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Aug
01

WOD 01/07/14

Dom shirting it up in his squat clean.

Strength:
3-3-3-3 squat clean

WOD:
3 rounds for time
12 burpee toes to bar
12 squat cleans
run 250m

Jul
31

WOD 31/07/14

Cooee Teens

The Cooee Teens girls get around Elisa for the last set of her bench presses

Strength:
5-5-5-5 bench press

WOD:
5 rounds for total reps
30 secs max double-unders
60 secs max push-ups
90 secs max alternating dumbbell snatch

Jul
30

WOD 30/07/14

Thrusters

Simon takes a moment to catch his breath in the thrusters

WOD:
21-15-9
Hang Snatch (30/45)
Thruster

Post-WOD:
Tabata sit ups

WOD Scores

Jul
29

WOD 29/07/14 – “Helen”

Benchmark Helen

Mike and Vanessa attacking the forearm-burning Benchmark “Helen”

Benchmark WOD “Helen”:
3 rounds for time:
Run 400m
21 KB swings (16/24kg)
12 pull-ups

Click here for previous Helen scores

Post WOD strength:
Max overhead squats or turkish get ups

 

Jul
28

WOD 28/07/14

WOD Mondayitis

Hurts so good. Dusting out the weekend with a Monday WOD.

Strength:
8-8-8-8 (4 each leg) Front rack lunge

WOD:
10-9-8-7-6-5-4-3-2-1

Burpee box jump (20/24″)
Med-ball crossovers (14/20lb)
KB SDHP (16/24kg)

WOD Scores

Jul
25

WOD 25/07/14

Cooee Chicks Cash Cup

Cooee Chicks Cash Cup is on tomorrow, Sat 26 July! Come down & cheer on the chicks!!

WOD:
For time
20 wall balls (14/20lb)
20 ring rows
20 overhead lunges (15/20kg)
20 DB thrusters (10/15kg)
20 sit-ups
50 double unders
20 sit-ups
20 DB thrusters
20 overhead lunges
20 ring rows
20 wall balls

 

Jul
24

WOD 24/07/14

Fundamentals Crew

Welcome to the new crew – Ollie, Laurent, Michael, Anne Marie, Tracey, Peter, Angie, Caz & Bree!

Strength:
3-3-3-3 Snatch

WOD:
5 rounds for time
Run 100m
8 snatches
8 burpee bar hops
*Rest 30 secs between rounds

WOD Scores

Jul
23

WOD 23/07/14 – “Elizabeth”

Ring Dips

CrossFit uber-couple Aaron & Sonja powering through their ring dips

Strength:
12 mins to build to a heavy 1 rep clean

“Elizabeth”
21-15-9
Cleans (45/60kg)
Ring dips

Click here for previous Elizabeth scores

WOD Scores

Jul
22

WOD 22/07/14

Kettlebell swings

The Fundamentals crew getting acquainted with kettlebell swings

WOD - 5 x 5 min mini-WODs:

Buy in with:
1.  20 cal on the rower
2.  20 cal on the air dyne
3.  20 10m shuttle runs
4.  50 double-unders
5.  40 box jump overs (12″)

In remaining time, AMRAP of:
10 C2B pull ups / pull ups / ring rows
20 push ups
30 air squats

Continue on from where you finished for the next round
Score = total rounds/reps for all 5 mini WODs

WOD Scores

 

Jul
21

WOD 21/07/14

The original GANGSTAS Moz + Faz throwing down at lunch today

Strength:
3-3-3-3 push presses

WOD:
Buy in: 40 KB swings (16/24kg)
21-15-9
Push presses (35/50kg)
Toes 2 bar
Cashout: 40 KB swings

WOD Scores

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