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Back Squat, 3-3-3-3-3-3-3
If you do not have access to a gym, run 5klm instead.
Have a great day and all the best for the New Year! Classes start again as of Saturday 3/1/2009 7:30am. Beware of Resolutionists ... they are everywhere this time of year.
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“Camille”
Three rounds for time of:
- Run 600 meters
- 5 X (5 pull-ups, 10 push-ups, 15 squats)
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Ten rounds for time of:
12 Burpees
12 Knees to Elbows
Post time to comments.
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Enjoy your rest day!! Get out into the world and put that conditioning to good use. Rest, recover and get set to go again!!
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4 rounds for time
400m run
50 Squats
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Deadlift
5-5-5-5-5
Warmup with as many sets as you require, only count sets above 85% 1 rep max as work sets. Record work sets to comments.
If you do not have access to a gym, work on Handstands and L-Sits.
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"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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Merry Christmas everyone! Enjoy your day and make the most of time spent with loved ones.
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For time:-
50-40-30-20-10 reps
Double Under
Knees to Elbows
If you don't have a rope, substitute tuck jumps for double unders.
Post time to comments.
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CrossFit Brisbane is now closed until after the New Year. Thankyou to everybody that trained with CFB this year. It has been a fantastic year and we can't wait to get into 2009!!
The first session back after the break will be Saturday, 3/1/2008 at 7:30am.
We will post WODs during the break and suggested substitutions for no equipment. Take care over the break, enjoy time with the ones that you love and recharge the batteries.
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*Group Sessions*
Mon, Tue, Wed, Thur:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Fri: 5am, 6am, 7am,9:15am, 5:30pm
Sat - 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7am-9am, 10:15am-11:00am, 4pm-5pm
Fri:7am-9am, 10:15am-11am, 4:30pm-5:30pm
Sat: 8am-9am
*Death Alley Barbell Club*
Fri: 6:30pm
*Vitality Sessions*
Mon, Wed, Fri: 8am
*Intro Sessions*
by appointment
*Private Sessions*
by appointment
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