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Apr
24

WOD 24/04/15

Pull Ups

Jamie and Tim go pull-up for pull-up in the Friday chipper

For Time:
30 Kettlebell Swings (16/24)
30 Pull Ups
30 Dumbbell Snatches (12.5/20)
30 Box Jump Overs (20/24)
Run 800m
30 Box Jump Overs
30 Dumbbell Snatches
30 Pull Ups
30 Kettlebell Swings

WOD Scores

Apr
23

WOD 23/04/15

Double Unders and Snatch

Renee and Courtney powering through their double-unders and snatches!

WOD
AMRAP 12
5 Unbroken Double Unders
3 Squat Snatches (40/60kg)
10 Unbroken Double Unders
3 Squat Snatches
15 Unbroken Double Unders
3 Squat Snatches
20 Unbroken Double Unders
etc…….

scoreboard to be posted soon

Apr
22

WOD 22/04/15

Deadball over Shoulder

Allan shows us how to get 40kg of deadball over your shoulder

STRENGTH
4 x 5 Back Squats

WOD
For Time -
15 Burpee Pull Ups
30 Deadball Over Shoulder (30/40kg)
15 Burpee Pull Ups

WOD Scores

Apr
21

WOD 21/04/15

Push Press

The Fundamentals crew putting their push presses to practice

STRENGTH
4 x 5 Push Press

WOD
3 rounds for time -
12 Push Press (30/45kg)
15 Box Jumps (20/24″)
200m Run

WOD Scores

Apr
20

WOD 20/04/15

deadlifts

Phil busting out his deadlifts in todays wod!

20 MIN AMRAP
3 Deadlifts (80/120)
5 Toes to Bar/10 Knees to Elbows
10 Push Ups
15 Air Squats
scoreboard

Apr
18

WOD 18/04/15 – CrossFit Total

Barbell

Plenty of PBs achieved today for CrossFit Total!

CrossFit Total:
Find your 1 RM -
Back squat
Strict Press
Deadlift
Score = total of combined 3 lifts 

Reminder!  Download the Cooee CF app from your iPhone or Android app store and record your scores!

Click here for previous CrossFit Total scores

CrossFit Total Scores

Apr
17

WOD 17/04/15

CrossFit Kids

Ed & Jude monkeying around after today’s lunch class : )

OPEN WORKOUT 12.5
AMRAP 7
3 Thrusters (30/45kg)
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 PullUps
12 Thrusters
12 Pull Ups
15 …

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

WOD Scores

Apr
16

WOD 16/04/15

Rowers

Seriously supportive competition between pairs Scott & Luke and Kate & Kelly!

STRENGTH
4 x 5 Strict Pull-Ups

AMRAP 6
Row for max metres – partners must swap every 250m
-rest 90sec-
AMRAP 6
10 KB Sumo Deadlift High Pulls (24/32)
10 Dumbbell Push Press (12.5/20)
-rest 90 sec-
AMRAP 6
Max Burpee Box Jump Overs (20/24)

WOD Scores

Apr
15

WOD 15/04/15

Clean and Jerk

Mark & Byron racing for Clean & Jerk reps in today’s lunch class

WOD
In 4 minutes complete:
400m Run
in the remaining time complete as many Clean & Jerks as possible (35/50kg)
Rest 2 min and repeat 3 more times

WOD Scores

Apr
14

WOD 14/04/15

wallballs

Jamie setting the standard in the Wall Balls. Check out all those knees!!

STRENGTH
Snatch Grip Deadlift 4 x 5 reps

WOD
“KAREN”
150 Wallballs
scoreboard

 

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