Reminder! All Friday morning WODs are at the City Beach foreshore! See you on the beach tomorrow morning!
Announcing next Saturday’s Run WOD – 20/9/14, 7:15am start!
The run for next Saturday 20 September will be The Naked Fig Cafe to Cottesloe Surf Club and back. At the mid-way point there are some pull-up bars. On both the out and back legs of the run, do 3 rounds of :
10 sit ups
10 pull ups
The meeting point for the start is at the top of the stairs in the car park behind the Cafe/ Swanbourne Surf Club.
Coach Tash will be leading you out for this one as the rest of the crew will be in Bunbury for this weekend’s Battle in the South West Competition. Have fun!!
Run ladder warm up
Partner double-unders, run-ladder, sprint relays
Team hill sprints, mixed in with 60 sit ups
Tabata squats, push ups & burpees
DETAILS FOR THIS SATURDAY’S WOD, 6 SEPTEMBER, 7:15AM
Meet at the corner of Cliff & Mount Streets, West Perth (see map above)
Wear your running shoes for stair/hill repeats of Jacob’s Ladder, Kokoda Trail & Mount Street!
Today’s Outdoors WOD:
3 versions of 21-15-9 jump squats & double unders
Death by 25m beach sprints
Partner WOD – suicides, burpees
Tabata squats, push ups, side planks
And lots of other stuff that got the crew sweating…
Keen to join us outdoors for Spring? Click here for details on our Outdoor Classes from 1 September – 18 October or email KT@cooeecrossfit.com.au.
5 Rounds for Time:
10 deadlifts at bodyweight
40 bumper plate crossovers
KB swings (16/24kg)
2 min Air Bike for max calories
500m row time trial
Buy-in: 40 box jumps (20/24″)
- then -
DB hang clean thrusters (10/15kg)
- then -
Cash-out: 40 box jumps