CrossFit Brisbane

WOD - Monday, 1/12/2014

WOD
[A] “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.

[COMP A]
2013 CrossFit Games Regional Event 3
For time:
30 Burpee Muscle Ups

Time cap: 7 minutes

[WARMUP]
3 rounds with bar or dumbbells
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/

 

Rest Day!! - Sunday, 30/11/2014

CrossFit Brisbane Christmas Party!!

CrossFit Brisbane Christmas Party & Awards Night
Friday 12th December, 7pm at the Australian National Hotel, Woolloongabba. 

The event will be held upstairs in the National Secret function room. Get your fancy clothes out for a night of fun! Dinner platters and drinks (beer, wine and basic spirits) will be provided, along with a review of the year and the presentation of some very special awards!

Tickets are $35 and need to be purchased before the night. The venue is booked from 7pm, and presentations will begin at 8pm. Please support this event and help us celebrate a great year!

WOD - Saturday, 29/11/2014

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

[COMP A]
No extra training, rest & recover

[WARMUP]
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 warmup on each exercise

Log results online (Beyond the Whiteboard)

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

WOD - Friday, 28/11/2014

WOD
[A] Thruster
1-1-1-1-1-1-1

Taken from the deck, no racks

[B] Tabata Pushups
8 x 20sec work / 10 sec rest
score equals lowest reps

[COMP A]
Rack Jerk 1-1-1

[COMP B]
3 rounds for max reps
1 min Muscle Ups
1 min rest

[WARMUP]
Samson stretch
Broomstick dislocates x 10
Press x 3
Push Press x 3
Front squat x 3
Push Press x 3
Thruster x 3

High Elbows to Power Clean x 3
Hang Power Clean x 3
Deadlift + Hang Power Clean x 3
DL + HPC + Thruster x 3
Power Clean x 1 + Thruster x 3

3-4 warmup sets on the bar

Log results online (Beyond the Whiteboard)

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

 

WOD - Thursday, 27/11/2014

WOD
[A] 4 rounds for time of:
L Sit Hold, 45 secs
30 Deadlifts, 62kg (42kg)
15 Handstand Push-ups

[COMP A]
Back Squat
5-5-5

[COMP B]
Yoke Carry
5 efforts of 15m for max load
Rest as required between efforts

[WARMUP]
2 rounds, 10 reps per exercise

Push up plus with hands together
Bird Dog (5 per leg)
OH lunge, alternating legs
Cossack Stretch
Glute Bridge
Broomstick Deadlift
Overhead Squat

Log results online (Beyond the Whiteboard)

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

WOD - Wednesday, 26/11/2014

WOD
[A] 21-15-9 reps, for time of:
Toes-to-bar
Snatch, 52kg (37.5kg)

[B] Tabata Air Squats
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]
Complete as many rounds as possible in 7 mins of:
21 Double Unders
Handstand Walk, 7m

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

Burg Warmup

3 rounds
3 Power snatch (increment weight)
5 V-Ups
10 Pushups

Log results online (Beyond the Whiteboard)

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

WOD - Tuesday, 25/11/2014

WOD
[A] On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

[COMP A]
Every Minute, on the Minute, for 7 minutes: 5 Bar Muscle Ups

Max reps on last set.  Protect your hands.

[WARMUP]
Samson > Spider-Man > Pidgeon
Jog 200m
10 jumping squats
10 clapping push-ups
10 rollover to v-sit
10 toes to bar

Floor Press warm up:
Stretch Lats
Pec Stretch
2 x 10 empty bar bench press
Warm up to starting weight

Log results online (Beyond the Whiteboard)

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

WOD - Monday, 24/11/2014

WOD
[A] Elizabeth
21-15-9 reps, for time of:
Clean, 62kg (42kg)
Ring Dip

[B] 50 kipping Pullups for time

[COMP A]
Snatch
1-1-1

[WARMUP]

NOVICE WARMUP
Trainer led clean progressions with bar
3 rounds, 3 reps of:-
Jump and shrug
Hang power clean
Front squat
Deadlift + HPC + FS
Deadlift + Hang Clean
Clean

Then warmup on the equipment

ADVANCED WARMUP
Samson Stretch
15 Squats
15 Pushups
15 Situps
15 Pullups

Then.. .
5 rounds of:-
2 cleans (build to heavy)
2 push ups or dips

Log results online (Beyond the Whiteboard)

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

Rest Day!! - Sunday, 23/11/2014