CrossFit Broadbeach

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

This WOD was in the 2009 CrossFit Games enjoy.

3 rounds for time of

30 Wall Ball  8kg/5kg

30  Squat Snatch 40kg /20kg

30min cut off

We will be open today 5.30am in the park / 9.30am, 4.30pm, 5.30pm at the box

Catch up on WODS and skills.

Burpee Challenge – we are hitting Burpees Today! do it for the Kids!

AMRAP in 20 Mins

9 Powercleans 60kg/40kg

15Box Jumps 24in /20in

100mt run

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

This weekend we are getting down and dirty.

Team WODs

Scalable for beginners

Bring a friend

Group training in the Park and on the Beach.

Bring shoes and a towel (I will bring the buckets and spades)

When 8am

WOD will be posted on the day.

Shoulder Press 5-5-5

Push Jerk 3-3-3

Split Jerk 2-2-2

Finisher – 1k row for time

Rest Those Legs!!

We will be open for drills skills and catch up WODs

“Burpee Challenge” is still on. Get into it.

5 Rounds for time

15  Medicine Ball Cleans 8kg/5kg

10 Box Jumps 24inch/20inch

5 Pull Ups

Finish with 1600mt Run for time

Harden Up Challenge – Sunday, 15th,  August 2010

Registration is now open for the Harden Up challenge.

Click Here to register

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

Some of the CrossFit Broadbeach Crew

3 rounds for time -

30 – 20 – 10

Kettle Bell Swings 32 kg/24kg

Double Unders

Finish with Max toes to bar in 5mins

“Fran”

21 – 15 – 9

Thrusters 42kg / 30kg

Pull Ups

Fully Recover then complete –  

2k Row for time

Post Fran times and 2k ergo times to comments