CrossFit Brisbane

WOD - Tuesday, 1/7/2014

WOD
[A] Clean & Jerk
2-2-2-2-2-2-2-2-2-2

COMPETITION TRAINING (Optional)
[COMP A] For time:-
Airdyne 200 Calories 

GROUP WARMUP:
Broomstick Warmup:
Dislocates x 3
OH Lunges x 10

Split footwork drills, then ...

BN Press x 3
BN Push Press x 3
BN Split Jerk
Push Press x 3
Split Jerk x 3
Front Squat + Split Jerk x 3
Tall Clean + Split Jerk x 3
Hang Clean + Split Jerk x 3
Clean + Split Jerk x 3

Then,  Partner up and warm up on the bar

Log results online (Beyond the Whiteboard)  

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

WOD - Monday, 30/6/2014

[A] “Nate”
Complete as many rounds as possible in 20 mins of:-
2 Muscle ups
4 HSPU
8 KB Swing, 32kg (24kg)

COMPETITION TRAINING (Optional)
[COMP A] Hang Snatch
3-3-3-3-3
Rest 2 mins between sets

GROUP WARMUP:
3 rounds, 6-10 reps
Samson Stretch
KB Goblet Squat
One Arm KB Push Press
Russian KB Swing
Yoga Pushup (Pushup + Downward Dog)
Hollow Rock to Superman
Kipping swing x 2 + Pause

Log results online (Beyond the Whiteboard)  

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

Rest Day!! - Sunday, 29/6/2014

WOD - Saturday, 28/6/2014

WOD
[A] "Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thruster, 42kg (30kg)
Pull-ups

COMPETITION TRAINING (Optional)
No extra training, rest & recover

GROUP WARMUP:
Lauren’s Dynamic Warmup
then …
3 “mini” rounds of 5 thrusters /5 pullups

Log results online (Beyond the Whiteboard)  

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

WOD - Friday, 27/6/2014

WOD
[A] 5 rounds for time:-
Run 400m
20 Burpees
15 Two Handed Bent Over Row, 20kg (15kg)

COMPETITION TRAINING (Optional)
[B] EMOTM 10 mins
Snatch x 2

GROUP WARMUP:
Samson stretch to cossack to pigeon
Single leg glute bridges x 10 per side
Side plank elbow to knee x 10 per side
Air Squat x 15
Stretch calves & 20 calf pumps
200m run
Toes to bar x 10
then …

2 rounds
DB Push Press x 5
Burpee Broad Jump x 5
DB Bent Over Row x 5
Alternating Straddle Toe Touch x 20

Log results online (Beyond the Whiteboard)  

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

Peter Wood putting his fitness to the test!

CrossFit Brisbane Hoodies!

We are now taking orders for CFB Hoodies. Make CFB stand out by wearing your red hoodie this winter. RED Heavy Blend Adult Full Zip hooded Sweatshirt. Pre-sales only, $55 each. Men's and Women's sizes.

If you want multiple Hoodies, please enter as separate orders.  Here is the link for the order form ..

ORDER FORM

Orders close on 27 June 2014. Delivery to CFB approx. 11 July 2014.

Payments must be made via EFT prior to 27 June 2014 (use your surname as the payment reference). Send your receipt of payment to info@crossfitbrisbane.com to confirm your order

Account Name: Swift and Associates Pty Ltd
Bank: Suncorp Metway
BSB: 484799
Account Number: 044874080

YOU MUST ENTER YOUR SURNAME AS THE PAYMENT REFERENCE

WOD - Thursday, 26/6/2014

WOD
[A] Bear Complex 7-7-7-7-7

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds in total and rest as required between rounds:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

Increment the weight each round. Bar cannot touch the ground during a round or the round doesn't count.

In this version of the bear, each movement must be discrete, ie the movements cannot be blended.

COMPETITION TRAINING (Optional)
[B] EMOM 7 mins
5 x Muscle ups

[C] 1000m Row

GROUP WARMUP:
Broomstick warmup
2 rounds, 3 reps of each movement, trainer lead

behind neck Press
behind neck Push Press
Push Press


Front squat + transition to Push Press

Down and up from Hang


Scarecrow to clean receive

Hang power clean

then ….

3 sets of the “Bear” with broomstick or bar*
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*practice the transitions between movements

Log results online (Beyond the Whiteboard)  

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

WOD - Wednesday, 25/6/2014

WOD
[A] 7 rounds for time:-
9 Chest to Bar Pullups
12 Alternating DB Snatch, 20kg (15kg)
15 Pushups
21 Double Unders

COMPETITION TRAINING (Optional)
[B] Clean & Jerk
2-2-2-2-2

GROUP WARMUP:
Stretch calves
400 jog

10 Inchworm Pushups
10 Hollow to Superman to V-up
10 OA DB Thrusters, 5 per side

10 Spiderman Lunge
10 Kipping Swings
10 OA OH lunge, alternating

OH Snatch Lands x 3 per side
DB Deadlift x 3 per side
DB Deadlift High Pull x 3 per side
DB Snatch x 3 per side

2 min easy skip

Log results online (Beyond the Whiteboard)  

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

WOD - Tuesday, 24/6/2014

[A] 

“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.  Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers.  You can also download a spreadsheet version (thanks Brad Smith)

COMPETITION TRAINING (Optional)
[B] 10 min Kettlebell Snatch test
Men: 24kg; Women: 16kg
Change hands as required

Log results online (Beyond the Whiteboard)  

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

 

CrossFit Games GOLD Tickets for sale!

CrossFit Brisbane has 2 CrossFit Games GOLD Tickets for sale - US$200 per ticket.

Please contact info@crossfitbrisbane.com if you would like to purchase them. Sadly, we cannot go to the games this year!