CrossFit Brisbane

Gym Closed - Monday, 1/10/2012

Please note that the gym will be closed today due to the Public Holiday.  Here is a workout that you can do at home or in the park.

Running Angie
For time:-
100 pullups
400m run
100 pushups
400m run
100 situps
400m run
100 squats
400m run

Scale to reps to 75, 50 or 25 as required.  If you do not have access to a pullup bar, substitute 50 burpees instead of pullups.

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

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

Congratulations to Lily & Phil on the birth of beautiful baby Max!

Rest Day!! - Sunday, 30/9/2012

Please note that the gym will be closed on Monday due to the Public Holiday.  We will post a workout that you can do at home or in the park.

WOD - Saturday, 29/9/2012

Please note that the gym will be closed on Monday due to the Public Holiday.  We will post a workout that you can do at home or in the park.

Team WOD
In teams of 5 or 6 people, complete as many reps as possible rotating through the following stations:-

Row (cals)
Tyre Flip
Prowler (forward/backwards 10m)
Bear Crawl (20m)
DB Hang Clean Thruster 15kg/10kg
Farmers Carry 2x32kg (24kg), 20m
KB Swing 24kg (16kg)
Pushups

4 mins per station, 1 min rest between stations.

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

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

 

 

WOD - Friday, 28/9/2012

Progress as far up the ladder as you can in 20 minutes:-

5 Wall Ball
5 V-ups
Run 200m

10 Wall Ball
10 V-ups
Run 200m

15 Wall Ball
15 V-ups
Run 200m

20 Wall Ball
20 V-ups
Run 200m

etc etc ...

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

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

WOD - Thursday, 27/9/2012

Strict "Lynne"
Five rounds for max reps of:
Bodyweight bench press
Strict Pull-ups

Post reps for both exercises in all rounds, and total reps.  Log results online (Beyond the Whiteboard)  

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

WOD - Wednesday, 26/9/2012

Three rounds for time of:
Lunge 150m
50 Kettlebell Swings, 24kg (16kg)
50 Sit-ups

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

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

WOD - Tuesday, 25/9/2012

“Jackie”
For time:-
1000m row
20kg (15kg) Thruster, 50 reps
Pullups, 30 reps

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

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

WOD - Monday, 24/9/2012

Back Squat
3-3-3-3-3-3-3

Finisher
3 x Suicide Sprints (40 yards)
Record slowest effort

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

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

Rest Day!! - Sunday, 23/9/2012

WOD - Saturday, 22/9/2012

WOD
Teams of 2 complete As Many Rounds As Possible in 24 min:-
10 Thrusters, 42kg (30kg)
5 Burpees
150m Sprint

Partner one completes a full round, gives his or her friend a high-5, then partner two completes a round while partner one rests. Alternate the rounds to accomplish as many rounds and reps as possible in 24 minutes. (Thanks to CrossFit Flagstaff)

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

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