups

Click here for previous “Jackie” & “Annie” scores

WOD Scores

 

Nov
13

WOD 13/11/14

Fundamentals crew

Welcome to the new crew: Bella, Tom, Sam, Tania, Brodie, Sean, Gemma & Tim!

Strength:
13 Rep Back Squat

5 Rounds for time:
Run 400m on the 4 min
5/5 x DB Snatch @ 20/25
10 x Front Squat
Score is Rounds/Reps of Snatch/Squat

WOD Scores

 

Nov
12

WOD 12/11/14

Lori looking super strong & linking her T2B’s together!!

Warm Up:
Gymnastics Skills for T2B and Pistols

WOD – 7 Rounds:
5 Push Jerks
10 Pistols
15 Toes To Bar

Nov
11

WOD 11/11/14

Double unders

Lucy and the 6:30am crew powering through their double unders

Strength:
Work up to heavy complex of 1 x Squat Clean + 2 x Hang Squat Clean

WOD - 12 min AMRAP:
50 Double Unders
5 Squat Cleans @ 50/70
10 Burpee Bar Hops

 

Nov
10

WOD 10/11/14

Match is back… and his CrossFit Masters training has started with a bang.

PARTNER WOD
5 rounds for time:
20 Box Jumps (10 each)
Partner 1: 150m DB carry
Partner 2: 2 rounds of [10 Burpees & 10 Wall Balls]

POST WOD
KB Front Rack Lunge

WOD Scores

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