CrossFit Brisbane

WOD - Saturday, 30/11/2013

CrossFit Brisbane Club Championships
"The Chris Twaddell Memorial Shield"

Muster at 6am sharp

[A] WOD 1 - All athletes complete this WOD
For time:
15 Kettlebell Swing, 24kg (16kg)
15m Overhead Walk (Right Arm)
30m run

15 Kettlebell Swing
15m Overhead Walk (Left Arm)
60m run

15 Kettlebell Swing
15m Overhead Walk (Right Arm)
90m run

15 Kettlebell Swing
15m Overhead Walk (Left Arm)
120m run

15 Kettlebell Swing
15m Overhead Walk (Right Arm)
150m run

15 Kettlebell Swing
15m Overhead Walk (Left Arm)
180m run

After WOD 1, there will be an elimination based on performance in WOD 1 

[B] WOD 2: Semi-Final
2 rounds for as many reps as possible of:
1 min One Arm DB Snatch 20kg (15kg)
1 min Squat
1 min Pull up
1 min Box Jump 24”
1 min Rest

After WOD 2, there will be an elimination based on performance in WOD 2

[C] WOD 3: Final
As many reps as possible in 4 mins of:
Thruster 52kg (35kg)
If the bar is lowered from the shoulders, perform 5 burpees before continuing 

Best performing male and female athlete in WOD 3 will be declared the CrossFit Brisbane Club Champions for 2013

Log results online (Beyond the Whiteboard)  

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

WOD - Friday, 29/11/2013

WOD
[A] 4 rounds for time:
5 Muscle Ups
15 Deadlifts, 80kg (52.5kg)
30 Lunges 

COMPETITION TRAINING (Optional)
[B] 5 mins on the Airdyne for max calories 

WARM UP
Glute stretch against wall, 2 mins per side
Russian KB Swing x 10
Lunge to Samson stretch x 10
One arm KB Swing, left x 10
Alternating Bird dog x10
One arm KB swing, right x 10
Wall slides x 10
One arm KB Push Press, left  x 10
Glute bridge x 10
One arm KB Push Press x 10

then ...
1-3 Muscle Ups
5 Deadlifts
10 Walking lunges

Log results online (Beyond the Whiteboard)  

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

WOD - Thursday, 28/11/2013

WOD
[A] Power Clean 5-5-5-5-5

[B] 5 rounds for time of:
10 HSPU
20 Abmat Situps

15 min cut off

COMPETITION TRAINING (Optional)
[C] Back Squat 5-5-5

WARM UP
Joint rotations
Inch worm push up x 10
Figure 4 rack stretch
With an unloaded barbell ...
Front squat x 5
Down and up from the high hang x5
Down and up from the hang x5
Deadlift x 5 
Hang Power Clean x 5
Power clean x 5

Log results online (Beyond the Whiteboard)  

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

WOD - Wednesday, 27/11/2013

WOD
[A] 4 rounds for time of
25 Wall Balls 20lb (14lb), 10’ (9’) target
25 Chest to Bar Pull Ups
25 Alternating Pistols
25 Alternating Dumbbell Snatch 20kg (15kg)
Rest 2 mins

Score equals total time including rests
40min cut-off

COMPETITION TRAINING (Optional)
[B] For time:-
400m Farmers Walk 32kg (24kg)

WARM UP
Samson Stretch 10 secs / side
Air squat x 10
kip swing x 10
Cossack to Squat to Pistol x 5 per leg
One arm DB Push Press x 10 reps
Stretch calves & 200m run
MB Thruster x 10 
Spiderman stretch 10secs / side
Hanging Knee raise x 10
Chest wall stretch 20 sec / side
DB Snatch x 5 per side 

then own warm up on each exercise

Log results online (Beyond the Whiteboard)  

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

WOD - Tuesday, 26/11/2013

WOD
[A]Overhead Squat 1-1-1 (from the deck)

[B] For Time:
25 Burpees then
3 rounds for time of:
400 meter run
42kg (30kg) Overhead squat, 15 reps

COMPETITION TRAINING (Optional)
[C] Every Minute, on the Minute, for 7 minutes: 5 Bar Muscle Ups

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

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

WOD - Monday, 25/11/2013

WOD
[A] 18-15-12-9-6-3
Clean and Jerk 62.5kg (42.5kg)
Toes To Bar

This is written as Clean & Jerk, however it may be performed as “Ground to Overhead” providing the bar is racked on the shoulders on the way through.  A Squat Clean, Split Clean, Power Clean, Push Press, Push Jerk, Split Jerk and Thruster are all acceptable.

COMPETITION TRAINING (Optional)
[B] Front Squat
1-1-1-1-1

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

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

Rest Day!! - Sunday, 25/11/2013

Death Alley Barbell shirts are available in the CFB store for $35 each.

Goodbye Cobi & De!! We are going to miss you!

Well it has been an amazing year with these two special people, but unfortunately for us, it is time for them to head back home to their families.  Deana and Cobi have done a fantastic job coaching at CFB over the last year and we are going to miss them so much.  We take this opportunity to thank them both for everything that they have done, and the many times they have gone beyond the call of duty.  De is heading home this weekend and Cobi will follow in a couple of weeks.  We wish them all the best in their exciting new roles at CrossFit Frankston and Crossfit Dromana.

WOD - Saturday, 23/11/2013

[A] “Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 10kg (6kg)
Sumo Deadlift High Pull, 35kg (25kg)
Box Jump, 20 in
Push Press, 35kg (25kg)
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

COMPETITION TRAINING (Optional)
[B] In 10 minutes swim as far as possible.

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

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

WOD - Friday, 22/11/2013

WOD
[A] 10-9-8-7-6-5-4-3-2-1
Deadlift 125kg (85kg)
Handstand Push Up

A kipping Handstand Pushup (HSPU) may be used.  Our standard for kipping HSPU is to setup with 2x20kg plates with an abmat in between and level with the plates.  It is a safety requirement that there is an abmat in place to provide padding in the event of a rep going wrong.  Kipping without a padded surface places you at risk of injury.

Prior to using a kipping HSPU in a workout it is a requirement that you have been taught the movement and have practiced it sufficiently to be competent.  Our coaching standard is that the athlete should be able to demonstrate a strong full range strict HSPU and an excellent normal pushup before attempting a kipping HSPU, otherwise there insufficient upper body strength to remain safe.

It is our view that kipping should NOT be thought of as a method to achieve a movement that you are not strong enough to perform strictly, but rather as a method for an intermediate to advanced athlete who has the strict movement to move faster and/or perform larger sets, therefore improving overall power output.  This is the same whether the movement is a HSPU, Pullup, Dip or Muscleup.

COMPETITION TRAINING (Optional)
[B] Every Minute, on the Minute, for 7 minutes:
2 Burpee Box Jumps 30in (24in)
3 Muscle Ups

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

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