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Aug
29

WOD 29/8/14

7:15am crew

The Friday 7:15am crew after their last WOD at the Showgrounds for 7 weeks… REMEMBER – we’ll be at City Beach Oval from 1 Sep – 18 Oct!

5 Rounds for Time:
10 deadlifts at bodyweight
400m run
40 bumper plate crossovers

WOD Scores

Aug
28

WOD 28/8/14

Air Bike

Air Bike face off!

50-40-30-20-10:
Double unders
Sit ups
KB swings (16/24kg)

Post WOD:
2 min Air Bike for max calories
AND
500m row time trial

WOD Scores

Aug
27

WOD 27/8/14

Ants upping the ante in her dumbbell thrusters. 

For Time:
Buy-in: 40 box jumps (20/24″)
- then -
21-15-9
DB hang clean thrusters (10/15kg)
burpees
- then -
Cash-out: 40 box jumps

WOD Scores

Aug
26

WOD 26/8/14

Matt and Mike chatting about Justin’s amazing squat. 

Strength:
5-5-5-5 front squat

Partner “Karen”:
150 wall balls (14/20lb)
Every minute on the minute both athletes must complete 5 burpees

 

Aug
25

WOD 25/8/14

Push Jerk

Neil, Lisa & Rob synchronise their push jerks

For Time: 
10 clean & jerks (40/60kg)
10 pull ups
8 clean & jerks
10 pull ups
6 clean & jerks
10 pull ups
4 clean & jerks
10 pull ups
2 clean & jerks
10 pull ups

WOD Scores

Aug
22

WOD 22/8/14

KT taking the “Black and Blue” a little too literally..

Strength:
3-3-3-3 squat clean

“Black & Blue” – 3 rounds for time:
10 power cleans (45/60kg)
10 burpees

Aug
21

21/8/14

Partner WOD

Thursday Partner WOD toes to bar mayhem!

Partner WOD!
3 x AMRAP 6
Both partners run 250m carrying a med ball between them, then in the remaining time complete AMRAP of:
10 toes to bar
10 KB swings
* rest 90 secs between rounds

WOD Scores

Aug
20

WOD 20/8/14

Box Jumps

Simon takes flight in today’s box jumps

Strength:
5-5-5-5 deadlifts

WOD – AMRAP 15:
100 double unders
30 sit ups
30 plate ground to overhead
30 box jumps
10 bar muscle ups

WOD Scores

Aug
19

WOD 19/8/14 – “Isabel”

Kellie smashing her reps through “Isabel”

Benchmark WOD “Isabel”:
30 snatches for time (45/60kg)

Click here for previous Isabel scores

Doh! We stuffed up and didn’t get a photo of the board :/.  If you know your score, email it to kirsten@cooeecrossfit.com.au and we’ll post it here.

Aug
18

WOD 18/8/14

Push Press

Kathy on the way to hitting a new 5RM push press PR of 45kg!

Strength:
5-5-5-5 push press

WOD:
10 rounds for time -
150m run
6 burpee pull ups

 

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