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Please note that due to a CrossFit HQ Seminar being run at CrossFit Brisbane this weekend, this session will be run in the park. Please meet at the gym as per normal.
Three rounds for time of:
50m lunge walk
50m Burpee Broad-jump
200m Run
Post total time to comments.
Post time to comments. Log results online (Beyond the Whiteboard)
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2011 CrossFit Games Regional Workout 4
For time:
100 Pull-ups
100 Kettlebell swings, 24kg(16kg)
100 Double-unders
100 Overhead squat, 42kg(30kg)
Post time to comments. Log results online (Beyond the Whiteboard)
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Push Jerk
3-3-3-3-3-3
1-1-1
Post loads to comments. Log results online (Beyond the Whiteboard)
Finisher
Team row finisher:
In 6 equal teams row 10 min for distance, Minimum of 200m per person per effort
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Come and join us for Brekky
When: Saturday 15th October from 9:30am, after morning sessions
Where: The gym
Cost: donation
Our brekky crew will provide quiche and fruit salad. The Competition Squad will be contesting a Team Workout at 10:15am. Come and give them your support!
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Complete as many rounds as possible in 20 minutes of:-
5 Knees to Elbows
10 Pushups
15 Box Jumps, 24”
Post rounds to comments. Log results online (Beyond the Whiteboard)
Finisher
10 min rope climb practice
- Beginner rope climbs 6ft ropes
- Novice rope climbs learning how to take a bite
- Intermediate rope climb to 15’ mark practice
- Advanced rope climbs, L-sit, no feet
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Hang Squat Snatch
3-3-3-3-3-3-3
Finisher
Tabata burpees (total reps)
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Max rounds in 3 minutes:
6 Hang Squat Clean Thruster, 40kg (30kg)
6 Push-ups
6 V-ups
Rest 1 minute. Repeat cycle 5 times.
Post total rounds to comments. Log results online (Beyond the Whiteboard)
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3 rounds for time:-
50 situps
20 DB one-arm alternating Snatch, 20kg (15kg)
800m run
Post total time. Log results online (Beyond the Whiteboard)
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"Jackie"
1000 meter row
20kg (15kg) Thruster, 50 reps
30 pull-ups
Post time to comments. Log results online (Beyond the Whiteboard)
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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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