Remember: NO Open gym or 10:30am class today. No Open gym on Saturday. No Open gym or 10:30am class on Monday. All the other classes are running as normal.
Today’s WOD
10 rounds for time of:
- 5 Deadlifts 100/70 kg
- 10 Knees-to-elbows
- 50 Double Unders.
If you are still working on your DU’s, the best option is to scale reps. Otherwise sub singles 3:1.
Post total time to comments and on Beyond The Whiteboard.
The latest run of CrossFit Bundaberg t-shirts and singlets is in! Grab some while you can as they are moving quickly and already there are only limited sizes and colours left of some options. They are a different cut and material this time and are much more comfortable and fashionable. Thanks to WODwear for supplying such a great product!
Today’s WOD is a Benchmark Girl WOD.
“Nancy”
Five rounds for time of:
- 400 meter run
- 15 Overhead Squat (42.5/30kg)
Post total time to comments and on Beyond The Whiteboard. We last did this one on the 26th August last year.
Please note that I am heading off to the CrossFit Games Regionals in Wollongong this weekend and so some classes have to be cancelled.
- There will be no Friday Open gym or 10:30 class.
- There will be no Monday Open Gym or 10:30 class.
All other classes will be on as normal, including Friday 5:30pm, Saturday 7:30am and Monday 5:30am.
Today’s WOD is a “Hero WOD” 
“Danny”
As many rounds as possible in 20 minutes of:
- 30 Box Jump (60/45cm)
- 20 Push Presses (52.5/35kg)
- 30 Pull-ups.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. (First posted 16 April 2009, courtesy of crossfit.com)
Post total rounds to comments and on Beyond The Whiteboard.
Today’s WOD
“Alive Champions League” WOD4
‘Ten by Tens’ – 10min AMRAP of:
- 10 Front Squats 45/30kg (Overhead Squats for Advanced Category Athletes)
- 10 Pull-ups (No Bands. Sub 30 Jumping Pull-Ups only)
- 10 Raised Push-ups (Hands and Feet 4″ off ground and hands no wider than 70cm apart. Sub 30 Knee Push-Ups only)
Post rounds to comments and on Beyond The Whiteboard.
Today’s WOD
Farewell Johnny. Friday night crew 11th May '12.
The workout today is ‘The CrossFit Total’. This is a benchmarking WOD for 3 lifts. The workout is run like a Powerlifting competition in that, after warming up, you only get 3 consecutive attempts at getting your heaviest lift. The ‘Total’ is the sum-total of your best lifts for each exercise.
- Back Squat 1 – 1 – 1
- Shoulder Press 1 – 1 – 1
- Deadlift 1 – 1 – 1.
We last did the Total on 22nd Feb this year. Post results to comments and on Beyond The Whiteboard.
