Training in the Park 5.30am
No 9.30am session today
“Burpees for the Kids” 4.30pm and 5.30pm at the Box.
3 rounds for time
15 Front squats 60kg /40kg
400mt run
30 Pull Ups
Back Squats
1-1-1-1-1-1-1-1-1-1
Finish with a 2k row for time
Burpee Count due! Please email me drew@crossfitbroadbeach.com.au
CrossFit Broadbeach Group Training Team WOD – 2 rounds for time
400mt Rope Carry including -
25mt Sand Hill Run
100mt soft sand run
100 Kettle Bell Swings
Each team will carry the rope the entire length of the course. If the rope touched the ground 5 burpees will have to be performed from all team members before continuing. Once the course is completed place rope on the ground then perform the kettle bell swings as a team.Repeat the course with the rope and kettle bell swings again for the 2nd round.
Coffee after WOD 9.15am
Rest Those Legs!!
We will be open for drills skills and catch up WODs
“Burpee Challenge” is still on. Get into it.
Harden Up Challenge – Sunday, 15th, August 2010
Registration is now open for the Harden Up challenge.
CrossFit Broadbeach members now registered – DrewG, DrewA, Kat, Megan, Nick
We would appreciate your support on the day or join us and compete yourself
Strength – Dead Lifts 5-5-5-5-5
Then Complete – Bottom to Bottom “Tabata Squats”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times)
Rest at the Bottom of the Squat!
The score is determined by adding up the lowest number of reps in each set.
Work as fast as you can
Post scores to comments
CrossFits Foundational Movements improve athletic performance, core stability, flexibility, strength, power and speed. Scaling of these movements is encouraged for the correct precription of intensity. Our training programs and methods at CrossFit Broadbeach are prescribed to give you quality CrossFit Training. We encourage questions on Nutrition and any part or the CrossFit Broadbeach Training Program.
3 Rounds for time
9 Overhead Squats 40kg /30kg
15 Sumo Deadlift High Pull 40kg / 30kg
21 Push Press 40kg / 30kg
Finisher - “Burpee Challenge” Starts today
Buy In as many burpees as you can in 5 mins
I will be in the Park tomorrow from 8am to brush up on your Skills.
We will have an easy sand run on the beach to finish.
2010 Games has started check out www.live.crossfit.com
Starting Monday
Yes 15,000 its not a Typo.
Buy Into the Challenge $150
Why are we charging people? – We want to raise as much money as possible to give to the Childrens Hospital in Brisbane.
If you cant afford $150 help out with what you can any donation will be appreciated OR find a sponsor to chip in
I will have a flyer out on sunday for the details of the challenge.
Why are we starting Monday? – Less time to contemplate the inevitable.
People on board all ready – Drew G, Drew A, Kat, Cam, Nick. Come on, its for a good cause.
3, 2, 1, GO!
Group Training on Weekends in the Park is fun challenging and rewarding.
CrossFit Broadbeach Group Training is all about getting off your Back Side and experiencing community training at its best. Our program is scalable and open to all levels of fitness. Come and try CrossFit Broadbeach Outdoor Group Training.
We hold our CrossFit Broadbeach weekend Group Training Sessions in the Park opposite “Carmels By the Sea Apartments”, Old Burleigh Road just North of Margret Street and Broadbeach Primary School. Look for the Black Toyota Ute with CrossFit Broadbeach Logo on it.
When – 8am Sharp
How Much – $15
Team WOD – for time
200 x Ground to Overhead 30kg / 20kg
300 x Squats
20 x 100mt Farmers Walk Carry 48kg /24kg
Work in teams of 3 -4 persons, Only 1 person working at any one time, use kettle bells or dumbbell for the Farmers Walk