Coastal CrossFit Queensland | Sunshine Coast

WOD: Friday

WODs March 2, 2017

Five rounds, each for time:
Row 400m
15 Burpees (over the rower)
*Rest as necessary between rounds.

WOD: Thursday

WODs March 1, 2017

A. EMOM x 10:
1 Kipping Swing
1 Knees to Elbows
4 Toes to Bar
*This is a progression from last week. Only advance if you were able to complete last weeks format without modification.

B. Three rounds for time:
Run 200m
Farmers Carry 100m
*Choose your own weight.

WOD: Wednesday

WODs February 28, 2017

EMOM x 20:
1 Power Clean
2 Front Squat
3 Push Jerk

Thanks to everyone for an absolutely smooth start to the Open. It normally takes a few weeks to get into the groove but if this week was anything to go by, we’re in for a great time! Thanks to everyone for their efforts.
Please don’t forget to submit your score by the deadline. If you have any problems, please let us know if you think we can help.

A. Ascend as far as possible in 15 min:
3 C2B Pull-ups
3 Push-ups
100 Skip
6 C2B Pull-ups
6 Push-ups
100 Skip
*Continue to add 3 reps to the pull-ups and push-ups per round until time is up.

B. Stretch/mobility circuit.

WOD: Monday

WODs February 26, 2017

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

*We have an alternate workout for athletes who have already completed 17.1 and do not wish to re-do it.

WOD: Saturday

WODs February 24, 2017

CrossFit Open 17.1
Important Details:
– Please be in attendance for the brief at 7:00am regardless of which heat you plan to go in.
– We will be running heats of 8-10 people comprised of a mix of male/female, Rx’d and scaled athletes.
– Be sure to know the standards for competing and judging (watch the video/read the standards).

Most importantly, don’t stress. Treat this like any other workout -come in, try hard and don’t over think it. Thankfully CF HQ have chosen to start off this year’s Open season with a really inclusive workout that will be a great ice breaker especially for those that are participating in their first Open.