Coastal Crossfit

  • How Do I Start?

  • Navigation

  • CrossFit.com Links

  • Team Building

  • Videos

  • Affiliates

  • How do I start?

    Contact us via phone, email or drop in to book your introductory sessions.

  • Who is CrossFit for?

    "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".

  •  

    February 2012
    S M T W T F S
    « Jan    
     1234
    567891011
    12131415161718
    19202122232425
    26272829  
« WOD: Tuesday
WOD: Thursday »

WOD: Wednesday

Snatch, 1 rep
Clean and jerk, 1 rep
Perform as many rounds and reps as possible in ten minutes of:
6 Squat Clean 55kg (40kg)
12 Pull-ups
24 Double-unders

Add together the best snatch, the best clean and jerk, and the total reps performed in the triplet for your final score.

Post score to comments.

DSC_1666

  Post best caption to comments.

This entry was posted on Tuesday, August 17th, 2010 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.

10 Responses to “WOD: Wednesday”

  1. Coastal CrossFit says:
    August 18, 2010 at 7:31 am

    WOD Results: (Snatch/C&J/AMRAP=Total)

    5.00am
    Liz: 26/31/170 = 227 23.5kg
    Tony: 52.5/62.5/171 = 286 40kg
    Michael: 37.5/50/169 = 256.5 30kg
    Dan: 25/30/169 = 224 30kg

    6.00am
    Stephen: 61/80/139 = 280 rxd
    Maren: 37.5/55/86 = 178.5 rxd
    Selena: 27.5/38.5/139 = 205 25kg
    Mitchell: 65/85/100 = 250 55kg
    Muzz: 52.5/67.5/110 = 230 50kg

    9.30am
    Marie: 35/45/172 = 252 rxd
    Chris: 71/90/238 = 399 rxd

    3.30pm
    Intro: Brooke & Kerri (welcome to Coastal CrossFit)

    5.00pm
    Wade: 85/105/176 = 372 rxd
    Grant: 37.5/55/135 = 227.5 40kg
    Deniece: 30/37.5/126 = 193.5 30kg
    Amanda: 22/25.5/122 = 169.5 16kg
    Aaron: 60/70/180 = 316 rxd
    Sarah: 23.5/31/140 = 194 21kg
    Jared: 35/50/210 = 295 20kg
    Robbie: 60/75/182 = 317 rxd
    Bron: 16/16/200 = 232 16kg

    6.00pm
    Lance: 50/65/175 = 290 rxd
    Sue: 40/55/174 = 269 rxd
    Sam: 26.5/35/174 = 234.5 20kg
    Paige: 18.5/18.5/124 = 161 18.5kg
    Sean: 50/55/100 = 205 40kg
    Gozz: 60/72.5/168 = 300.5 rxd

  2. Coastal CrossFit says:
    August 18, 2010 at 10:41 am

    Maren; you must have mis-calculated your AMRAP score. 86??? Doesn’t sound right.

    Chris.

  3. Glen says:
    August 18, 2010 at 12:28 pm

    Stephen… Awesome mate!!

  4. amandanrob says:
    August 18, 2010 at 8:25 pm

    hey chris, my total for the amrap should be 175 with a total of 310. Robbie.

  5. Aaron says:
    August 18, 2010 at 9:45 pm

    hey Chris, for sake of accuracy, my AMRAP figure was 186, but the total is still correct at 316rxd. Sorry….