CrossFit Brisbane

WOD – Wednesday, 1/10/2014

[WOD]
3 rounds for time of:
Run 400 meters
30 squats
52kg (35kg) Push Press, 20 reps

[COMP A]
Tabata Mashup
Muscle Up
Burpee

[WARMUP]
Lauren’s Dynamic Warmup

Stretch calves
Calf Pumps x 20
Stretch chest and lats on the floor
Run 200m

Samson stretch
Squat and Reach x 5
Barbell Front Squat x 10
Pullups x 10
Run 200m

Press x 5
Push Press x 10
warm up to workout weight

Log results online (Beyond the Whiteboard)

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

WOD - Tuesday, 30/9/2014

[WOD]
10 rounds for time of:
3 Weighted Pullups 20kg (15kg)
5 Strict Pullups
7 Pull-ups

20 min time cap

For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set (which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

[COMP A]
Power Snatch
15 x 2, every 90 secs

[Warmup]
Dynamics
Stretch Calves
Plank 3mins
Samson Stretch / 20 Lunge / 10 Inchworm Pushups
Run 200m
Pigeon Stretch / 20 Toes to Bar / 10 Clap Pushup
Run 400m,
Rest, then …
Team Suicide Relay

Log results online (Beyond the Whiteboard)

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

WOD - Monday, 29/9/2014

[WOD]
[A] Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set
Rest as needed between sets

[B] 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.

[COMP A]
Split Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

[WARMUP]
Stretch calves
Samson Stretch -> cossack stretch -> pigeon stretch
Push up to Alternating Spiderman x 5 reps per side
Superman hold x 20 sec
Stretch Calves
Relay 60 yard shuttles
Then warmup Deadlift to starting weight

Log results online (Beyond the Whiteboard)  

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

Rest Day!! - Sunday, 27/9/2014

WOD - Saturday, 27/9/2014

[WOD]
Complete as many rounds as possible in 24 mins of:
10 Thrusters, 42kg (30kg)
7 Burpee Onto Plates
Run, 150m

This is a Partner WOD, one person works while the other rests.

[WARMUP]
Plank to Bridge drills x 5 per side
3-way Hip Mobility x 5 per side
Stretch Calves
200m run
10 Inchworm Pushups
10 OH Lunge Walk
10 Slow Cobra

then, working in pairs
Junkyard Dog 10 reps of each
200m run

Log results online (Beyond the Whiteboard)  

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

WOD - Friday, 26/9/2014

[WOD]
60kg (40kg) Snatch, 1 minute
Rest 3 minutes
70kg (45kg) Snatch, 1 minute
Rest 3 minutes
80kg (52kg) Snatch, 1 minute
Rest 3 minutes
60kg (40kg) Snatch, 1 minute
Rest 3 minutes
70kg (45kg) Snatch, 1 minute
Rest 3 minutes
80kg (52kg) Snatch, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round.

[COMP A]
Run 2klm Time Trial

[WARMUP]
Stretch Calves
Pass-Throughs
OH Squat x 3

Burgener Warmup & Skill Transfer Exercises
Down & Finish x 3
High Elbows x 3
Muscle Snatch x 3
2” 4” 6” Snatch Lands x 3
Snatch Drop x 3
Heaving Snatch Balance x 3
Snatch Balance x 3
Hang Snatch x 3
Snatch x 3

Snatch Position Drills with barbell
- Snatch Balance + High Hang Snatch + Hang Snatch x 3
- Pause Snatch + Snatch x 3

Log results online (Beyond the Whiteboard)  

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

WOD - Thursday, 25/9/2014

[WOD]

[A] Press 1-1-1-1-1

[B] Push Press 3-3-3-3-3

[C] Push Jerk 5-5-5-5-5

[COMP A]
Every 1 min for 7 mins
4 x Burpee Muscle Ups

GROUP WARMUP:
Barbell complex (oly bar or tech bar)
Behind Neck Press x 5
Behind Neck Push Press x 5
Lands x 5
Behind Neck Push Jerk x 5
Push Jerk x 5
Press + Push Press + Push Jerk x 3

Samson Stretch
Jump Squat with 5 sec hold x 10
Clapping Pushup x 10

Log results online (Beyond the Whiteboard)  

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

WOD - Wednesday, 24/9/2014

[WOD]
Row
4 x 500m intervals

Rest between each effort

[COMP A]
Shankle Complex 1-1-1-1-1
Deadlift x 1
Hang Pull x 3
Hang Clean x 1
Split Jerk x 2

Use the heaviest weight you can for each set.

[WARMUP]
Arm circles/shoulder warmup followed by
Cossack to Samson to Pigeon complex a few times each side.

Standing row familiarisation drill x 10-15 reps progressively adding speed to the “drive” but keeping the recovery a little slower.
Thumbs on shins in a deadlift setup
Then the sequence is : Legs, Hips, Arms, Arms, Hips, Legs ( Deadlift, high pull, return to deadlift set up)

1st wave warmup on rower, everyone else
3 rounds of
squat x 20 reps
inchworm x 20
v-up x 20

Log results online (Beyond the Whiteboard)  

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

WOD - Tuesday, 23/9/2014

[WOD]
“DT”
Five rounds for time of:
12 Deadlift, 70kg (50kg)
9 Hang Power Clean, 70kg (50kg)
6 Push Jerk, 70kg (50kg)

[COMP A]
For distance:
Handstand Walk, 7 mins

[COMP B]
For Time:-
Farmers Walk 400m
Men: 2x32kg
Women: 2x24kg

[WARMUP]
Broomstick Warmup
Press, 3 reps
Push press, 3 reps
Jerk lands, 3 reps
Push jerk behind neck, 3 reps
Push Jerk, 3 reps
10 pushups + 10 squats

Front squat + transition to push jerk, 3 reps
Hang power clean, 3 reps
10 pushups + 10 squats

Deadlift, 3 reps
Hang power clean, 3 reps
Push Jerk, 3 reps
10 pushups + 10 squats

Then Warmup on the bar to starting weight

Log results online (Beyond the Whiteboard)  

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

WOD - Monday, 22/9/2014

[WOD]
5 rounds for time of:
400m Run
15 Kettlebell Swings, 24kg (15kg)
21 Push-ups

[COMP A]
Front Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

[WARM UP]
2 rounds:-
- calf stretch
- samson stretch
- 200m run
- air squat x 10
- push up x 10
- hollow rock x 10
- glute bridge x 10
- Russian KB swing x 10
- kip swing x 10

Log results online (Beyond the Whiteboard)  

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