Saturday, 27 Aug
Warm Up 3 Rounds 10 Shoulder Dislocates 10 OHS 10 K2E WOD 3 Rounds For Time 400m Run 21 / 15 / 9 Pull ups - Burpees
Thursday, 25 Aug
Warm up: 3 Rounds 10 Shoulder Dislocates 10 Squats 10 Ab-mat sit-ups Hand Stand Holds WOD Teammates - each athlete completes 30/20/10 A - Box Jumps B - L-Sits (while teammate is box jumping) Then 30/20/10 A - Wallballs B - Sledge hammers (while teammate is on the Wallballs) Great…
Saturday, 20 Aug
Warm up and Shoulder Mobility Drills Strength Strict Dead Hang Pull Ups 3 x 10 -scale as Rx- WOD 3 RFT 200m Farmers Carry - Jerry Can 25 Lunges w/Jerry Cans OH 10 Burpees Hip Mobility Drills
Free Saturday WOD
We will be back at the park for another free Saturday WOD. Start time is 8am. See you there.
Sunday, 14 AUG
Rest day with the family.
Saturday, 13 AUG
Warm Up and Skill Work WOD: 200m run 21 / 15 / 9 Squat / Push Up/ Body Row 200m run Good Job to David, Andrew and Angela this morning! [caption id="attachment_197" align="alignnone" width="300" caption="Getting into the WOD"][/caption]
CrossFit is now in the Far North Queensland area - Cairns to be exact!
06 Aug 2011 We unofficially hit the park for a sweet Saturday WOD. Took a couple Dynamax Balls along. 3 Rounds For Time: (2 teams / 2 per team - each person performs Px'd reps) 50 Squats Run 200m Team A - 20 Burpees Team B - 20 Goodmornings with…