Wednesday 23/07/14

by Drew on July 22, 2014

Bring Sally up Squats (60/40)

3X3 Press

3X3 Push Press

3X3 OHS

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Tuesday 22/07/14

by Drew on July 21, 2014

” NUTTS”

10 HSPU

15 Dead Lifts (115/77,5)

25 Box Jumps (30”)

50 Pull ups

100 Wallballs

200 Double Unders

400m Run Carrying Plate (20/15)

Scaled option will be on the board

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Monday 21/07/14

by Drew on July 21, 2014

1) 7 Rounds For Time

250m Run

10 Dumbell Snatch (20/15)

6 Burpees

2) 100 Hollow Rocks

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Saturday 19/07/14

by Drew on July 18, 2014

Open gym from 5am to 7:30am

Team WOD at 7:30am

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Friday 18/07/14

by Drew on July 18, 2014

1) “Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings (24/16)

12 Pull ups

2) 100 Box Jumps For time

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Thursday 17/07/14

by Drew on July 17, 2014

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

Open gym for all of the other classes.
Catch up on any of the workouts  you missed this week.

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Wednesday 16/07/14

by Drew on July 15, 2014

20 min Airdyne or Rower moderate pace

15 min to find a heavy set of:

1 Power Clean

1 Hang Squat Clean

1  Thruster

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Tuesday 15/07/14

by Drew on July 15, 2014

400 Double unders FOR TIME

(every missed rep complete 5 burpees)

12 min CUT OFF

6 min rest

12min AMRAP

3 Wall Walks

6 Toes to Bar

9 Squats

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Monday 14/07/14

by Drew on July 13, 2014

Congratulations to all of the athletes competing on the weekend.
Shout out to Ray and Ash 3rd place in a  Pairs competition in Townsville

Bron 3rd place Individual in Brisbane

CFBB/CoachRX team 1st place in Brisbane

Squat clean

3-3-3

Ladder OTM

Clean & Jerk (60/40)

1 rep

2 reps

3 reps…

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Saturday 13/07/14

by Drew on July 11, 2014

6:00am Open Gym

7:30am Team WOD

Coach Amie will look after you tomorrow.

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Friday 11/07/14

by Drew on July 11, 2014

4 rounds For Time

50 Squats

40 Back Extensions

30 Pull ups

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Thursday 10/7/14

by Drew on July 9, 2014

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

Thanks Guys for being such great clients!
I will miss all of you as I head to the CrossFit Games for 20 days.
I will send updates through FB when I can of the trip and Khan Porters Progress
If you need to contact me please do so through Facebook or email.

Thati is more than capable of handling the day to day operations of the Box
With your help and respect of her doing her job, the Box will run smoothly.
Thanks for your help in advance.

Cheers Coach Drew

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Wednesday 9/7/14

by Drew on July 8, 2014

Go get it. Commit to a task and finish it.
Believe in yourself. Trust your ability.
You can do it. You might surprise yourself at what you are capable of.
Complete the following  WOD

5 rounds for time
5 Dead Lift 102kg/60kg
10 Burpee Box overs 24in/20in

Rest 10mins

Strength
Push Press
3-3-3

Push Jerk
3-3-3

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Tuesday 8/7/14

by Drew on July 7, 2014

Great work yesterday CFBB

10 rounds for time
5 pull-ups
5 push-ups

5 rounds for time
10 sit-ups
10 back extentions

2 rounds for time
25 wall-ball shots, 9kg/6kg
25 box jumps, 24in/20in

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Monday 7/7/14

by Drew on July 6, 2014

Welcome to another new week “BE BRAVE” come in and warm up with this little AMRAP  then complete your Squat Program.

Just a reminder that there is no 12 noon class available

15min AMRAP
6 Power Cleans 60kg/40kg
6 Front Squats 60kg/40kg
6 Lateral Burpees
6 Toes to bar

Rest 10mins

Complete your Squat Program

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Saturday 5/7/14

by Drew on July 5, 2014

6:00am Lifting class

7:30am CrossFit WOD “Bull”

2 rounds for time
200 Double unders
50 OHS 61kg/43kg
50 Pull ups
run 1600m

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Friday 4/07/14

by Drew on July 4, 2014

Heads up for tomorrow
6:00am Lifting
7:30am CrossFit Team WOD

Today
20min AMRAP  -  Class V Class
CrossFit Cards

For each class accumulate as many card exercises as possible and divide by the number Cards by the number of participants in each class

The Battle is on – Will the 9:30am crew take out the honours this time?

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Thursday 3/7/14

by Drew on July 2, 2014

Gymnastic class 5:30am and 5:30pm.
Today you can complete your Squat program or hit a WOD of your choice.

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Wednesday 2/7/14

by Drew on July 1, 2014

Todays focus movement
Sumo Dead Lift High Pull

Have faith in the people around you. They are your friends. We can’t do life on our own!

Todays WOD
OTM for 10mins
100m run
6 Sumo Deadlift High Pull - Kettle bell  24kg/16kg
4 Sit ups

Strength
Cluster (Squat Clean Thruster)
10mins to work up to a heavy single for the day

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Tuesday 1/7/14

by Drew on June 30, 2014

Todays Focus Movement – Medicine ball cleans

“Having clear goals will lead to a more successful outcome”

Todays WOD -
Grace
30 Clean n Jerks for time 61kg/42.5kg

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