Coastal Crossfit

News and Events

January 6th, 2012

Competition: CrossFit Brisbane is hosting the Again Faster-Hardn’up Challenge on the 11-12th of Feb.  This event includes the option to compete as an individual, as part of a team or in a Weightlifting competition.  If you are a little daunted by the prospect of competing as an individual, why not get a team together.  This competition will sell out fast, so if you are keen – do not delay.  CFB always host a great competition and with some well known CrossFitters from the USA heading over it is sure to attract some top Aussie talent.  Lets get a crew together for this one – it will be a good hit out before the CrossFit Open starts on the 22nd of Feb.

CrossFit Brisbane is hosting the Again Faster Hardn’-up Challenge on Feb 11th & 12th. CFB alway hosts a event and with a few well known CrossFit names from the USA heading over it should attract some good Australian talent. Check out the link for more info – http:// www.crossfitbrisbane.com/hardnup2012/

WOD: Saturday

January 27th, 2012

For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (16kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders

Grab a partner, scale the reps or man-up and hit it on your own.

Post time to comments.

Read the rest of this entry »

WOD: Friday

January 26th, 2012

Deadlift 5×1 @ 90%

then….

Tabata Row

Post load and metres to comments.

DSC_0522 Read the rest of this entry »

Australia Day

January 26th, 2012

Have a great Australia Day.

Here is a WOD you can do from home:
100 Plyo Push-ups
Run 100m each time you break.

A break means you have stopped moving.

Post time to comments.

Happy Birthday Zane!

One Million Dollars

January 25th, 2012

Check out this post that I found on CrossFit Balboa this morning: “I was talking to my old pal Scuttle Butt this evening and apparently word on the street is that this years Crossfit Games winner will receive $1,000,000.00 That’s a whole lotta cheddar. For the record, this is an unconfirmed rumor but top secret CFB sources say it’s a definitely maybe. All I know for sure is that my training just went from “Training for life” to “Training for life… and maybe a million dollars.” If true, this represents a sea change in the CF world. Last year was huge, this year it is truly a professional sport. The bar has been raised, either get with the program or get out of the way!”

Nothing like a good rumor!

dollars

WOD: Wednesday

January 24th, 2012

Shoulder Press 5×1 @ 90%

then….

Climb as far up the ladder as possible in 10 minute of:
1 Wall Climb
10 Sit-ups
2 Wall Climb
10 Sit-ups
3 Wall Climb
10 Sit-ups
etc.

Post load and reps to comments.

AFHCFlyer Read the rest of this entry »

WOD: Tuesday

January 23rd, 2012

Five rounds for max reps of:
Unbroken Pull-ups
Hip Extension (1 sec pause at top)

Rest between rounds

Finisher:
Max reps Burpee Box Jump 30″ (24″) in 7 minutes.

Post totals for pull-up/hip ext and burpee box jumps to comments.

DSC_0226 Read the rest of this entry »

WOD: Monday

January 22nd, 2012

Back Squat 5×1 @ 90%

then…

Three rounds for max reps of:
1 min Overhead Squat (choose your own load)
1 min Ring Dips
1 min rest

Post load/reps and weight to comments.

Read the rest of this entry »

Rest Day at Coastal CrossFit Queensland

January 22nd, 2012

Have a great day – don’t forget to do some recovery work!

IMG_3395Fun with the Prowler!

WOD: Saturday

January 20th, 2012

Perform as many unbroken Jump Squats as possible.

then….

Five rounds for time of:
1/2 of Jump Squat max effort
1 Suicide Shuttle

The rounds will be performed on a 4 minute cycle. Rest for the unused portion of each round.

Post Jump Squat max effort and slowest time to comments.

crossfit eatingHappy birthday to Amber, Robbie & Lisa.

WOD: Friday

January 19th, 2012

Deadlift 3×3 @ 85%

then….

Five rounds of:
1 min Kettlebell Swings 24kg (16kg)
1 min rest

Your first round determines your target score – your goal is to match this score in rounds 2, 3, 4 & 5. Each rep under your target score is a Burpee penalty to be paid in the minute rest. You must complete your Burpees in the minute rest to retain your rx’d. No Gaming!!!

Post load and target and total burpees (if owed) to comments.

Check out Chris on the CrossFit Football website.

Kath Read the rest of this entry »