Saturday 23/08/14

by Drew on August 22, 2014

Weigh Lifting class at 6am

Allstar team WOD at 7:30am

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Friday 22/08/2014

by Drew on August 21, 2014

“Cruel Karen”

150 Wallballs for time.

Perfom 3 burpees every  minute before start the wallballs

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Thursday 21/08/2014

by Drew on August 20, 2014

Gymnastics classes tomorrow 5:30am and 5:30pm

Open gym all the other classes

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Wednesday 20/08/2014

by Drew on August 19, 2014

1) Clean and Jerk

1 Rep Max

2) “Tabata” Sit ups

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Tuesday 19/08/2014

by Drew on August 18, 2014

7 min AMRAP

7 Chest to bar

7 KB swing (24/16)

7 Box Jumps (24/20)

Rest 3 min

7 min

14 DL (70/50)

14 Double unders

14 Push Ups

Rest 3 min

1X 400m Run

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Monday 18/08/2014

by Drew on August 17, 2014

1) Strict Press

5-5-3-3-2-1-1

2) Push Press

5-5-3-3-2-1-1

3) 3 rounds for time

25 Cleans 50/35

50 Double Unders

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Saturday 16/08/2014

by Drew on August 15, 2014

WODstock is on!!!!
The gym is closed today.

Good luck to all of our members competing. Have fun and GO HARD!

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Friday 15/08/2014

by Drew on August 14, 2014

One more sleep till WODstock!!!

1) For time

Run up the hill

2) Max. Jump: Distance

3) Max. Jump: Height

4) 100 Hollow Rocks

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Thursday 14/08/2014

by Drew on August 13, 2014

WODstock this weekend!

Check out the FB page “WODstock  Competition Series” to see the awesome work the team does in supporting our community. Our Broadbeach event is not far away, so please keep October 11th free to participate either by volunteering or competing.

Gymnastics classes 5:30am and 5:30pm

Open gym for all other classes. Come and have fun playing table tenis, Jenga and Darts!

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Wednesday 13/08/2014

by Drew on August 12, 2014

“ROWING BADGER”

3 rounds

30 Squat Cleans (42.5/30)

30 Pull ups

800m Row

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Tuesday 12/08/14

by Drew on August 11, 2014

18 min OTM

1st minute: 6 toes to bar

2nd minute: 6 burpees

3rd minute: 6 shoulders to OH (55/40)

Starts on number 1 again

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Monday 11/08/2014

by Drew on August 10, 2014

Hey CFBB champions,

We have many members participating in event 1 of the WODstock series on Saturday in Toowooba. Check out the FB page “WODstock  Competition Series” to see the awesome work the team does in supporting our community. Our Broadbeach event is not far away, so please keep October 11th free to participate either by volunteering or competing.

1) 3 X 400m RUN

2) 3X3 OHS

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Friday 08/08/2014

by Drew on August 7, 2014

1) 10 min OTM

Double snatches

2) 3 rounds of 14.1

30 double unders

15 Snatches (35/25)

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Thursday 06/08/14

by Drew on August 6, 2014

Gymnastics classes at 5:30am and 5:30pm

Open gym for all of the other classes

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Wednesday 06/08/14

by Drew on August 5, 2014

“FIGHT GONE BAD”

3 rounds rotating each minute

Wallballs (9/6)

Sumo Dead Lift high pull (30/20)

Box Jumps (20”)

Push Press (30/20)

Row (calories)

1 minute rest between rounds

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Tuesday 05/08/14

by Drew on August 4, 2014

1) Power Clean touch’n'go

3-3-3

2) For time – 7 minutes cut off

12 Cleans (Advanced: 60kg/40kg. Intermediate:40/30. Beginners 30/15)

12 Burpees over the bar

9 Cleans (Adv:80/50.  Int: 50/35. Beg. 35/20)

9 Burpees over the bar

6 Cleans (90/60, 60/40, 40/25)

6 Burpees over the bar

3 Cleans (100/70, 70/50, 50/30)

3 Burpees over the bar

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Monday 04/08/14

by Drew on August 3, 2014

Working in pairs

250m Row

30 Kettlebell swings (24/16)

30 Double Unders

30 Toes to bar

500m Row

50 Kettlebell swings (24/16)

50 Double Unders

50 Toes to bar

500m Row

30 Kettlebell swings (24/16)

30 Double Unders

30 Toes to bar

250m Row

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Friday 01/08/14

by Drew on July 31, 2014

“Bear Complex”

7 rounds (without dropping the bar – Find the max load)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

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Thursday 31/07/14

by Drew on July 30, 2014

Welcome back Coach Drew!!!

Gymnastics classes 5:30am and 5:30pm

Open gym for all other classes. Catch up on the WODs you have missed, weaknesses and Squat Program.

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Wednesday 30/07/14

by Drew on July 29, 2014

1) Dead Lift

15 minutes to build 1 Rep max for the day

2) “Tabata”

2A – Sit ups

2B – Hanging on the bar

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