For Time:
10 Handstand Push-ups 50 Double Unders 20 Pull-ups Run 200m 30 Push-ups 25 Box Jumps (24inch) 40 Sit-ups 25 Burpees 50 Squats Row 250m 1 minutes rest then: Max rep Push Press, 20kg (16kg)Post time and Push Press reps to comments.
CrossFit, anywhere, anytime!
Enjoy the great weather and hit the beach or;
Run 10km
Post time to comments.
Good luck to Muzz and Sue in the Bridge to Brisbane today!
42.5 kg Overhead Squat, 100 reps for time.
Everytime the bar is lowered from overhead you must perform 30 box jumps (24″)
Friday night smash-up
Five rounds for time of:
Run 200m
21 Sumo Deadlift High Pulls, 42.5kg
12 Ring Dips
Post time to comments.
Sideshow Dan doing some good kips.
As many rounds as possible in 20 minutes of:
Run 400m
24kg Kettlebell swing, 21 reps
10kg Wall ball, 15 reps
Knees to elbows, 9 reps
Post number of rounds completed to comments.
The Crew from CrossFit Sunshine Coast.
Clean 1-1-1-1-1-1-1,
Then: Grace
Clean & Jerk 60kg 30 reps for time.
Post Max Clean and Grace time to comments.
The 6am Crew
Team Bad Ass
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Five rounds for time of:
100kg Deadlift, 7 reps
21 Burpees
Post time to comments.
Thanks to CrossFit Coolum Beach for the WOD.
'Hollywood' fighting for a good over head lock out.
Have a well earned rest and enjoy the great weather, or:
Three rounds for time of:
30, Push-ups
50, Sit-ups
75, Squats.
Post time to comments.
The aftermath of 'Killer'
7 Rounds for time of:
15 Weighted Lunges, 20kg
15 Kettlebell Swings, 24kg
15 Push Ups
Post time to comments.
Thanks to CrossFit Coronado for the WOD.
Great to train with the crew at CrossFit Coolum Beach.
