Daily WOD

Friday, 29/07/11

Complete 3 rounds of 10 reps at each of 5 stations. There is no time component to this workout. Bench Press Pistol Squats Plank Row Sumo Deadlift GHD Situps httpv://www.youtube.com/watch?v=QTTP8gsJPd0&feature=player_detailpage      ...

Thursday, 28/07/11

HAPPY 24th CAM!! 3 rounds for time: 24 reps Burpee+Knees to elbow (Burpee+K2E = 2 reps) 24 Back Extension 24 Box Jump 20" 24 Dumbell Snatch 20/10kg (12 left, 12 right) Run 800m  ...

Wednesday, 27/07/11

"Grace" 30 Clean and Jerk 60/40kg Brendan's training buddy...

Tuesday, 26/07/11

Buy in: 50 Double Unders 21 Chest to Bar Pullups 21 KB Swings 24/16kg 21 Jumping Lunges 15 Chest to Bar Pullups 15 KB Swings 24/16kg 15 Jumping Lunges 9 Chest to Bar Pullups 9 KB Swings 24/16kg 9 Jumping Lunges Cash out: 50 Double Unders Jason Khalipa and Chris Spealler - two of the crowd...

Monday, 25/07/11

Back Squat 5-5-5-5-5 Ring Pushups 5 x max reps Thanks to "Disco" Danny Mellor at CrossFit Noosa for the Prison WOD.  We had a great time - it was almost worth parting with the bacon for the privilege. ...

Sunday, 24/07/11 – Rest Day

Saturday, 23/07/11

There will only be a 7.00 am CrossFit class (no Pilates) this morning due to the Noosa trip. Choose your own adventure. Either: "Kelly" 5 rounds for time. 400m Run 30 Wall Ball 10/6kg 30 Box Jumps 24" OR "Nicole" AMRAP in 20 minutes. 400m Run Max reps Pullups  ...

Friday, 22/07/11

There will be an open gym at 4.00 and 5.00pm this afternoon. There will only be a 7.00am CrossFit class tomorrow morning (no pilates) due to the Noosa road trip. 3000 steps for distance. Complete 50 Double-unders every 500 steps. Run naturally and see how far you...

Thursday, 21/07/11

AMRAP in 15 minutes: 5 Muscle-ups 7 SDHP 50/30kg 9 Burpess Gus Barber. Is that deep enough for you?...

Wednesday, 20/07/11

Clean 3-3-3-3 Finisher: 30-20-10 / 20-20-20 / 10-20-30 Knees to chest crunches/ Double Unders / Back Extensions ...