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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

Aug
26

WOD 26/8/14

Matt and Mike chatting about Justin’s amazing squat. 

Strength:
5-5-5-5 front squat

Partner “Karen”:
150 wall balls (14/20lb)
Every minute on the minute both athletes must complete 5 burpees

 

Aug
25

WOD 25/8/14

Push Jerk

Neil, Lisa & Rob synchronise their push jerks

For Time: 
10 clean & jerks (40/60kg)
10 pull ups
8 clean & jerks
10 pull ups
6 clean & jerks
10 pull ups
4 clean & jerks
10 pull ups
2 clean & jerks
10 pull ups

WOD Scores

Aug
22

WOD 22/8/14

KT taking the “Black and Blue” a little too literally..

Strength:
3-3-3-3 squat clean

“Black & Blue” – 3 rounds for time:
10 power cleans (45/60kg)
10 burpees

Aug
21

21/8/14

Partner WOD

Thursday Partner WOD toes to bar mayhem!

Partner WOD!
3 x AMRAP 6
Both partners run 250m carrying a med ball between them, then in the remaining time complete AMRAP of:
10 toes to bar
10 KB swings
* rest 90 secs between rounds

WOD Scores

Aug
20

WOD 20/8/14

Box Jumps

Simon takes flight in today’s box jumps

Strength:
5-5-5-5 deadlifts

WOD – AMRAP 15:
100 double unders
30 sit ups
30 plate ground to overhead
30 box jumps
10 bar muscle ups

WOD Scores

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