Run 5km
Post time to comments.
Compare to – http://www.coastalcrossfit.com.au/archives/wod-tuesday-15/
New Years Eve: Lance and Selena have extended an invite to their place for New Years Eve festivities. If you would like to go along, please call Lance on – 0458 643 090 and he will give you the details.
50-40-30-20-10 rep rounds for time of:
Double-unders
Sit-ups
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Compare to – http://www.coastalcrossfit.com.au/archives/wod-annie/
4 Rounds for time of:
50 Squats
Run 400m
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Time to start thinking about this again!
Coastal CrossFit QLD Closed
Find or improvise a pull-up bar in a park or at home and -
Perform as many rounds as possible in 20 minutes of:
400m run
Max. rep pull-ups
Post number of pull-ups completed in each round to comments.
100 Burpees for time.
Coastal CrossFit QLD Closed
For time:
Walking Lunge 30m 21 Push-ups 21 Sit-ups Walking Lunge 30m 18 Push-ups 18 Sit-ups Walking Lunge 30m 15 Push-ups 15 Sit-ups Walking Lunge 30m 12 Push-ups 12 Sit-ups Walking Lunge 30m 9 Push-ups 9 Sit-ups Walking Lunge 30m 6 Push-ups 6 Sit-ups Walking Lunge 30m 3 Push-ups 3 Sit-upsPost time to comments.
WOD for home:
100 Double Unders
25 Squats
75 Double Unders
50 Squats
50 Double Unders
75 Squats
25 Double Unders
100 Squats
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Marie during the Pool WOD.
3 rounds for time of:
Run 400m
21, Kettlebell Swings @ 24kg (16kg)
12, Pull-ups
Post time to comments.
For time:
7, Snatch 60kg (40kg) Run Car Park (100m) 7, Overhead Squats 60kg (40kg) Run Car Park 7, Thrusters 60kg (40kg) Run Car Park 7, Cleans 60kg (40kg) Run Car Park 7, Push Press/Jerk 60kg (40kg) Run Car Park 7, Front Squats 60kg (40kg) Run Car Park 7, Sumo-deadlift High Pull 60kg (40kg) Run Car ParkPost time and load to comments.
4 x 200m rowing sprints
Each rowing effort (seconds) is to be matched with burpees. eg. 36 sec. = 36 burpees. There is to be no rest between the rowing effort and burpees.
Rest accordingly after each burpee effort.
Post number of seconds/burpees for each round and total to comments.
CrossFit Olympic Lifting Cert. at CFB
