CrossFit Brisbane

WOD - Thursday, 1/12/2011

Five rounds for time of:
Squat Clean, 7 reps, 70kg (50kg)
21 Push-ups

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

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/ 

WOD - Wednesday, 30/11/2011

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 9kg
50 Burpees
50 Double unders

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

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/ 

WOD - Tuesday, 29/11/2011

Press
5-5-5-5-5+

On the last set, complete as many additional reps as possible (5+)

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

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/ 

WOD - Monday, 28/11/2011

5 rounds for time:-
3 Deadlift 
20 Burpees

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

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/ 

The Brave Presents Max Handstand Pushups from zakgott on Vimeo.

Rest Day!! - Sunday, 27/11/2011

Thankyou to the competitors, judges and spectators that came to support the Comp Squad Trials on Saturday.  What an awesome day!

Movement Standards for Comp Squad Trial

OHS

• Weight will be taken from the ground
• Depth is crease of hip below the knee
• Top of the movement has hips open with weight over ankles and elbows locked out
• Arms must remain locked out throughout the entire movement

Clean & Jerk

• Must pass through a full squat
• Overhead can be achieved through Jerk, Push Press, Press or Thruster
• Top of the movement has hips open with weight over ankles and elbows locked out

Pistols

• Will use alternate legs every rep
• Depth is hamstring to calf
• Heel of raised leg may not touch the ground until hips are open

C2B Pull Ups

• Elbows must be fully open at bottom of movement
• Chest must make contact with the bar – clavicle clearly above the bar

All other movements will be briefed on the day. First briefing at 10am.  Judges meeting at 9:45am.

WOD - Saturday, 26/11/2011

"Fight Gone Bad"

3 rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:

1. Wall-ball: 9kg ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 35kg (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 35kg (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/ 

 

 

WOD - Friday, 25/11/2011

“Fran” 
21-15-9 
Thruster, 42.5kg (30kg) 
Pullup 

OR 

"Heavy Fran"
15-12-9 
Thruster, 60kg (40kg) 
Weighted pullup, 20kg (15kg) 

Do not pick Heavy Fran unless you have previously posted a result for Fran done R'xd.

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

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/ 

WOD - Thursday, 24/11/2011

Snatch
1-1-1-1-1

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

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/ 

So the photo doesn't match the workout, it is actually a Jerk, but you could be forgiven for thinking it was a Snatch, because the position is unbelievable.  Mobility is a huge factor in success in lifting heavy weights overhead.  If you are not attempting to improve your mobility on a daily basis then you are missing a very important element of Olympic Lifting training.  Do the maths ... that is 200kg plus overhead!

 

WOD - Wednesday, 23/11/2010

Complete as many rounds as possible in 20 minutes of:-
8 Hang DB squat clean thruster 20kg (15kg)
12 Pushups 
18 Box jumps

Post rounds completed and partial rounds to comments.  Log results online (Beyond the Whiteboard)  

CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/