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    "The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".

    CrossFit "delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life reward this kind of Fitness". (Coach Glassman, CrossFit Co-Founder)

  • World Class Fitness in 100 Words

    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".

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« WOD: Friday
Rest Day at Coastal CrossFit Queensland »

WOD: Saturday

Find your 1RM Turkish Get-up (both arms)

then…

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 10kg (6kg) Reps
Sumo deadlift high-pull, 35kg (25kg) Reps
Box Jump, 20″ box Reps
Push-press, 35kg (25kg) Reps
Row Calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

This entry was posted on Friday, June 17th, 2011 at 8:00 pm and is filed under Coastal CrossFit News. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

7 Responses to “WOD: Saturday”

  1. Glen says:
    June 17, 2011 at 9:07 pm

    There is no better programming than when ‘Fight Gone Bad’ is the ‘finisher’… I love it!!

  2. James says:
    June 18, 2011 at 12:34 pm

    ‎10 Rounds for time of
    12 Burpees 12 Handstand Push ups

    19:42 RROM on HSPU

  3. Coastal CrossFit says:
    June 18, 2011 at 6:25 pm

    WOD Results:

    7.00am
    Ian: 16kg/inj.
    Gavin: 25kg/263 rxd
    Steve K: 27.5kg/248 rxd
    Sam B: 12.5kg/147
    Danni: 12.5kg/185
    Di: 15kg/188 rxd
    Nathan: 25kg/267 rxd
    Chantal: 20kg/242 rxd
    Paige: 10kg/168 rxd
    Nick: 25kg/253 rxd

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