CrossFit Brisbane

WOD - Friday, 1/10/2010

For time:-

50 situps
50 doubleunders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

Post time to comments.  Log results online (Beyond the Whiteboard)

WOD - Thursday, 30/9/2010

"Helen"
3 rounds for time:
400m Run
21 KB Swing  24kg (16kg)
12 Pullups

Post time to comments.  Log results online (Beyond the Whiteboard)

WOD - Wednesday, 29/9/2010

"Isabel"
30 reps for time
Snatch  60kg (40kg)

Post time to comments.  Log results online (Beyond the Whiteboard)

WOD - Tuesday, 28/9/2010

Back Squat
5-5-5-5

Finisher:
Tabata Jump Squat

Post loads and reps to comments.  Log results online (Beyond the Whiteboard)

WOD - Monday, 27/9/2010

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:-

50 Jump and touch
40 Squats
30 Sit-ups 20-Push-ups
10 Pull-ups

Post total time. Log results online (Beyond the Whiteboard)

Post best caption to comments

Rest Day!! Sunday, 26/9/2010

My Gym from Patrick Cummings on Vimeo.

WOD - Saturday, 25/9/2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball,10kg (6kg) ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (25kg) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.   Log results online (Beyond the Whiteboard)

WOD - Friday, 24/9/2010

"Team Rowing WOD"
For time:
In teams of 4,  row 6km, or
In teams of 5,  row 7.5km, or
In teams of 6,  row 9km

Rotate Athletes on the rower every 250m in order. Log results online (Beyond the Whiteboard)

WOD - Thursday, 23/9/2010

Tabata Thrusters!!

20 seconds on/ 10 second off
30kg (20kg) thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Post score to comments. Log results online (Beyond the Whiteboard)

Finisher:-
Thruster 3-3-3

WOD - Wednesday, 22/9/2010

For time:
30 Muscleups

If you cannot do a muscleup, work through the progression then:
3 x 5 strict pullup, add weight if necessary
3 x 5 dips, add weight if necessary

Finisher:
Spend 1 minute in a tuck or advanced tuck front lever

Post time to comments. Log results online (Beyond the Whiteboard)

Achieving the Muscle-up from Patrick Cummings on Vimeo.