Nov 27

Workout of the Day – 27/11/15

Tara gets set for her pull ups with a weighted “backpack”

[A] Strength:
20 minutes to build to a 3RM Hang Squat Clean and a 3RM Strict Pull-Up

[B] AMRAP 8:
2 Hang Squat Cleans
2 Chest to Bar Pull-Ups
4 Hang Squat Cleans
4 Chest to Bar Pull-Ups
6 Hang Squat Cleans
6 Chest to Bar Pull-Ups
8 Hang Squat Cleans
8 Chest to Bar Pull-Ups

WOD Scoreboard

Nov 26

Workout of the Day – 26/11/15

Box, check. Dumbbells, check. Kettlebell, check. Looking good Mitch!

Run 1km then complete as many round of:
9 Kettlebell Swings (16/24kg)
9 Box Jump Overs (20/24″)

Rest 2 mins

Run 800m then complete as many rounds of:
7 Box Jump Overs (20/24″)
7 Dumbbell Push Presses (12.5/20kg)

Rest 2 mins

Run 400m then complete as many rounds of:
5 Dumbbell Push Presses (12.5/20kg)
5 Kettlebell Swings

WOD Scoreboard

Nov 25

Workout of the Day – 25/11/15

Erin making 20 reps at 55kg look easy!

[A] Strength:
3 x 5 Back Squat, then 20RM

[B] AMRAP 10:
Minute 1,3,5,7 and 9 complete as many Wall Balls in the minute
Minute 2,4,6,8 and 10 complete as many Hand Release Push-Ups
*At the start of every minute, complete 10 Sit Ups

WOD Scoreboard

Nov 24

Workout of the Day – 24/11/15 – “Grace”

Three phases of the clean & jerk with James, Peter & Mike

[A] Benchmark “Grace”
For Time:
30 Clean & Jerks (45/60kg)

Click here for previous “Grace” scores

[B] Supplemental Strength Work:
Max Effort Static Bar Hang
Max Effort Overhead Bar Hold with Empty Bar

WOD Scoreboard

Nov 23

Workout of the Day – 23/11/15

Row row row your boat!

“The Ghost”:
6 Rounds for Time –
1 min Row for Calories
1 min Burpees
1 min Double Unders
Rest 1 min

WOD Scoreboard

Nov 21

Cooee’s 5th MURPHday!

Cooee CrossFit's 5th MURPHday!

Thanks for helping us celebrate Cooee’s 5th birthday with MURPH!

1 mile Run (1.6km)
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

* Break up the pull ups, push ups and squats any way you like
* If you have a weight vest, wear it!

Click here for previous MURPH scores

MURPH scores


Nov 20

Workout of the Day – 20/11/15

3-3-3-3 Push Jerks

Push Presses (30/45kg)
Kettlebell Swings (16/24kg)
Box Jumps (20/24″)


Nov 19

Workout of the Day – 19/11/15 – “Isabel”

Great triple extension (ankles, knees & hips) from Joel in his snatch during “Isabel”!

In Pairs:
4 min AMRAP of Burpee Box Jump Overs

Benchmark “Isabel”:
30 Snatches for Time (45/60kg)

Click here for previous Isabel times

DOH!!! We have a confession… we didn’t take a photo of the scoreboard tonight. We know, of all the nights to forget to take a photo of the board, this was an important one!! If you remember your Isabel time and weight you used, please keep a record of it. This is one you’ll want to track for future!  BIG apologies, Kirst & Match x

Nov 18

Workout of the Day – 18/11/15

Sarah & Jeanne looking strong in their deadlifts!

For Time:
21 Deadlifts (70/100kg)
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run


Nov 17

Workout of the Day – 17/11/15 – “Annie” & “Jackie”

JUMP! Getting airborne for “Annie”.

[A] “Annie”
Double Unders
Sit Ups

[B] “Jackie”
1000m Row
50 Thrusters (15/20kg)
30 Pull Ups

Click here for previous Annie & Jackie scores


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