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For those of you that have RSVP'd, remember Keegan's farewell party is tonight at the Norman Hotel at 6pm, see you there!
“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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STRENGTH
[A] 5-5-5-5-5 Hang Power Snatch
CONDITIONING
[B] 50 Toes to bar for time
[C] Tabata Push Up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
COMPETITION TRAINING (Optional)
[D] Push Press 3-3-3
[E] Weighted Pull Up 3-3-3
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Just a reminder that Keegan's Farewell party is this Saturday night. If you are coming and you haven't already RSVP'd please do so straight away as we are finalising numbers for the booking.
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[A] STRENGTH
Clean & Jerk
2-2-2-2-2-2-2-2-2-2
[B] CONDITIONING / WOD
75 KB Swing for time, 32kg (24kg)
COMPETITION TRAINING (Optional)
[C] 2km Row time trial
[D] L Sit, 3 attempts for max time
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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[A] WOD
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
*Keep Score by Total Number of Reps Per Round
COMPETITION TRAINING (Optional)
[B] Every minute, on the minute, for 12 mins:-
Power Snatch x 2 (touch & go)
[C] Deadlift 3-3-3
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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[A] STRENGTH
Front Squat
10-10-10
taken off the deck
[B] CONDITIONING / WOD
Complete as many rounds as possible in 12 mins of:-
Rope Climb x 2
Situps x 15
(Advanced Athletes = GHD Situps)
COMPETITION TRAINING (Optional)
[C] AMRAP 7min
4" deficit Kipping HSPU
[D] 1600m Run Time Trial
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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[A] STRENGTH
Group A: SDHP & Ring Dip Technique Work
Group B: Sumo Deadlift 3-3-3
[B] CONDITIONING / WOD
Five rounds for time of:
42kg (30kg) Sumo deadlift high-pull, 21 reps
21 Ring dips
COMPETITION TRAINING (Optional)
[C] 3 position Snatch
(1 set = 1 Floor + 1 Below Knee + Above Knee)
Every minute, on the minute for 7 mins
[D] Clean Pulls to Toes
3-3-3 at 90% best Clean
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Matt, Kelsey, Cobi and Deana are representing CFB this weekend, competing in "The Wellington Cup" Affiliate Competition in New Zealand. Here is a link to the competition if you want to follow the leaderboard ... http://thewellingtoncup.co.nz/the-comp/
WOD
“Franicide”
In pairs, complete as many rounds as possible in 24 mins of:
10 Thrusters, 42kg (30kg)
10 Pull-ups
150m Run
This is a Partner WOD, one person works while the other rests.
Post results to comments. Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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STRENGTH
[A] Deadlift
3-3-3-3-3
CONDITIONING
[B] Complete as many reps as possible in 5 mins of:-
Wall Ball, 20lb (14lb)
[C] 5 mins for Distance:-
Farmers Carry, 2x32kg (2x24kg)
COMPETITION TRAINING (Optional)
[D] Every minute, on the minute, for 12 mins:-
Snatch x 2
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-Thur: 5am, 6am, 7am, 9:15am, 4:45pm, 5:45pm
Fri: 5am, 6am, 7am, 9:15am, 4:45pm
Sat: 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 6:45-7:30pm
Fri: 7-9am, 10:15-11am
*Death Alley Barbell Club*
Fortnightly Fri: 6:00pm
*Gymnastics*
Alternating Fortnight Fri: 6:00pm
*Vitality Sessions*
Mon, Wed, Fri: 8am
*Intro Sessions*
by appointment
*Private Sessions*
by appointment
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