CrossFit Brisbane

WOD - Wednesday, 1/1/2014

Happy New Year!!

[A] Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

To be a legitimate L-sit hold, heels must be at least at hip height with legs straight and together

Log results online (Beyond the Whiteboard)  

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

WOD - Tuesday, 31/1/2013

[A]  “Annie”
50-40-30-20-10
Double Unders
Sit Ups

Log results online (Beyond the Whiteboard)  

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

WOD - Monday, 30/12/2013

[A] “Murph”
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m

[B] 10mins Handstand Practice

Log results online (Beyond the Whiteboard)  

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

Rest Day!! - Sunday, 29/12/2013

WOD - Saturday, 28/12/2013

[A] Run 5klm Time Trial

Log results online (Beyond the Whiteboard)  

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

 

WOD - Friday, 27/12/2013

“Brenton”
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Log results online (Beyond the Whiteboard)  

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

WOD - Thursday, 26/12/2013

WOD
[A] 4 rounds for time of:-
50 squats
Run 400m

Log results online (Beyond the Whiteboard)  

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

WOD- Wednesday, 25/12/2013 ... Merry Christmas!!

Merry Christmas everyone!!!  Thank you for your training efforts over the last year.  We hope you have a great day with loved ones.  Be safe and be happy!!  We are looking forward to to a great year of training in 2014.

[A] 10 rounds for time of:
10 Pullups
10 Situps

[B] For time:
150 Push-ups
40 yard sprint penalty for resting

Log results online (Beyond the Whiteboard)  

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

WOD - Tuesday, 24/12/2013

[A] WOD
"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

COMPETITION TRAINING (Optional)
[B] Push Press
5-3-2-1

[C] Deadlift
5-3-2-1

[D] AMRAP 3mins
Muscle-Up

WARM UP
3 rounds with bar or dumbells
Pushup, 5 reps
Squat, 5 reps
Samson Stretch 5 secs
Deadlift, 5 reps
Power Clean, 5 reps
Push Press, 5 reps
Pullup, 5 reps
Burpee, 5 reps

Rest/stretch between rounds

Then warmup to starting weight

Log results online (Beyond the Whiteboard)  

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

WOD - Monday, 23/11/2013

WOD
[A] 50-40-30-20-10 rep rounds for time of:
Wall ball, 20lb (14lbs) 
Kettlebell swings, 24kg (16kg)
Abmat Situps

COMPETITION TRAINING (Optional)
[B] Snatch Balance 1-1-1-1-1

[C] Clean 1-1-1

WARM UP
Joint circles & dynamics
Squat, reach & rotate x 5/side
Spiderman lunge x 5/side
Inchworm push ups x 10
Stretch Calves
200m run

KB Pause Deadlift x 10
MB Thruster x 10
Fire Hydrants x 20/side
200m run

then … warm up on the equipment

Log results online (Beyond the Whiteboard)  

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