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Mar
06

WOD 06/03/15

run

Catch me if you can

WOD
EMOM 10
8 Box Jump overs
3 Deadball Cleans

and then

4 Rounds
Run 400m
15 Abmat sit-ups
Deadball carry 100m
15 Abmat sit-ups

scoreboard coming soon

Mar
05

WOD 05/03/15

Squat Cleans

Last squat clean before Alan hits the burpee bar hops

STRENGTH
Work Up to Heavy 1rep of the Complex – Deadlift, Hang Clean , Squat Clean

WOD
In 4 mins complete 3 rounds of
9 Deadlifts (35/50)
7 Hang Cleans
5 Squat Cleans
Then burpee bar hops for remaining time
-Rest 1min-
In 3 mins complete 2 rounds of
9 Deadlifts
7 Hang Cleans
5 Squat Cleans
Then burpee bar hops for remaining time
-Rest 1min-
In 2 mins complete 1 round of
9 Deadlifts
7 Hang Cleans
5 Squat Cleans
Then burpee bar hops for remaining time

Score is Total burpee bar hops
scoreboard

Mar
04

WOD 04/03/15

Double Unders

Check out Lauren and her Double Unders

STRENGTH
3 x 5 Strict Press

WOD
AMRAP 10 Min
12 KB Swings (24/32kg)
30 Double Unders
Run 100m
scoreboard

more scores to come

Mar
03

WOD 03/03/15

back squat

Jamie hitting 80kg in his Back Squat tonight

STRENGTH
3 x 5 reps
Back Squats
* in between sets 30 sec plank hold

WOD
7 rds
7 Thrusters (30/45)
7 Pullups
scoreboard

Mar
02

WOD 02/03/15

Cooee Crew

Muscle power!

Monday Monster Mash Partner WOD:
In pairs: 5 x 7 min AMRAPs, 3 min rest in between each -
1.  6 x 250m sprints, partner burpees in remaining time
2.  7 box jump overs, 7 air squats
3.  air bike/rower for calories, switch at 3.5 mins
4.  7 wall balls, 7 push ups
5.  7 med ball sit ups, 7 dumbbell snatches

 

Feb
28

2015 CrossFit Games – Open Workout 15.1

CrossFit Games Open Workout 15.1

Travis on his way to a clean & jerk PR in Workout 15.1a of the CrossFit Games Open

Workout 15.1:
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (34/52kg)
5 snatches (34/52kg)

Workout 15.1a:
1-rep-max clean and jerk
6-minute time cap

Check out more photos of the Cooee crew in action on our Facebook page.

Feb
27

WOD 27/02/15

Chest to Bar Pull Ups

Marc squeezed in a little extra chest to bar pull ups practice after the lunch class

Strength:
3 rep Back Squat
30-40 sec high plank hold between sets

WOD
40 Double Unders
20 Air Squats
3 Chest 2 Bar Pull Ups/Muscle Ups
40 Double Unders
20 Air Squats
6 Chest 2 Bar Pull Ups/Muscle Ups
40 Double Unders
20 Air Squats
9 Chest 2 Bar Pull Ups/Muscle Ups
40 Double Unders
20 Air Squats
12 Chest 2 Bar Pull Ups/Muscle Ups

WOD Scores

Feb
26

WOD 26/02/15

Push Press

Claire concentrating on her Push Press form



STRENGTH
3-3-3-3 Push Press
Dumbbell Walking Lunges between sets

WOD:
In Teams Complete in Indian file -
5 rounds each of
15 cal Air Bike
200m Sprint

WOD Scores

Feb
25

WOD 25/02/15

Deadballs

Holly and Grant muscling deadballs over their shoulders

Strength:
Front Squat & Deadball technique

WOD:
12-10-8-10-12
Front Squat (35/50kg)
Deadball Over the Shoulder (30/40kg)
* 20 Double Unders after each round

scoreboard

Feb
24

WOD 24/02/15

Push Jerk

Dominee working up to her heavy power clean & push jerk

STRENGTH
Build to heavy 1 rep Power Clean and Push Jerk

WOD
4 Rounds:
45 sec max effort Power Clean and Push Jerk
45 sec rest
45 max effort Burpee Bar Hops
45 sec rest

WOD Scores

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