WOD Thursday 24/12/2015
TODAY WE ARE SAD TO SAY FAREWELL TO THIS CHAMPION BLOKE WHO HAS BEEN LIKE A LOYAL ROCK TO ME AND MY FAMILY SINCE THE GOODLIFE DAYS ABOUT 9 YEARS AGO. I WOULD LIKE TO SAY A HUGE THANKS AND CHEERS TO THIS LEGEND FOR ALL THE HELP AND SUPPORT HE HAS GIVEN ME – I KNOW CROSSFIT 4551 IS CERTAINLY A BETTER PLACE FOR EVERYONE BECAUSE OF YOU AND YOUR SELFLESS EFFORTS. WE WISH YOU, MIM AND THE KIDS ALL THE BEST IN YOUR NEW JOURNEY UP NORTH AND LOOK FORWARD TO SEEING YOU WALK INTO THE GYM LATE AND UNIMPRESSED ABOUT THE WOD ON YOUR TRIPS BACK TO THE COAST. CHEERS LEGEND!!
A REMINDER THAT THURSDAY IS THE START OF OUR MODIFIED HOLIDAY TIMETABLE. PLEASE CHECK OUR “NEWS AND EVENTS” LINK ABOVE FOR THE CHANGES.
A) 18mins to find your 6RM:
Sumo deadlift
-Reps are touch and go.
B) Amrap in 10mins of:
10 Kettlebell sumo deadlift high pull, 24kg (16kg)
10 Calorie row
10 Alternating pistols
Post loads and total reps completed to comments.
WOD Wednesday 22/12/2015
Thruster
1-10-1-20-1-30
-Select a load that can be kept unbroken.
-Rest in the front rack or overhead position.
Post loads for each set to comments.
WOD Tuesday 22/12/2015
A) 15mins to find your 2RM:
Power snatch
-Reps do NOT have to be touch and go.
B) For time:
Run 400m
15 Hang power snatch, 60kg (42.5kg)
Run 400m
15 Power snatch, 60kg (42.5kg)
Post loads and time to comments.
WOD Monday 21/12/2015
Thanks to everyone who turned out for our Christmas party at the Mooloolaba bowls club, an unreal night had by everyone 🙂
Choose one of the following:
4 Rounds each for time of:
Bike 1.6km
Run 800m
Row 800m
Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.
Post times for each effort to comments.
Team WOD, Saturday 19/12/2015
“Partner WOD”
For time:
200 Double Unders
Then 10 rounds of:
5 Overhead squats, 60kg (42.5kg)
10 Calorie row
15 Push-ups
Then finish with,
50 Burpee pull-ups
-One bar, one load per team.
-One athlete works at one time.
-Alternate stations.
Post load and team time to comments.
WOD Friday 18/12/2015
A) 20mins to find your 2RM:
Bench press
B) “Tabata”
Hollow rocks
7m shuttle run
-Score is total reps for each.
Post load and total reps for each exercise to comments.
WOD Thursday 18/12/2015
A SAD DAY FOR THE BOX TODAY AS WE LOSE THIS LEGEND OF A BLOKE TO THE GOLD COAST FOR WORK COMMITMENTS. NO DOUBT WE WILL STAY IN TOUCH AND CATCH UP WHEN WE CAN IN THE FUTURE, TAKE CARE AND ALL THE BEST JIMMY!!
In teams of 2-3 complete the following:
For time:
22 Rope climbs, (15ft target)
44 Power cleans, 60kg (42.5kg)
66 Knees to elbows
88 Box jumps, 24″ (20″)
Run 1200m with a kettlebell, 16kg (12kg)
-One athlete works at one time.
-Partition reps however.
Post loads and team time to comments.
