CrossFit Brisbane

WOD - Wednesday, 1/5/2013

Part A 
Dumbbell Complex
3 Rounds, rest as required between rounds

Deadlift x 3 reps
Hang Clean x 3 reps
Push Press x 3 reps
Ground to Overhead x 3 reps

Use the heaviest dumbbells that you can handle with good form.  For the round to count, you cannot put the dumbbells down

Part B
Complete as many rounds as possible in 15 min of:-
Run 400m
15 x KB Swing 32kg (24)
15 x Box Jumps 24" (20")

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

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

WOD - Tuesday, 30/4/2013

Part A
Front Squat 8-8-8

Part B
10 Minute “Cindy”
Complete as many rounds as possible in 10 minutes of:-
5 Pull Ups
10 Push Ups
15 Squats

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

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

WOD - Monday, 29/4/2013

"Nancy"
5 rounds for time of:
Run, 400m
15 Overhead Squats, 42kg (30kg)

Finisher:
Turkish Get Ups
3-3-3

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

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

Rest Day!! - Sunday, 29/4/2013

WOD - Saturday, 27/4/2013

"Reverse Filthy Fifty"

For time:
50 Double unders
50 Burpees
50 Wall ball shots 10kg (6kg)
50 Back extensions
50 Push press 20kg (15kg)
50 Knees to elbows
50 Steps Walking Lunge
50 Kettlebell swings 16kg (12kg)
50 Jumping Pull Ups
50 Box jump 24″ (18″)

Post time to comments.

40 min Cut-off

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

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

 

WOD - Friday, 26/4/2013

Part A
5 Rounds for time:
Run 200m with Sand bag 20kg (10kg)
8 Muscle Ups

25 min cut off

Optional Part B - (must complete Part A within the cut off time to be eligible for Part B)
500m Row Time Trial

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

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

WOD - Thursday, 25/4/2013

Please note that the gym will be closed today for the ANZAC Day holiday

6 rounds for time of:
Run, 400m
25 Burpees

Set up under a bar that is one foot above your reach for the burpees.  Jump and touch the bar for each burpee rep.

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

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

 

WOD - Wednesday, 24/5/2013

Please note that the gym will be closed on Thursday 25/4/2013 for the ANZAC Day holiday

“Elizabeth”
21-15-9 reps for time
Clean 62kg (42kg)
Ring Dips

CUT-OFF: 15 minutes

FINISHER:
100 Sit ups for time*

* use a technique that you don’t normally use, eg if you normally don't anchor your feet then try the 100 with feet anchored

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

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

WOD - Tuesday, 23/4/2013

Please note that the gym will be closed on Thursday 25/4/2013 for the ANZAC Day holiday

Part A
Deadlift 5-5-5-5-5

Part B
“Half Mary”
Complete as many reps as possible in 10 minutes of:-
5 Handstand Pushups
10 Pistols, alternating legs
15 Pull-ups

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

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

Amazing photography courtesy of hookgrip.com

Some thoughts on "RX'D"

WOD - Monday, 22/4/2013

Please note that the gym will be closed on Thursday 25/4/2013 for the ANZAC Day holiday

Part A
Push Press
5-5-5

Part B
Complete as many rounds as possible in 15 mins of:
15 Kettlebell Swing 24kg (16kg)
20 Pushups
30 Double Unders

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

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