CrossFit Brisbane

WOD - Tuesday, 1/5/2012

“Cindy”
Complete as many rounds as possible in 20 mins of: 
5 pullup 
10 pushups 
15 squats

or 

“Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Finisher:
1600m run time trial 

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

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

We are very sad to say goodbye to Lisa Barton who flew back home to Canada today.  All the best Lisa and keep Crossfitting!  We look forward to seeing you back in Oz someday soon.

Welcome Keegan!

We are very excited to announce that Keegan Wolfenden will be relocating to Brisbane in June to join the CrossFit Brisbane Trainer Team.  Keegan finished 10th in the Open this year and is fast becoming the Competitive CrossFitter to watch on the Games scene.  With a background in professional sport we are excited to have him join the team, and we know that he will be a great complement to the existing crew.

Photo courtesy of Krista Martin Photography

WOD - Monday, 30/4/2012

3 rounds per exercise, then move to the next exercise
Work 1 min, Rest 2 mins

For max reps
Thruster, 60kg (40kg)
Wall ball, 10kg (6kg)
Kettlebell Swing, 24kg (16kg)
Burpees

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

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

WOD - Saturday, 28/4/2012

Eight rounds for max reps of:
Push press, 35kg (25kg), 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

FINISHER: 
Farmers Carry
3 attempts for max distance

L-Sit
Accumulate 1 min

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

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

WOD - Friday, 27/4/2012

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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

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

 

WOD - Thursday, 26/4/2012

PART A
Deadlift
10-10-10

PART B
Complete as many rounds as possible in 16 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

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

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

WOD - Wednesday, 25/4/2012

Please note that the gym will be closed today for the ANZAC day holiday.  Here is a WOD that you can do at home.

For time:-
Run 1000m
100 squats
rest 2 mins
Run 800m
80 situps
rest 2 mins
Run 400m
40 pushups

record total time including rests

OR, Alternate WOD
30min trail run
Find a hilly off-road course and run for 30 mins.  Goal is to keep moving the entire time

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

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

 

WOD - Tuesday, 24/4/2012

9-6-3 reps for time of:
Thruster, 75kg (50kg) 
Muscle-up

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

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

Post best caption to comments ...

WOD - Monday, 23/4/2012

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Finisher
Tabata Mashup
Squat / Situp

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

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

News & Updates!!

Competition Training - Saturday Clinic
We will be holding a Competitors clinic on Saturday, 16/6/2012 at 9am for ANY CFB members interested in competing over the course of the next year.  The workshop will explain how to train for competition using the CFB programming template, discuss preparation for next years open/regionals (including working weaknesses) and allow time for a general Q&A.

Now that the smoke has settled on Regionals it is time to start training for next year.  If you are interested in competition, existing and new competitors alike, come along.