CrossFit Broadbeach

Today we are rolling out the Alive Champions league WOD 4

Masters – AMRAP in 10 minutes of:

10 Front Squats 45kg/ 100lbs

10 Pull-ups or 30 Jumping Pull-ups

10 Raised Push-ups or 30 Raised Knee Push-ups

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Awesome turn out yesterday CFBB the 5.30 class is full to the Brim.

If you would like to start your training with CrossFit Broadbeach please call to make a booking, we have spots open in our 6.30pm class.

1)

10 mins to reach your Max Height Box Jump

2)

Row 1000m for time

3)

Front Squats
3-3-3-3

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There is a few of the CFBB Crew heading to regionals this weekend down in Woolongong.

We have Coach Ben O taking Fridays Classes (There will be No 5.30am Class this Friday)

Drew A will be taking Saturdays 7am Class. (@ The Box)

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“Diane”

21-15-9

Dead Lifts 100kg / 70kg
Hand Stand Push Ups

http://youtu.be/wibnqT9GIHs

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Hey CFBB Regristration opens tomorrow for the Semper Paratus CrossFit Challenge please watch the video and get ready to register for the event. It will open 8.30am on the 15th May thats tomorrow!!! ALL CFBB Competition Squad members are expected to enter.

Snatch Ladder with Double Unders
At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. The athlete remains at that station until the call of “rotate,” at which point he or she will move to the next station and begin the double-unders. If the athlete does not successfully snatch the barbell within the 50 seconds, he or she does not advance to the next platform.

Women’s weights : 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75.

Men’s weights : 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100.

Scaling will take place for beginners today.

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Happy Mothers Day to all the CFBB moms! Have a great day!

To my Mum, I love you forever! Your an inspiration!

Rest Day Today

Remember to cook Bacon n Eggs for your mums breakfast!!

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Hey CFBB The WOD today will be completed with partners. Session starts at 7am

1)

6min AMRAP

3 Tyre Flips
3 Sand Bag Thrusters 20kg /15kg
3 Burpees

2)

6min –  travel as many metres as possible.

Sled Pull relay 40kg

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Today we are completing the Alive Champions league WOD
100-80-60-40-20 meters of
Running
Broad Jumps
Bear Crawls

Complete the distances with 10m course only!

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Good Work CFBB Yesterday you killed Fran and the extra Row Run WOD.

1)
10min AMRAP
CrossFit Cards

2)

Hand stand Push ups
5-5-5

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Lots of Personal Bests yesterday CFBB well done. Keep turning up and Forging Elite Fitness on every level.

Havent been in for a while?

Want to start CrossFit?

Make the effort to be the best you can be. Make CrossFit Broadbeach your Habit! there is 40 – 50 people coming through our doors everyday.

Will you make Elite Fitness your habit!

Call Drew today to book your free week of training at CFBB.

PH. 0413 172 643

1) “Fran”

21-15-9

Thrusters 42kg / 30kg
Pull Ups

2) 3 Rounds for time

Row 500m
Run 400

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Great weather! Great weekend! Big session today CrossFit Broadbeach “Be Brave” and bring your “A Game”

1)

Clean n Jerk 1 RM

2)

“Grace”

Clean N Jerk
30 Reps
60kg/40kg

Beginners – Medicine Ball cleans

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Rest Day!

There will be no classes today!

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Hey CFBB 6am run from Southport Surf Club

5 or 10k – Training for the Marathon? Come on down!

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6.45am meet at the Southport Pool.

Bring your cash for entry into the pool $5

Warm Up

1 x 50m Kicks
1 x 200m easy

WOD 1
4 rounds
100m
5 Burpees
10 Squats

Rest 3min

WOD 2
10 rounds
50m (each 50 you must touch the bottom of the pool 3 times)

Rest 3mins

WOD 3
10min AMRAP
Box Jump grand stand steps
5 Burpees at the top
50m run
50m Swim



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Today we will be running with the Alive Champions League WOD 2

50-40-30-20-10
Dead Lifts
Lateral jumps over the barbell

Scaling will take place for the beginners

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1)
Back Squats
5-5-3-3-2-2-1-1

2)
3 rounds for time
100m Over Head Walking lunge 20kg/10kg
100 Double Unders

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Big turn out again CFBB Keep brining it!!!!

ToughMudder is sold out!

Get on the CFBB GC Marathon team !! Ask Jess at the Desk on how to join the team.

Our rowing seminar will be on after regionals Your coach Drew Griffith will take you thru the basics of how to row and get the best times possible on a rowing machine. The seminar will be 2 hrs long, date will be released soon! The seminar will be Free to all CrossFit Broadbeach Members $20 for any one else who might like to improve their rowing technique in WODs. Open to other Affiliates

The Alive Champion League WOD will be run on Thursday or Friday for those that need time to recover after yesterdays WOD.

Todays WOD

15min AMRAP
3 Rope climbs
6 Muscle Ups

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It was great to see the support given to Elle for her first Kipping Pull up last night. Well Done Elle you have worked hard for it!

Awesome Turn out yesterday CFBB well done lets keep getting to the BOX and be better than yesterday!

Reminder to bring a friend for a week Free! We love CFBB and we want you to share the CFBB Love !!! Cloths on of course!!

1)
Run 800m for time

2)
21-15-9
Dead Lifts 100kg/80kg
Box Jumps 24″/20″

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Hey CFBB big things are in the pipeline for CF events coming up locally. We have secured a venue for our CFBB Challenge this year It will be on Saturday 15th September and we are asking you to keep that date free to help out or compete on the Day

1)
6mins to perform a heavy OHS

Rest 3 mins

2)
AMRAP in 6mins

5 Wall Balls
5 PullUps
5 Push Ups

Rest 3 Mins

3)
Row for calories 6mins

Record – Load, Reps and Calories and Post to comments.

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