Wednesday, 15/08/12

Wednesday, 15/08/12

The gym will be open today for the public holiday at 7am and 4pm only. These will be regular CrossFit classes.
WOD
This is a 20 minute workout in 2 parts.
Part 1 – 15 minutes
1 minute to strip your bar, rack it, prepare weights for Part 2.
Part 2 – 5 minutes
Part 1
On the minute, every minute for 15 minutes:
3 Squat Cleans (70/50kg)
3 Clapping Pushups
(5 Burpee Penalty, or Motivational Consequence, for every rep not completed within the minute to be paid immediately after the 20 minutes elapses)
Part 2
AMRAP in 5 minutes:
2 x 10m Shuttles of Pinch Grip Farmer Carry ( 2 x 20/15kg weight plates – the shuttle does not count unless the full 10m are covered without putting down/dropping the weight plate.)
10 Overhead Lunges (20/15kg)

 
 

10 Comments
  • Jess
    Posted at 20:49h, 14 August

    Darn you Jimmy for programming another fun wod!!! How will I ever get rest??? 😉

  • Sue O
    Posted at 21:04h, 14 August

    Looks like a lot of thinking in this WOD – I have trouble thinking full stop. Wish I was there but will be hiking through Girraween for 3 days… Have fun 🙂

  • Jo J
    Posted at 21:34h, 14 August

    Monday:
    Barbara x3 plus 1000m run (in Hopevale community)
    Time: Very slow, especially after too many cocktails at the Cairns races…..
    Tues:
    Procrastinated training all day, then did 50 pushups, and 1 min plank while my sister played social tennis (turns out crossfit hasnt made me any better at tennis)
    Training on ya own SUX! Although did half a day as a voluntary teacher aid at Hopevale community school this morn…was so drained..Bianca, these kids would even tire you out I reckon…

  • Dan
    Posted at 21:58h, 14 August

    Valentin Dikul throwing around an 80KG kettlebell like it’s a toy:
    http://www.youtube.com/watch?v=WJYOztxKiDg

  • April
    Posted at 23:04h, 14 August

    OMG Hayley I saw your name on the board yesterday! Did you mean that?????
    April

  • Dave
    Posted at 11:39h, 15 August

    Training at Noosa today
    AMRAP in 60 min: sit in the hot spa

  • Hayley
    Posted at 12:24h, 15 August

    Yeah I got lost on the way home 🙂

  • Leah
    Posted at 12:46h, 15 August

    5km run 29min 30 sec – working on a goal of 5km in 25 mins!

  • Jim King
    Posted at 15:34h, 15 August

    6am
    Shelly 18kg / 7 rounds
    Trent 75kg Rx+ / 7 rnds Rx
    Damo 50 / 5 (15kg)
    Nettie C 40 / 5 Rx
    Ozzie 50 / 5 (15)
    Megan P
    Kim L 20 / 105 reps (10)
    Kyle 40 / 4
    Kate B (trial) 18 / 5+6 (10)
    Bec G 28 / 6 (10)
    Jo G 40 / 6+20 Rx
    John K 35 / 3+26
    Tony
    Nikki 18 / 3+6 (10)
    Bianca 8×35,7×30 / 5+20 rx
    Dave C 25 (5 clapping pu’s) / 6 (15)
    Steve F 45 / 4 (15)
    Kate L 35,25kg / 6+5 (10)
    Craig S 50 / 4+25 (15)
    Shira 10x med ball cleans + 5 clap pu’s per round / 7 (5)
    4pm
    Ben 40kg / 4 (10)
    Ajay 35 / 3+8 (15)
    Lauren V 18 / 3+22 (10kg FC, 5kg OHL)
    Rod 70 + 1000 burpees (OK maybe it was less than 76) / 3+27 Rx
    Torin 30, 7 chest taps / 4 (15)
    Pip S Rx / 3+24 Rx
    Nick LF 40 / 5 rx
    Lauren C Power Cleans / 5+20
    Jean-Marc 50 / 4+32 (15)
    Jim Rx / 6 Rx

  • Michael L
    Posted at 09:18h, 19 August

    CFHQ Tuesday 14th Aug
    50-35-20
    Wall balls ( sub 15 kg thrusters)
    Pull ups
    Double unders
    24.52

Post A Comment
JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.