CrossFit Broadbeach

We will hit the Park and the Beach tomorrow. 8am

CrossFit Broadbeach is Moving to a new Box. Exciting times more details tomorrow.

The Beginning 23/12/09

5 rounds for time

5 Dead Lifts 80kg / 60kg

10 Box Jumps 24in/20in

15 Pull Ups

AMRAP in 20mins

Turkish get ups - 5 left arm – 5 right arm 24kg / 16kg

100mt run

Well done! Joel winning the first round of the Australian waterskiing championship last weekend.

Front Squats 5-5-5

Then for time complete  21-15-9  of

Front Squats 60kg /40kg

Burpees (Chest to ground)

Post times and loads to comments

I cringe most of the time when I’m asked that question…”how much does it cost?”  I know it’s shocking at first, and there are many boxes who charge twice and three times what I do, and I still think I’m “too expensive”.

Let me back up a bit.  I don’t really think I’m too expensive.  I think I’m perceived as too expensive.  What’s too expensive is a sedentary lifestyle and poor diet that leads to countless ailments.  That crap is expensive.  Add up your medical bills this year.  Go ahead, I’ll wait.

And not just what you pay out of pocket, but all those statements you get from your insurance company too.  Remember to include cold medicines, upset stomach relief, expensive acne treatments, and over-priced “health foods”.

The masses (that’s you) pour their cash, and the cash of others (that’s me), into bottomless pits; searching for immediate relief of what ails them, and a quick burst of “glee”.  None of which is lasting, or credible.

CrossFit, and the nutritional advice we espouse, will lower these costs drastically.  Over the near term, you will be challenged, exhausted, elated, and hopeful.  Over the long term, you’ll be healthier by being stronger, leaner and faster.  Your immune system will boosted by hormonal balance and optimum nutrient intake.

Additionally, think of the lowered costs of your family’s health care by the positive example you begin to be to them.  Two parents who CrossFit, and eat Paleo, will in-turn hopefully feed their children the same way, and encourage them to stay active as well.  What better gift are you giving your children than a healthy, long, active life?

In a world that is bent on selling you the quick fix, and the quick fix for your quick fix that didn’t fix anything quick…. why not try the alternative?  Why not try working for something, instead of buying something?  Let’s earn our health!  We may all set goals for our max deadlift or 5K run times, but the real reward isn’t in achieving that goal, it’s the ability to set another goal after that, and another after that.  Longevity.

Yeah, CrossFit is expensive.  But the alternative should be unacceptable.

We will be open for Skills and Drills.

Catch up on your burpees for the challenge.

For Time -

50mt Over Head Walking Lunge 20kg/10kg

50 Box Jumps 24in/20in

50 Pull Ups

50 Wall Ball 8kg/5kg

50 Push Press 20kg/15kg

50 Sumo Deadlift High Pull 24kg/16kg (Kettle Bell)

“Nancy” - 5 rounds for time

400mt Run

15 Over Head Squats 42kg / 30kg

We are in the Park today 8am join us for some Outdoor Group Training

WOD –  AMRAP in 20 mins

CrossFit Cards 

Big Week, enjoy the Day Off!

We will be open for Skills and Drills. 5.30am, 9.30am, 4.30pm. 5.30pm.

For time -

Run 800mts

21 – 15 – 9

Sumo Dead Lift High Pull 40kg /20kg

Wall Ball 8kg /5kg

Run 800mts

Post times to comments

“Helen”

3 rounds for time

400mt Run

21 Kettle Bell swings 24kg/16kg

12 Pull Ups

Park - 3 rounds for time

100mt Tyre Flips

Push Press 30kg / 20kg

Box Jumps 24inch

Abmat Sit Ups

Team of 4.  Person on the tyre flips sets the pace, rotate stations after the 100mt tyre flips have been completed.

The Box – “Murph” for time

1600mt Run

100 Pull Ups  

200 Push Ups

300 Squats

1600mt Run

Scaling will take place.

Rest Day today.

For those who want to train today please come in and practice Handstands, Pull Ups and L sits.

The Burpee Challenge is still going! Time to check in with your totals and your money raised for The Royal  Brisbane Childrens Hospital.

“For the Brave” 

AMRAP in 60 mins

“Burpees”

3,2,1, GO!

Post reps to comments.

Video by Dominic McKenna, (Nice job Dom)

5 rounds for time

6 Burpees

12 Kettle Bell Swings 32kg/24kg

24 Abmat Sit Ups

48 Double unders

Weekends are warming up! - CrossFit Broadbeach outdoor group training in the Park – 8am Saturday and Sunday. Join us for some Fun WODs, team challenges, and a whole lot of hard earned sweat and my be a few tears. Definitely Coffee after at 3 beens

Scaling will take place for the beginners and novice Crossfitters.

“Be Brave” and get into CrossFit Broadbeach.

Call Drew if you have trouble finding us 0413 172 643

Double Under Time

WOD – AMRAP in 25 mins

300mt Sand Bag Sprints

5 power cleans 60/40

10 Wall Ball 8/5

Happy Birthday Maddi!!

Happy 11th Birthday Maddi

WOD – For time

3xburpees and 3xtoes to bar

100 Thrusters 40kg/20kg

Perform the burpees and T2B on the minute every minute untill the 100 Thrusters have been completed.

WOD thanks to CrossFit Brisbane.

Rest Up People.

We will be open for Skills and drills from 5.30am in the Park, 9.30am, 4.30pm, 5.30pm at the Box.

30 Muscle Ups for time.

Rest

Then complete 1600mt run for time.

With scaling for Muscle Ups complete 3 x pull ups and 3 x dips for each muscle up.

321 GO!

CrossFit Broadbeach outdoor training sessions in the park are warming up . Come and join us for our outdoor group training 5.30am. We finish with a hot cup of coffee at 3 beens Broadbeach.

WOD - 5 rounds for time

15 Box Jumps 24in / 20in

9 Clean and Jerk 60kg / 40kg

6 Hanstand Push Ups