Author: Jim King

27 Jan WOD – Friday, 28/01/11

AMRAP #1 in 8 mins: 8 Hang Power Cleans (40/30kg) 8 BoxJumps (24/20") Rest three minutes then: AMRAP #2 in 8  minutes: 4 Shoot throughs 4 x 10m shuttle Dumbell Carry (Male - 20kg/hand, Female - 15kg/hand) Post number of rounds to comments. ...

26 Jan WOD – Thursday, 27/01/11

Front Squat 5-5-5-5-5 Muscle-up practice. Post loads to comments.       ...

25 Jan WOD – Wednesday, 26/01/11

AUSTRALIA DAY! 5 rounds for time: 200m run 20 SDHP (30/20kg) 20 Pushups Rest exactly 1 minute between rounds.  Time = Total time - 4 minutes rest. Post time to comments.  ...

24 Jan WOD – Tuesday, 25/01/11

Bench Press 5-5-5-5-5 Finisher 100 Double unders 50 Squats 25 GHD situps Post loads and time to comments. ...

23 Jan SHORT NOTICE!!

23 Jan WOD – Monday, 24/01/11

"Josh" 21 Overhead squat (42.5/30kg) 42 Pullups 15 Overhead squat (42.5/30kg) 30 Pullups 9 Overhead squat (42.5/30kg) 18 Pullups Post time to comments. ...

18 Jan CrossFit Gold Coast Charity Event

17 Jan WODS – 18/01/11 through to 23/01/11

OPEN GYM. Post loads, times, number of rounds, etc to comments. ...

16 Jan WOD – Monday, 17/01/11

3 rounds for time: 30 KB swings (24/16kg) 30 Pushups Run 800m Post time to comments.  ...

14 Jan Saturday, 15/01/11

"Fran" 21-15-9 reps: Thruster (42.5/30kg) Pullups Post time to comments.     ...