30 Jun 2013


This….SATURDAY!!!!

Strength/Skill:
20 mins to find your Front Squat 2RM (From ground)
In between rounds work on Bar Muscle-ups, CTB Pull-ups or Pull-ups

Conditioning:
“Three’s a crowd”
Round 1:
50 Burpees
3 min limit

Rest 2 mins

Round 2:
100 sit ups for time.
Each time you stop = 5 push ups
3 min limit

Rest 2 mins

Round 3:
50 push ups for time.
Each time you stop = 5 sit ups
3 min limit

Score =  3 separate times. One for each round. Add a second for each rep not able to be completed within the time limit.

IMPORTANT NOTE:
CCF’s in house comp & BBQ day “Charge like a bull games” is being held on Sat 6th of July (This Saturday!). Starts at 830am. $10 Paleo BBQ at 1230pm and Final WOD at 3pm. Sign up on the board ASAP if attending. YEAH!

28 Jun 2013


Chater!

Strength/Skill:
Work on something that you could ‘sharpen up’ on with regards to the comp next week. Can you cycle Snatches, Clean and jerks well? Kipping Pull-ups, Dips etc? What would you rather not see in the WODs next week?

Conditioning:
CrossFit benchmark WOD: (But with running instead of rowing)
“Running Christine”
3 rounds:
400m Run
12 Deadlift @ Bodyweight
21 Box Jump 24″/20″

IMPORTANT NOTE: CCF’s in house comp & BBQ day “Charge like a bull games” is being held on Sat 6th of July (Next Saturday!). Starts at 830am. Final WOD at 3pm. Sign up on the board ASAP if attending. YEAH!!

 

27 Jun 2013

Fun Friday!


Some of the fundamentals which will be tested next week….

Strength/Skill:
Turkish Get-ups 8,6,4,2 (8 reps = 4 each side, alternating each rep etc)

Conditioning:
25-20-15-10-5
Russian Kb swings, Burpees.

IMPORTANT NOTE:
CCF’s in house comp & BBQ day “Charge like a bull games” is being held on Sat 6th of July (Saturday week!). Starts at 830am. Final WOD at 3pm. Sign up on the board ASAP if attending. YEAH!!

 

26 Jun 2013


Dan D!

When we met Dan D. he was sorta like the way Dan Bailey is in the start of the clip posted below….well actually this clip is basically Dan’s whole transformation from a regular 1/2 ROM ‘bench presser’ and ‘pullupa’ into the mean ass CrossFitter he has become!

But sadly Dan is leaving us for the bright lights of the US! His bustling clothing company Reform Clothing is setting up shop in the US of A! Lucky bugger! We wish you all the best man!

Today’s WOD well… You should never get your favorite movements in your own workout…..so Bench press just couldn’t happen, but on the positive side it’s push ups instead…and well….his other ‘favorite’ also makes an appearance…..THE SNATCH! YEAH!

Good luck mate! Its sad that you’re leaving us, but its for bigger and better things! Make sure you pop in whenever you come back and visit Oz!

Strength/Skill:
20 mins to find a Max height box jump (last seen on the 23rd of July 2012)

Substitute: Max handstand hold, Max bar hang, Max rock bottom squat hold (under 10 min squat hold = 20 Burpees)

Conditioning:
Today’s WOD is brought to you by the letters D & P…..

“Dan D’s Death by Power Snatches, Push uPs & double bar jumPs!” or more simply put: DDDBPSPU&DBJ!
In the first minute comPlete 1 Power snatch 50/30, 1 Push up & 2 bar jumps.
Increment by one each minute (excePt always Double bar jumps) until you can no longer comPlete the Prescribed rePs within the minute time frame.

1st min: 1 Power snatch 50/30, 1 Push up & 2 bar jumps.
2nd min: 2 Power snatch 50/30, 2 Push up & 4 bar jumps.
3rd min: 3 Power snatch 50/30, 3 Push up & 6 bar jumps….etc

We want you to work for at least 10 mins…So, if you can’t last the required 10 minute minimum you will immediately complete the corresponding below immediately:

6 rounds completed or under = run Helen st!
7 rounds = 400m run
8 rounds = 300m run
9 rounds = 200m run
10 or over = Pat yourself on the back you bloody legend!

Don’t wuss out….choose a challenging weight and fight for it!


IMPORTANT NOTE:
CCF’s in house comp & BBQ day “Charge like a bull games” is being held on Sat 6th of July (Saturday week!). Starts at 830am. Final WOD at 3pm. Sign up on the board ASAP if attending. YEAH!!

 

25 Jun 2013


Tom is excited about the prospect of two WODs. He said he was even gonna tweet about it..TWICE! And add #Excited #Awesome!… We love Tom.

WOD 1
4 rounds
4 Deadlift 80/50
3 Power cleans
2 Hang squat cleans
1 Front squat
12 CTB Pull-ups
Rest
Time each round and combine to make a total.

WOD 2
7 min AMRAP
7 Dips
21 DU

IMPORTANT NOTE: CCF’s in house comp & BBQ day “Charge like a bull games” is being held on Sat 6th of July (Saturday week!). Starts at 830am. Final WOD at 3pm. Sign up on the board ASAP if attending. YEAH!!

 

24 Jun 2013

HE DID IT!


Disappointingly lightning did not shoot out of his armpits….

HE FREAKING DID IT!! Manning snatched 100KG!!!!! Watch the video!! (“PARENTAL ADVISORY – EXPLICIT CONTENT). It’s a great accomplishment and testimonial to his hard work. Great job Manning!!

Strength/Skill:
20 mins to find a Split Jerk 2RM

Conditioning:
30 sec on/30 sec off
Rope climbs (P.S. Bring long socks 😉
Hollow rocks
Split jerks 60/40
4 rounds


“PARENTAL ADVISORY – EXPLICIT CONTENT!!”

23 Jun 2013


Charge CrossFit is nearly ONE!!! The time has flown and myself and Kerry honestly couldn’t be happier! It’s been one of the best years of our (collective) live’s! Having you all as friends and spending the time converting you into human machines of awesomeness has been so much fun and utterly fulfilling! We cannot thank you all enough!

To celebrate this fact on Saturday the 6th of July we are going to have our first annual In house CrossFit competition in which we will name both the fittest Male and Female of CCF! It’s called the CCF “Charge like a Bull” in house games and BBQ day and it’s nearly upon us! Only 12 more sleeps!!!

Its guaranteed to be a really fun day and we’d love everyone to be a part of it. We’d also like family and friends to come along and check out the action, so feel free to invite them in and maybe take a sip of the ‘coolade’!

There is 3 WODs for all, a Paleo BBQ lunch and then a grand finally in which the top ten Females and top ten Males will participate in.

The day starts at 830am with a group warmup and 1st WOD explanation. The final WOD will be held at 3pm.

The Paleo BBQ lunch will be around 12:30pm/1pm and costs $10.

In order to participate in the day it is essential that you book yourself in. We will be organizing heats and need to know numbers in order to run the day smoothly. If you have not signed up as yet make sure you put your name on the board and mark down whether you are in the Rx division or not.

If you can at least Snatch 50/30, Clean & Jerk 60/40 and do a Pull-up then Rx is for you. If you’re unsure where you stand ask us! We’ll be able to advise you.

There is no pressure. If the whole Rx comp thang ain’t your bag, then treat it just like any other day at CCF. You will get to participate in 3 WODs and an extremely fun day. Stay tuned for more info….

But….Just quietly…it’s going to be FREAKING AWESOME to watch and be part of!! We will also be having celebratory drinks that night – so book in your babysitters! If you can’t be part of the WODs that day make sure you still pop in – we will also need heaps of help so let us know if you’re available 😉

Strength/Skill:
Back Squat 20mins to find a heavy 3 reps
In between your first three warm up sets complete 3 x max sets of Bar MU or CTB Pullups.

Conditioning:
15-12-9-6-3
SDHP 40/30
TTB

21 Jun 2013


Mike!

Strength/Skill:
Weighted Pull-ups 6 x 2 (The weight can go up, but all 6 sets must be heavy!)

Conditioning:
Partner WOD
16 min AMRAP
One Partner holds a Barbell 60/40 in the front rack position whilst the other completes:
10 Wall Balls 9/7
10 Burpees
Then you swap.
You can only complete reps whilst Barbell is in the front rack position.
Score = Amount of completed rounds.

20 Jun 2013


Fin aka “Tabasco” in L-Sit mode

Strength/Skill:
Front squat 2,2,2,2 w/ (w/ 5 sec pause in bottom of each squat)

Conditioning:
8 min AMRAP
8 Kb Snatches 24/16 (4 e.s.)
8 Ab Mat sit ups
8 Push ups
Last experienced on the 8th of Feb 2013

19 Jun 2013


Today is gonna be AWESOME! First off, you’ll wanna be getting a huge chest pump in preparation for your big action scene “Partner WOD”. Then, just like Will Smith and the…ahh.. other dude, I want you to blow something up do heaps of reps and casually walk away knowing…deep down that you are awesome. Don’t worry, It’s totally normal not to be able to sleep in anticipation.

Strength/Skill:
Bench Press 10RM

Conditioning:
Partner WOD 12 minute as many rounds:
1 x 400m partner run
then..100m Farmers carry as pacesetter
OH Lunge 20/15
Plate Snatch 20/15
#Alternate Lunge and Snatch after each partner has performed the movement once
Score = Total reps between Partners

Thanks to CrossFit Noosa for this awesome WOD. CF Noosa…the home of the ‘Bad boys’ of the beach.