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  • Friday WOD 18/04/14 CrossFit Sunshine Coast
    April 17, 2014


    Crystal our Athlete of the Month gets to unleash on you all with her own made up WOD today! Hope you all enjoy it! Death threats go to Crystal haha

    Today’s WOD

    “Nellie”
    Partner 30 min AMRAP:
    20 burpee jump over your partner – partner must hold a bridge position while other performs burpee jump overs
    20 double unders – partner holds chin up position (double under reps only count if chin is held over the bar)
    20 wall balls 9/6kg – partner holds a handstand push up
    4 driveway kettlebell farmer carry’s 24/16kg – both partners walk together with KB’s

    Partners alternate movements each round. Ie. First round partner A completes all the burpees, skipping, wall balls while partner B holds the plank, chin up hold and handstand hold then swap the following round. (both complete the farmers carry together)

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    Thursday WOD 17/04/14 CrossFit Caloundra
    April 16, 2014


    Today’s WOD

    Strength:
    Deadlift – 5 @ 9 (load drop) 4-6%

    Met Con:
    5 rounds for total working time:
    Run 200m
    8 DB hang clusters 25/15kg
    rest 60s
    TIMECAP 15 mins

    The Dumbbell cluster
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    Wednesday WOD 16/04/14
    April 15, 2014


    Today’s WOD

    Strength:
    Bench press – 5 @ 9 (load drop) 4-6%

    Met Con:
    For total reps:
    3 mins row for cals
    3 mins strict pull ups
    3 mins pistols
    3 mins strict dips

    Ring dip tips!
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    Tuesday WOD 15/04/14
    April 14, 2014


    Today’s WOD

    Strength:
    Hang clean from mid thigh + paused jerk – 1 @ 10 then 90% x 2 x 3

    Met Con:
    For time complete:
    15-12-9 rep rounds of
    Power clean 70/45kg
    Burpee
    TIMECAP 8 mins

    Coach Burgener going through power clean essentials! Take note!
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    Monday WOD 14/04/14 CrossFit Sunshine Coast
    April 13, 2014


    Today’s WOD

    Strength:
    Paused front squat – 5 @ 9 (load drop) 4-6%

    Met Con:
    15 min AMRAP:
    15 kettlebell swings 24/16kg
    12 goblet squats 24/16kg
    9 clapping push ups

    Just a bit strong
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    Friday WOD 11/04/14 CrossFit Sunshine Coast
    April 10, 2014


    Today’s WOD

    Strength:
    Deadlift – 6 @ 9 (load drop) 4-6%

    Met Con:
    4 rounds for time:
    Run 200m
    10 pull ups
    10 push ups
    10 sit ups

    The perfect push up
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    Thursday WOD 10/04/14 CrossFit Sunshine Coast
    April 9, 2014


    Today’s WOD

    Strength:
    Bench press – 6 @ 9 (load drop) 4-6%

    Met Con:
    4 rounds for total reps:
    60s dumbbell snatch 25/15kg
    60s burpees
    60s rest

    More gold from Gray and Brett!
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    Wednesday WOD 09/04/14 CrossFit Caloundra
    April 8, 2014


    Today’s WOD

    Strength:
    Clean & jerk – 1 @ 10 then, 85-90% x 2+1 x 2

    Met Con:
    4 rounds for time:
    2 rope climbs
    30 russian kettlbell swings 24/16kg

    Rope climb 101
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    Athlete Of The Month

    Crystal Nelson!

    IMG_2505 We’re pumped to give April Athlete of the Month to Nellie! We noticed a few months back that something had changed in Crystal – an attitude shift that saw a much happier, positive & less whingey (haha) Crystal showing up to her training each day. This shift in her has seen a new sense of commitment and confidence bursting out of Crystal each time she trains at CFC! She has been super consistent, absolutely smashed our recent 30 Day ‘Unleash Your Inner Athlete’ Eating challenge and is kicking arse in her results and achievements week to week. Nice work Nellie keep it up – Briggs watch out!
    Promoted by: BodyOverhaul Sunshine Coast Personal Training
    Design & developed by: AHA Technocrats