CrossFit Brisbane

WOD - Thursday, 1/11/2012

"The Chief"

Max rounds in 3 minutes of:
62kg (40kg) Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post total rounds completed for the 5 cycles.  Log results online (Beyond the Whiteboard)  

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

Freddie Comancho has an important message .... "RX'd means RX'd"

WOD - Wednesday, 31/10/2012

Complete 3 rounds for max total reps

DB Thrusters 20kg for 1 minute
Rest 1 minute

Bar Muscle Ups for 1 minute
Rest 1 minute

Row for Calories 1 minute
Rest 1 minute

Burpees for 1 minute
Rest 1 minute

Post reps per round and total reps to comments. Log results online (Beyond the Whiteboard)  

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

WOD - Tuesday, 30/10/2012

Split snatch 2-2-2-2-2-2-2 reps

Alternate legs for each rep.  

Finisher:
5 min AMRAP
DB Power Snatch, 20kg (15kg)

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

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

WOD - Monday, 29/10/2012

Five rounds for time of:
20 Double Unders
20 Pull-ups
20 Double Unders
20 Push-ups
20 Double Unders
20 Sit-ups
20 Double Unders
20 Squats

35 min cutoff

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

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

Rest Day!! - Sunday, 28/10/2012

Support our World Tough Mudder Team!

Southern Cross Mudders and Hard'nup present The Wizz Bang Raymond Park Pentathalon and social touch footy fund raiser.

Proudly supported by Again Faster

What: Byo picnic and BBQ meats, friends and family 

Pentathlon - enter in the 5 events and test your skills for the chance to win prizes. $5 donation to enter. Followed by a game of social touch footy. Pentathlon kicks off at 1:00pm

Events include, Thong throw, prowler push, pinch hold, broad jump and a mystery event. The toughest " Guy" and "Girl" will claim loot and bragging rights. (Activities may change on the day)

We will be running a raffle $2 a ticket 3 for $5 and selling limited edition team Ts $35.

The event is to raise money to send "The Southern Cross Mudders" to New Jersey in November to complete in the worlds biggest and baddest 24 hour AMRAP "Worlds Toughest Mudder" Team includes, James Stiles, James Laird, Scott Laird and Marc Burborough. 

for more info visit www.facebook.com/RoadToMudder

WOD - Saturday, 27/10/2012

3 rounds for max reps:

Wall Ball,10kg (6kg)
15m Shuttle Run
DB Push Press, 20kg (15kg)
Pullups
Burpees

1 minute per station for max reps. No rest between stations, 1 minutes rest between each round.

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

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

 

WOD - Friday, 26/10/2012

Complete as many rounds as possible in 20 mins of:-
15 KB Swing, 24kg (16kg)
10 DB Hang Squat Clean, 20kg (15kg)
150m Sandbag Run 20kg (10kg)

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

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

WOD - Thursday, 25/10/2012

Bring long socks to protect your shins if you are rope climbing!

Four rounds for time of:
30 Push-ups
30 Sit-ups
15 foot Rope climb, 3 ascents

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

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

WOD - Wednesday, 24/10/2012

Part A
Front Squat
5-5-5

Part B
Push Press
5-5-5

Part C
Weighted Pullup
5-5-5

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

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