Subscribe to RSS feed

Sep
18

WOD 18/9/14

Run Ladder Push Ups

Run ladder push ups in today’s warm up. Who’ll be the first to handstand walk the run ladder?

Reminder! All Friday morning WODs are at the City Beach foreshore! See you on the beach tomorrow morning!

Sep
17

Announcing Saturday’s WOD!

Saturday Run

Saturday’s 4.4km out-and-back run from The Naked Fig Cafe to Cottesloe Surf Club and back.

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 squats
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!!

Sep
05

WOD 5/9/14

Pool WOD

Join us at Claremont Aquatic Centre Mon, Wed & Fri 12:30pm for a swim session with this lot…

Sep
04

WOD 4/9/14

City Beach Oval WOD

Another beautiful sunrise to kick start the day!

 

Outdoors WOD:
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

Sep
03

WOD 3/9/14

Jacobs Ladder

Saturday’s WOD – Kings Park for Jacob’s Ladder, Kokoda Trail & Mount Street Repeats!

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

Sep
02

WOD 2/9/14

Side Plank

Ben and the 7:15 side plankers

Outdoors WOD:
Shuttle running
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.

Sep
01

WOD 1/9/14

Outdoors Classes

Outdoor Classes started today at City Beach – here’s the 9:30 crew enjoying the first day of Spring!

Outdoors WOD:
Run-ladder drills
AMRAP of mountain climbers, jumping lunges & 200m run
Tabata plank

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. 

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

Older posts «