Cooee CrossFit

WOD 17/5/13 – Benchmark “Elizabeth”

admin — Fri, 17 May 2013 08:23:16 +0000

The girls are getting stronger – lots of PRs in Benchmark WOD “Elizabeth” today!

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

Click here for previous Elizabeth scores

WOD 16/5/13

admin — Thu, 16 May 2013 13:01:49 +0000

Welcome to the new crew – Shreya, Leeana, Joel, Matt, Liam, Rachael, Harriet, Cara, Shane, Ashleigh, Phala, Sharlyn & Paul!

Strength:
1 RM bench press

WOD:
21-15-9
Push press (40/60kg)
C2B pull ups
Squat bar hops

WOD 15/5/13

admin — Wed, 15 May 2013 12:30:48 +0000

Yep, it’s Long-Socks-Wednesday (today, and every Wednesday)!

WOD:
30-20-10
Wall balls (14/20lb)
Box jumps (20/24″)
KB swings (16/24kg)
Med ball cleans (14/20lb)
Ab mat sit ups
KB SDHP
HR push ups
Jumping lunges
Pull ups
Burpees
30 min cut-off

WOD 14/5/13 – Benchmark “Cindy”

admin — Tue, 14 May 2013 12:15:30 +0000

Benchmark Cindy – pull ups, push ups, squats – repeat…

Strength:
Back squat (3/5 RM)

Benchmark WOD – “Cindy”:
20 min AMRAP
5 pull ups
10 push ups
15 squats

Click here for previous Cindy scores

WOD 13/5/13

admin — Mon, 13 May 2013 13:00:01 +0000

Lots of Clean & Jerk PRs set today – Tash looks pretty happy with hers!

Skills work:
Clean from the blocks practice
Jerk from the racks practice

WOD:
1 RM clean & jerk

WOD 10/5/13

admin — Fri, 10 May 2013 10:14:36 +0000

Diana and Karyn partner up for today’s deadlifts/burpees/wall balls WOD

Strength:
3/5 RM deadlift

Partner WOD:
5 rounds of 2 mins each -
5 deadlifts (70/100kg)
10 burpees
AMRAP of wall balls in remaining time
One partner works while one rests, switch every 2 mins
Score = total number of wall balls

WOD 9/5/13 – Benchmark “Grace”

admin — Thu, 09 May 2013 13:03:49 +0000

5:00pm Grace-off!

Benchmark WOD “Grace”:
30 clean & jerk for time (45/60kg)

WOD 8/5/13

admin — Wed, 08 May 2013 12:53:58 +0000

Ric and Andy smashing today’s double-under/push-press couplet

Strength:
3/5 RM strict press

WOD:
50 double-unders
20 push presses (30/45kg)
40 double-unders
16 push presses
30 double-unders
12 push presses
20 double-unders
8 push presses
10 double-unders
4 push presses

WOD 7/5/13

admin — Mon, 06 May 2013 22:02:43 +0000

Tim and Dylan get a little bonus WOD in at the end of the day

Strength:
1RM squat clean

WOD:
10 min AMRAP -
6 squat cleans (50/70kg)
9 toes to bar
12 hand release push-ups

WOD 6/5/13

admin — Mon, 06 May 2013 12:17:22 +0000

Brian and Pat finish out their WODs with good kettlebell snatch form

Strength:
5-5-5-5 front squats

WOD:
21-15-9
Front squat (50-75% of 5RM)
KB snatch (16/25kg)