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"DT"
Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Part A
Snatch
2-2-2
Part B
“Isabel”
Snatch, 60kg (40kg)
30 reps for time
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Three rounds for time of:
Lunge 150m
50 Kettlebell Swings, 24kg (16kg)
50 Sit-ups
Finisher
3 sets of Weighted Back (Hip) Extension
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Push Press
3-3-3-3-3-3-3
Finisher
With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Regionals WOD #4
For time:
60kg (40kg) Back squat, 50 reps
40 Pull-ups
60kg (40kg) Shoulder-to-overhead, 30 reps
40kg (30kg) Front squat, 50 reps
40 Pull-ups
40kg (30kg) Shoulder-to-overhead, 30 reps
30kg (20kg) Overhead squat, 50 reps
40 Pull-ups
30kg (20kg) Shoulder-to-overhead, 30 reps
Scale reps to 40/30/20 per round OR 30/20/10 per round if required. Time Cutoff: 25mins
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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"Filthy Fifty"
For time:
50 Box jump 24″ (18″)
50 Jumping Pull Ups
50 Kettlebell swings 16kg (12kg)
50 Steps Walking Lunge
50 Knees to elbows
50 Push press 20kg (15kg)
50 Back extensions
50 Wall ball shots 10kg (6kg)
50 Burpees
50 Double unders
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Part A
Deadlift
5-3-2-2-1
Part B
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Part A
Weighted Pullup
3-3-3
Part B
“Karen”
150 WallBall 10kg (6kg) shots for time
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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