Jul 29

Workout of the Day – 29/07/15

clean and press

Happy Birthday Mark!

10-9-8-7-6-5-4-3-2-1:
Clean + Push Jerk (35/50kg)
Toes 2 Bar
Box Jump Overs and Back

Scoreboard

Jul 29

Workout of the Day – 28/07/15

burpee over rope

“Calm before the Storm”

For Time:
Run 400m
30 DB Thrusters (10/15kg)
30 Burpees over Rope
Run 600m
30 DB Thrusters
30 Burpees over Rope
Run 400m
scoreboard

Jul 27

Workout of the Day – 27/07/15

The lunch crew gave the Power Pairs semi-final WOD a whirl

21-15-9:
Deadlifts (60/90kg)
Wall Balls (14/20lb to 9/10′)
40 Unbroken Double Unders after each round

OR THE POWER PAIRS SEMI-FINAL VERSION:
15-12-9:
Axle Deadlifts (52/92kg)
Wall Balls (20lb or 15kg)
30/40 Unbroken Double Unders

Jul 24

Power Pairs – Saturday 25 + Sunday 26 July

REMINDER!  We’ll be hosting the Power Pairs Competition Series at Cooee CrossFit this Saturday 25 & Sunday 26 July, so there won’t be any Saturday classes this week.

Come on down and cheer for your favourite Power Pair instead!  CLICK HERE for more info…

Cheer on your favourite Power Pair this weekend… like Mother/Daughter duo Tash & Alice!

Jul 24

Workout of the Day – 24/07/15

Fundamentals Graduation photo for Cynthia & Paige : ) Welcome!

1 – AMRAP 5:
Deadball partner shuttle relay

2 – AMRAP 5:
Ascending ladder 2-4-6-8-10-12…
Kettlebell swings (16/24kg)
Wall balls (14/20lb to 9/10′)

3 – AMRAP 5:
In pairs:  11m deadball lunge
8 burpee over ball (synchronised)

4 – AMRAP 5:
In pairs:  Dead hang from the pull up bars
Sit ups

Scoreboard

Jul 23

Workout of the Day – 23/07/15

Ben, Jamie & Kirsty push-jerking their way through today’s barbell fest

For Time:
Buy In: 800m Run
5 Rounds:
6 Push Jerks (40/60kg)
9 Hang Cleans
12 Deadlifts
Cash Out: 800m Run

Scoreboard

 

Jul 22

Workout of the Day – 22/07/15

The awesome Teens working their back squats

Strength:
5-5-5-5 Back Squat

5 Rounds for Time:
Run 250m
15  Box Jump Overs
15 Hand Release Push-Ups
50 Double Unders
*rest 30sec between rounds*

Jul 21

Workout of the Day – 21/07/15

Tom and Sasha, keeping in sync with their Russian kettlebell swings

Part A – Strength:
3 position power snatch – high hang, hang, floor

Part B – AMRAP 12:
3 hang power snatch (30/45kg)
6 toes to bar
9 Russian kettlebell swings (24/32kg)

Jul 20

Workout of the Day – 20/07/15 – “Jackie”

Rowing

Ben and the 6:30am lads power up for the start of “Jackie”

Benchmark WOD “Jackie”
1000m Row
50 Thrusters (15/20kg)
30 Pull-Ups

Post-WOD – AMRAP 3:
Burpee box jump overs

Jul 17

Power Pairs Competition – Mixed Pairs, Saturday 18 July

REMINDER!  We’ll be hosting the Power Pairs Competition Series at Cooee CrossFit this Saturday 18 July and next Saturday 25 July, so there won’t be any Saturday classes for the next 2 weeks.

Come on down and cheer on your favourite Power Pair instead!  CLICK HERE for more info…

 

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