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WEEKLY CARDIO CHALLENGE - To be completed by Tuesday 14/6/2011
This week's challenge is ...
Note, this challenge is in addition to your normal WOD. Post details and results to ...Log Results (You can enter last weeks results here too!). A printout of results is pinned up in the gym each week.
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Games Open 11.2
As many rounds and reps as possible in 15 minutes:-
9 Deadlift, 70kg (45kg)
12 Pushups
15 Box Jump, 24" (20")
Masters competitors:
Men 55-59, and 60+
Deadlift weight, 65kg
Box Jump height, 20" (step up allowed)
Women 55-59, and 60+
Deadlift weight, 40kg
Box Jump height, 20" (step up allowed)
Movement Standards:
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
Session Times:-
We will be running the WOD in normal sessions times on Friday for anyone competing in the open for fun. If you are a serious competitor (ie attempting to qualify) complete your WOD during one of the following times:-
Friday 7-8am, 12-1pm, 4-5pm
Saturday 9.30am-12pm
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Front Squat
7-7-7
Post loads to comments. Log results online (Beyond the Whiteboard)
Finisher
In teams:
Cover as much distance in 15 minutes as possible.
Change Rower after every 250 minimum, 500m maximum
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4 Rounds for time:
7 Hang Power Clean, 70kg (50kg)
30 Double Unders
Post time to comments. Log results online (Beyond the Whiteboard)
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10 rounds for time:-
5 HSPU
10 Pistols
10 Toes through rings
Post time to comments. Log results online (Beyond the Whiteboard)
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Deadlift
3-3-3-3-3-3-3
Post loads to comments. Log results online (Beyond the Whiteboard)
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Anna, Amy, Mary, Micah, Darren & Brad did a great job on Friday night representing CFB by taking out first place in both the Women's and the Mens event in the inaugural AWF CrossFit Weightlifting Challenge. It was an awesome night, thank you to everybody that supported the event. We llok forward to many more in the future.
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CrossFit Brisbane will be hosting a Level 1 Certification this weekend. This WOD will be in the park, muster at the front of the gym.
8 rounds for time:
Sprint 100m
30 Squats
Post time to comments. Log results online (Beyond the Whiteboard)
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We have Mens and Women's black "Hard'nup" t-shirts in stock in assorted sizes. They are $35 each and are available from reception. There are more colours and designs coming, and we will be doing a run of singlets as well. Post your ideas for colours, designs and slogans to comments.
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21-15-9 Reps for time
DB Hang Squat Clean Thruster, 20kg DBs (15kg)
Turkish Getup, 24kg KB (16kg)
Post time to comments.
CrossFit Brisbane will be competing in the inaugural AWF CrossFit Weightlifting Challenge tonight at Cougars Weightlifting Club, Sleeman Sports Centre, Chandler. The action kicks off at 7:00pm and spectators are more than welcome. Please come on out and support Mary, Anna, Amy, Brad, Darren and Micah who will be representing CFB on the platform. Let's get behind these guys and support the event so that it may one of many more to come in the future.
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*Group Sessions*
Mon-Thur: 5am, 6am, 7am, 9:15am, 4:45pm, 5:45pm
Fri: 5am, 6am, 7am, 9:15am, 4:45pm
Sat: 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 6:45-7:30pm
Fri: 7-9am, 10:15-11am
*Death Alley Barbell Club*
Fri: 6:00pm
*Vitality Sessions*
Mon, Wed, Fri: 8am
*Intro Sessions*
by appointment
*Private Sessions*
by appointment
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