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For Time:-
50 DB Push Press 20kg (15kg)
800m run with 10kg (6kg) Medicine Ball
50 KB Swing 24kg (16kg)
800m Run with 10kg (6kg) Medicine Ball
25 Burpees
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Come and join us for a Beach Christmas party ... all welcome!!
Where: Southport, meet in the park beside the Southport Surf Club
When: 7:30am, Sunday 9th December
What: Swim + WOD + BYO Barbecue brekky
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"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.
FINISHER:
Team Sled Races
10 min AMRAP
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Power Clean & Push Jerk
2-2-2-2-2-2-2-2-2-2
Increment the weight across the sets.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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“Kelly”
5 rounds for time:-
400m run
30 Box Jump, 24”
30 Wall ball, 10kg (6kg)
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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"Lynne"
Five rounds for max reps of:
Bodyweight bench press
Pull-ups
Post reps for both exercises in all rounds.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Row
4 x 500m
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Please note that there will be no 8am session on Saturday due to the L1 Seminar that we are hosting. The 6am & 7am session will be on as per normal
Complete as many rounds as possible in 20 minutes of:
Three rounds of:
10 Push-ups
15 Squats
20 Situps
then, Run 400 meters
Post rounds completed to comments.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Please note that there will be no 8am session on Saturday due to the L1 Seminar that we are hosting. The 6am & 7am session will be on as per normal
Part A
Press
5-5-5
Bar to be taken from the ground
Part B
Five rounds for time of:
12 KB Swing 32kg (24kg)
12 Toes-to-bar
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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