Crossfit Gold Coast

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Euan Warren from Crossfit Unreal - Awesome core strength!!!!

Shoulder Press
3-3-3-3-3

Thruster/Burpee WOD USA vs. AUS from crossfitoneworld on Vimeo.

As many rounds in 20 mins of:

Run 400m
Max rep pushups

Brucie - Well done on your first muscle up (and first attempt)

For time:

400m overhead lunge

As many rounds in 20 mins of:

5 Burpees
10 Butterfly Situps
15 Double Unders
Run 200m

Three rounds for time:
Run 400 meters
21 Kettlebell Swings
12 Handstand push-ups

Crossfit Brisbane are proud to announce that they will be hosting another CrossFit Level 1 Certification Seminar later this year.  If you are interested get in quick as it is sure to sell out.  Click on the link below to register …

CrossFit Level I Certification

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all

Lynne

5 rounds of:
Max Rep Body weight Bench Press
Max Rep Pullup

The Road To Fight Gone Bad IV from Sportsgrants on Vimeo.

3 rounds of :-
Push Press 21 reps
SDHP 21 reps
Run 800m