WOD – Saturday, 22/9/2018

WOD
[A] For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 102.5kg
Women: 70kg

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

TessPullups.jpg

WOD – Friday, 18/9/2018

Friday, 18/9/2018

WOD
[A] Clean
5-3-3-2-2-2-1-1-1-1

[B] Tabata GHD Situps
8 Intervals of 20 secs work and 10 secs rest
Score is total reps

[COMPETITION TRAINING]
[C] Jerk
2-2-2-2-2

[D] For time:
500m row
25 Burpees Box Jump Overs 24″ (20″)
500m Row

Photo Credit: Wendy Swift

DebDL.jpg

WOD – Thursday, 20/9/2018

WOD
[A] For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men thruster 20kg
Women thruster 15kg

[COMPETITION TRAINING]
[B] For time:
50 Deficit Handstand Pushups 4″ (2″)

[C] As far as possible in 5 mins
Yoke Walk
Load with bodyweight

Photo Credit: Wendy Swift

Barbellwod.jpg

WOD – Wednesday, 19/9/2018

WOD
[A] 5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

[COMPETITION TRAINING]
[B] Snatch
2-2-2-2-2

[C] For time:
30 Cal Airbike
30m Handstand Walk
30 Cal Airbike

Photo Credit: Wendy Swift

MiaMike.jpg

WOD – Tuesday, 18/9/2018

WOD
[A] “Tom”
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thrusters, 70kg (47.5kg)
14 Toes-to-bar

[COMPETITION TRAINING]
[B] AMRAP 7 mins:
30 Hip Extensions
30 Pistols
100 Double Unders

[C] As far as possible in 5 mins
Farmers Carry

Load with bodyweight each side

Photo Credit: Wendy Swift

Cam resting.jpg

WOD – Monday, 17/9/2018

WOD
[A] Bench Press
5-5-5-5-5

[B] Weighted Pull-up
5-5-5-5-5

[C] Hip Extension
5 x 20

Perform [A], [B] and [C] as a superset

[COMPETITION TRAINING]
[D] Front Squat
5-5-5

[E] For time:
400m run
30m Suicide
400m Run

The 30m suicide is up and back 5, then 10, then 15, then 20, then 25, then 30m
There is no reset between the 400’s and the suicide

Photo Credit: Wendy Swift

Aylaburpee.jpg

WOD – Saturday, 15/9/2018

WOD
[A] Three rounds for time:
Run 800 meters
30 Kettlebell swings, 24kg (16kg)
15 Pull-ups

[COMPETITION TRAINING]
No extra training, Rest & Recover

Photo Credit: Wendy Swift

Champdl.jpg

WOD – Friday, 14/9/2018

WOD
[A] J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

[COMPETITION TRAINING]
[B] EMOM 12
Hang Power Snatch x 2

[C] For time:
5klm Row Time Trial

Photo Credit: Wendy Swift

BurpeeWU.jpg

WOD – Thursday, 13/9/2018

WOD
[A] Thruster / Push press / Push jerk / Split jerk
1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

[COMPETITION TRAINING]

[B] For time:
400m Farmers Carry, 2 x 32kg (2 x 24kg)
Wear a 10kg (6kg) vest if you have one

[C] As far as possible in 5 mins
Prowler push
Use an unloaded prowler

Photo Credit: Wendy Swift

Sarahb.jpg

WOD - Wednesday, 12/9/2018

WOD
[A] For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

[COMPETITION TRAINING]

[B] Back Squat
3-3-3

[C] 3 rounds for time:
30 GHD Situps
10 Burpee Box Jump Overs 24" (20")

Photo Credit: Wendy Swift

Noosa run start.jpg

WOD – Tuesday, 11/9/2018

WOD
[A] Hang Snatch
5 x 2

Snatch
5 x 2

[COMPETITION TRAINING]
[B] For time:
3 x 800m Run
rest exactly 90 secs between each interval

Score is total time including rests

[C] AMRAP 7 mins
Handstand Walk 30m
1 Rope Climb

Photo Credit: Wendy Swift

Wendy warm up.jpg

WOD – Monday, 10/9/2018

WOD
[A]”Dobogai”
Seven rounds for time of:
8 Muscle-ups
20m Farmer carry, 22.5kg dumbbells

[COMPETITION TRAINING]
[B] Clean & Jerk
2-2-2-2-2

[C] Deadlift
3-3-3-3-3

Photo Credit: Wendy Swift

Janadl.jpg

WOD – Saturday, 8/9/2018

WOD
[A] “Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

[COMPETITION TRAINING]
No extra training, Rest & Recover

Photo Credit: Wendy Swift

Michaelb.jpg

WOD – Friday, 7/9/2018

The gym will be closed for Noosa show today. However, we will be doing a beach workout at access 13 Noosa main beach. Looking at a 7:30am start with breakfast and coffee after. Bring a towel and suitable clothing for working out and getting a little wet...

If the weather is unsuitable we will move location to the gym.

Hope to see you all there!

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WOD – Thursday, 6/9/2018

WOD
[A] Havana
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 82kg
Women: 55kg

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

[COMPETITION TRAINING]
[B] Push Jerk
1-1-1-1-1

[C] 3 rounds for time:
30 GHD Situps
15 Cals Air Bike

Photo Credit: Wendy Swift

DaniHSPU.jpg