Welcome to CrossFit Coorparoo

We are passionate about empowering you to reach life changing fitness transformations through an uplifting supportive CrossFit community.

Reach out to us today with any questions you have. We welcome a free trial to experience our professional friendly fitness community CLICK HERE to get started

FOR TIME
1.2km ‘block’ run
100 double under
40 pull up
800m run
50 double under
20 pull up
400m run
25 double under
10 pull up

Strength
Bench press
3×3 70%, 80%, 90%+rep

Metcon
21-15-9
Squat snatch 45/30
bar facing burpee

24min AMRAP
10 Russian KB swing 36/26
6 strict HSPU
6 strict ring dip
6 strict pull up

Finisher
30sec
ME calories Assault bike

Strength
Back Squat
3×3 70%, 80%, 90%+

Metcon
For Time
Assault Cal 30/25
40 wall ball
40 Double under
20 single DB OHS 22.5/30

Finisher
0-1min ME toe to bar
1- 2min ME sit up

Strength
Deadlift
3×3 70%, 80%, 90%+
Super set
3 x 3 Strict chest to bar pull up

Metcon
Buy in 20 pull up
Then 3 rounds
20 Hang power clean 45/30
15 toe to bar
Buy out
20 Burpee

Olympic Lifting
3 position clean 1-1-1-1-1

Strength
Strict Press
3×3 70%, 80%, 90%+

3 Rounds For Time
400m run
21 Thruster 42.5/30
5 rope climb 14ft

Olympic Lifting
3 position Snatch
1-1-1-1-1

Saturday WOD will be held on the Southern Gold Coast Coast please see FB forum for exact location and time or call Trent on 0402032042

 

Strength
Front Squat
3×5 65%, 75%, 85%+rep

Metcon

For Time
Assault Cal 35/25
200m double KB front rack carry 24/16
30 Chest to bar pull up
*10 Clean and jerk T&G 60/40
*Perform 10 burpee if C&J broken

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Bench press
3×5 65%, 75%, 85%+rep

Metcon
5 Rounds FT
30 Double under
20 Burpee onto plate

Metcon
Row 1km
1.6km run
50 wall ball
20 Toe to bar
25 wall ball
10 To to bar

Olympic Lifting
2 power clean + 3 squat clean
1-1-1-1-1

1 2 3 64

Social

Visit Us On FacebookVisit Us On TwitterVisit Us On Google PlusVisit Us On YoutubeVisit Us On Linkedin
crossfit mobility
Enter your details below for your FREE mobility stretching program