The WOD's

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WOD: Monday

*Well done again to everyone who completed Hursty on Saturday. What a great morning of community it was!

A. 0-5 min:
Row 1200/1000m
5 min. until failure:
Death by 10m (starts at 10 reps)

B. Stretch/mobility circuit.
*We have intentionally programmed an easier day today to allow everyone to get over Hursty.

Brenden-photo

WOD: Saturday

*Please take note of the information in the post above regarding timings, scaling etc.

“Hursty”
15 Rounds for time of:
Run 100m
7 Front squats 60/40kg
Run 100m
7 Burpee Pull-ups (30cm above max standing reach)

The 15th of July 2018 will mark the 11th anniversary of the passing of Brendan Hurst (Hursty). For those that don’t know, Brendan was the partner of Coastal CrossFitter and good friend Tanya Cashin, and father to their son Max.
Brendan was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad.
Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of Tanya and Max.
It is our honour to be conducting a Memorial WOD for Brendan and would love to see maximum attendance and effort on this day.

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WOD: Friday

In anticipation of a quiet day before Hursty on Saturday, today’s sessions will be open gym format.

We are happy to provide you with ideas or you can do your own choice of workout or skills and drills.

Start and finish times for sessions will be as per normal but you can turn up any time during those periods.

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WOD: Thursday

A. Clean & Jerk 3 x 65%, 3 x 70%, 3 x 65%, 3 x 70%, 3 x 65%, 3 x 70%, 3 x 65%

B. 3 x 50 stroke efforts on the rower.
*Your score is calories.
*These should be an all out effort.
*Rest as necessary between efforts.

tim m

WOD: Wednesday

Five rounds for time of:
15 Toes to Bar
20 Lunges (alternating legs) 20/15kg
30m Bear Crawl
20 Lunges (alternating legs) 20/15kg

Elliott

WOD: Tuesday

AMRAP in 30 minutes:
50m Farmers Carry 2 x 24/16kg KB’s
10 x 10m Shuttle Run
50m Overhead Carry 20/15kg
100 Skip
*Compare to last time – here.

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WOD: Monday

A. Snatch: 3 @ 70%, 3 @ 75%, 3 @ 70%, 3 @ 75%, 3 @ 70%, 3 @ 75%, 3 @ 70%

B. “Josh”
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
*U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

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WOD: Saturday

Partner Workout:
Row/Front Support (rings)
Burpees/Flexed Arm Hang
Shuttle Run/Squat Hold
*6 minutes at each station, one partner performs the scored component (row, burpee, shuttle) while the other performs the static component. Rotate as often as you like within the 6 minutes.

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WOD: Friday

For time:
Row 500m
50 Toes to Bar
50 Ball Slams 12/9kg

Rest

Row 350m
35 Toes to Bar
35 Ball Slams

Rest

Row 200m
20 T2B
20 Ball Slams
*Record your time for each individual section and then add them together for a total.

 

WOD: Thursday

WOD: Thursday

*Check out the attached video – 299kg Back Squat @ 82kg BW.

A. Clean & Jerk 5 x 3 @ 65%.

B. 10-1 reps for time of:
Front Squat 75/50kg
Run 100m