CrossFit Brisbane

WOD - Friday, 1/5/2009

HAPPY BIRTHDAY ROB APPLETON!!

Deadlift
5-3-3-2-2-2-1-1-1-1-1

Post time to comments.

Work up to a heavy single.  Warmup as required, using as many sets as necessary to get to starting weight (at least 85% of 1 rep max).  Form is king!! NO ROUND BACKS, maintain lumber curve (think gorilla) at all times.

(Photo: Rob Appleton)

WOD - Thursday, 30/4/2009

If you have hit every session hard this week, then take today as a rest day.  Come into the gym and work on mobility or a weakness.  Otherwise ...

"Karen"
For time:-
150 Wall Ball, 9kg (6kg)

Post time to comments.

WOD - Wednesday, 29/4/2009

10-9-8-7-6-5-4-3-2-1 reps for time
Power Clean 60kg (40kg)
Handstand Pushups

(Photo: WOD at CrossFit Flagstaff)

WOD - Tuesday, 28/4/2009

Happy Birthday Baby John!

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
50kg (35kg) Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

WOD - Monday, 27/4/2009

Press, 3-3-3-3-3-3-3

Post loads to comments

Ancillary work
Spend some time on the GHD
Hip Extension, 3 sets
GHD Situp, 3 sets

(Photo: teaching the snatch to the afternoon group)

Rest Day!! - Sunday, 26/4/2009

WOD - Saturday, 25/4/2009

For time:-
800m run
60kg (40kg)Squat Clean, 5 reps
400m run
60kg (40kg)Squat Clean, 10 reps
200m run
60kg (40kg)Squat Clean, 15 reps

Post time to comments.

WOD - Friday, 24/4/2009

Complete as many rounds in 20 minutes of:-
10 Burpees
15 Knees to Elbows
20 Push Ups
30 Double Unders

WOD - Thursday, 23/4/2009

Snatch 3-3-3-3-3
OH Press 3-3-3-3-3

Post loads to comments.

WOD - Wednesday, 22/4/2009

4 rounds for time
5 Deadlift 140kg (90kg)
10 Box Jump 24"
40 Double unders

Post time to comments.

(Photo: Baby J, great hip extension)