CrossFit Brisbane

WOD - Friday, 31/1/2014

WOD
[A] Back Squat 
5-5-5-5-5

[B] For time:-
60 GHD Situps
or 
120 abmat situps

COMPETITION TRAINING (Optional)
[C] Power Clean + Push Jerk
1-1-1-1-1-1-1

WARM UP
2 rounds
Leg Swings
Samson Stretch to Cossack to Pigeon Stretch
Hollow Hold, 20 secs
Superman Hold (thumbs to sky), 20 secs
Squat to Pistol, 8 reps
Slow Fire Hydrants, 8 reps per side
Back Squat with Bar, 8 reps

Log results online (Beyond the Whiteboard)  

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

WOD - Thursday, 30/1/2014

WOD
[A] Strict "Lynne"
Five rounds for max reps of:-
Bodyweight Bench Press
Strict Pull-ups

Post reps for both exercises in all rounds. Today pullups are to be done strict, ie no kipping

[B] Deadlift
5-5-5

COMPETITION TRAINING (Optional)
[C] AMRAP 7 mins
25 Wall ball
5 Muscle Ups

WARM UP
Dynamics / Joint Rotations
Wall Chest Stretch x 1min/side
Wall Lat Stretch x 1 min/side
Single Leg RDL x 10 reps/side
6 Count Burpee x 5 reps
Empty Bar Bench Press x 20 reps
Kipping Swing x 20 reps

Log results online (Beyond the Whiteboard)  

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

WOD - Wednesday, 29/1/2014

WOD
[A] Five rounds for time of:
20 Strict ring dips
14 Thruster, 62kg (40kg)

There should be no bend of the leg or hip in the strict ring dip.

COMPETITION TRAINING (Optional)
[B] 10 x 3
Touch & Go Power Snatch, every 90 secs

WARM UP
Samson Stretch
Cossack Stretch
Air Squat x 10
Glute Bridge x 10

One Arm DB Push Press x 10/side
Ring Support x 20 sec x 2
Squat Jumps x 10

One Arm DB Thruster x 5/side
Inchworm (no pushup) x 10
Floor L-Sit x 20 sec

3 rounds, building to start weight
Thruster x 3
Ring Dip x 3
Fig 4 Stretch

Log results online (Beyond the Whiteboard)  

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

WOD - Tuesday, 28/1/2014

WOD
[A] 15-12-9-6-3 reps for time of:
Chest to bar pull-up
Clean and Jerk, 62kg (40kg)
Push-up

COMPETITION TRAINING (Optional)
[B] Back Squat 
3-3-3

[C] AMRAP 5 mins
30 Double Unders
15 Burpees 

WARM UP
Dynamics & Leg Swings
Reverse Rack Stretch
BN Push Press x 3
Jerk Lands x 3
BN Push Jerk x 3

Pushup Plus x 10
Push Press x 3
Push Jerk x 3
Pushup + TSpine Rotation x 6

Hang Power Clean x 3
Deadlift + Hang Power Clean + Push Jerk
Power Clean + Push Jerk
Pullup x 3

Log results online (Beyond the Whiteboard)  

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

WOD - Monday, 27/1/2014

Please note that the gym will be closed today for the public holiday.   

"Marguerita"
50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Demo Video
http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4

COMPETITION 
Run 3000m Time Trial

Log results online (Beyond the Whiteboard)  

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

Rest Day!! - Sunday, 26/1/2014

Please note that the gym will be closed on Monday for the public holiday.  We will post a workout that you can do at home or in the park.

WOD - Saturday, 25/1/2014

Please note that the gym will be closed on Monday for the public holiday.  We will post a workout that you can do at home or in the park.

WOD
[A] Complete as many rounds as possible in 20 mins of:
50 Double Unders
30 Wall Balls,10kg (6kg)
15 Burpees
5 Muscle Ups

COMPETITION TRAINING (Optional)
[B] 30 mins of quality Mobility work

WARM UP
Stretch and pump calves
10 Air Squats
10 Pushups
10 Hollow to Superman
Inchworm (no pushup) length of gym

3 times through ...
20 Single skips
20 Backward skips
10 Crossover skips

Then ...
10 Jumping lunge
10 Kipping Swings 
10 Burpee Broad Jump
5 Toes to bar
5 Wall ball 
10 Double under

Log results online (Beyond the Whiteboard)  

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

WOD - Friday, 24/1/2014

WOD
[A] Fat Bar Deadlift
10-10-10-10

[B] Team Row 
Row as far as possible in 20 mins.
50m Farmers Carry (2x32kg/2x24kg) buy-in

COMPETITION TRAINING (Optional)
[C] Weighted Pullup
5-5-5

[D] Weighted Dips
5-5-5

[E] 50 Burpee Box Jumps, 24’ (20”) for time 

WARM UP
Stretch calves
Figure 4 stretch against wall 2 min per side
Pushup to Alternating Spiderman x 5 reps per side
Lunge Walk + Knee Raise x 5 reps per side
Superman hold x 20 sec
Reverse Burpee + Burpee x 5 reps
Deadlift with bar, 10 reps with 2 sec hold at bottom

Log results online (Beyond the Whiteboard)  

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

Membership & Timetable change ...

Update:

We have now sent out emails to all active members.  Thank you for your patience whilst we completed the task of sorting preferences.

If you have cancelled your membership due to the schedule change you are welcome to continue training up until the 15/2/2014.

If you are an active member and you have not received a "CFB Membership Notification" email, please first check your junk or SPAM folder and if it is not there, please contact us (info@crossfitbrisbane.com) and let us know.

Please reply to your email ASAP to acknowledge receipt.

Thank you.

WOD - Thursday, 23/1/2014

WOD
[A] “Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

35 min Cut-off

COMPETITION TRAINING (Optional)
[B] EMOTM for 10 mins
Hang Squat Snatch x 3
Increment the weight across the sets and build to a max triple

[C] 3 x 400m run on 4 mins

WARM UP
2 rounds of :
2 x Samson to Cossack to Pigeon
2 x Spiderman Lunge to Squat Reach Rotate to Spiderman
10 x Pushup Plus to Bird-dog
10 x Back Roll to V-Sit 
20 x Hollow Rock 

then ...
25m Bear Crawl
25m Crab Crawl
10 Reverse Burpees

Log results online (Beyond the Whiteboard)  

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