WOD Monday 15th August 2011

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7 Rounds

400m Sprint
12 Ground to overhead (42.5kg / 30kg)

Thanks to CrossFit Southie for this WOD

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REST DAY Sunday 14th August 2011

Rowing recovery by Wayne Fahy

WOD Saturday 13th August 2011

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Running Clinic Week 3

We will be holding the running clinic every Saturday at 7am for 4 more weeks,

to prepare you for the Bridge to Brisbane.

WOD
Run 8km

Scaling Option
Run 5km

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WOD Friday 12th August 2011

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4 x 500m Row

Mon getting some air at the Toowoomba CrossFit challenge

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WOD Thursday 11th August 2011

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"Fran"
21-15-9 reps for time:-
Thrusters 42kg (30kg)
Pullups

One of the most famous CrossFit workouts "Fran"

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WOD Wednesday 10th August 2011

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Power Clean

5 - 5 - 5 - 5 - 5

Push Jerk

5 - 5 - 5 - 5 - 5

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WOD Tuesday 9th August 2011

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For time:

Row 500m

Then 5 rounds of:

10 Push Press 40/30kg

20 Sit ups

30 Double Unders

The early crew.  Why would you want to be anywhere else at 5.15am on a Monday morning?  

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WOD Monday 8th August 2011

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“Helton”

Three rounds of:

Run 800 meters

30 Dumbbell squat cleans 50 pounds

30 Burpees

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REST DAY Sunday 7th August 2011

Our New Logo!

WOD Saturday 6th August 2011

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Running Clinic Week 2

We will be holding the running clinic every Saturday at 7am for 5 more weeks,

to prepare you for the Bridge to Brisbane.

WOD
Skills & Drills

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WOD Friday 5th August 2011

would like to book in for this WOD, please post your name in the comments, thanks.

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Push Press

5-5-5-5-5

Back Squat

5-5-5-5-5

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WOD Thursday 4th August 2011

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Within 20 minutes

Row 1000m

Then in the remaining time:

AMRAP

5 SDHP 50/35kg
10 Push ups
15 Toes to bar

A new lick of paint for the Box!  If anyone has trouble finding the front door now, it's 150 Burpees!!!

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WOD Wednesday 3rd August 2011

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Athletes will have 20 minutes to find a 3RM Thruster

then:

Three rounds for time

30 Double unders
20 Pull ups
10 Thrusters at 50% of best triple

Post 3RM, and time to comments

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WOD Tuesday 2nd August 2011

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“Helen”

Three rounds for time:
Run 400 meters
24kg / 16kg Kettlebell X 21 swings
12 Pull-ups

The Fittest on Earth have been crowned: Rich Froning Jr. and Annie Thorisdottir are the 2011 Reebok CrossFit Games champions

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