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Oct
24

WOD 24/10/14

The 7:15am models.

Push Press 4-4-4-4

For Time:
400m run
30 overhead plate lunges (15/20kg)
30 T2B
400m run
20 overhead plate lunges
20 T2B
400m run
10 overhead plate lunges
10 T2B

Oct
23

WOD 23/10/14

Today’s teens warming up with some circus skills!

Power Snatch – technique work

4 Rounds for Time:
8 power snatches (30/40kg)
10 wall balls (14/20kg)
12 KB SDHP (16/24kg)

Oct
22

WOD 22/10/14

Kath looking super fit and rocking our new “Tiffany” tank!

Back Squat 8-8-8-8

AMRAP 10:
15 KB swings (16/24kg)
30 double unders

Oct
21

WOD 21/10/14

The girls rowing hard this morning!

Strict Pull Ups 5-5-5-5
Add weight if can do more than 5

Against a 4 minute clock, complete:
Row -or- AirBike 20 calories
Max effort burpee box jumps (20/24″)
Rest 2 minutes, repeat another 3 rounds 

Oct
20

WOD 20/10/14

Power cleans

So good to be back “home” at the Claremont Showground and on the bars and rig today!

Power Cleans
Technique work

15-12-9-6-3:
Power clean (30/40kg)
Ring row
HR push up

Oct
17

Final Beach WOD!

Final Beach WOD

We’re gonna miss Friday mornings at City Beach, but not as much as we are looking forward to being back at the Claremont Showground from Monday!

Oct
15

Announcing Saturday’s Run!

Saturday's Run

This Saturday’s run will be a 7km out-and-back from Cottesloe to Leighton Beach. Meet at 7:15am on the grass next to Indiana, Cottesloe Beach. See you there!

 

Oct
14

Get Started at Cooee CrossFit!

CrossFit Fundamentals

Just in time for summer… get started at Cooee CrossFit next week! Our next CrossFit Fundamentals program starts on Tuesday 21 October and will run for 4 weeks. Classes are Tuesdays and Thursdays at either 9:30am OR 7:15pm.  Click here to register and pay or email KT@cooeecrossfit.com.au for more details.

Oct
13

WOD 13/10/14

City Beach WOD

A sunny start to our last week at City Beach, and the weather forecast is looking good all week!

Oct
10

WOD 10/10/14

Farmers Carries

Look closely… yep, that’s a 2 person farmer’s carry on the left – Andrew balances father/daughter Tony & Hannah on his shoulders!

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