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WOD
[A] “Fran”
21-15-9 reps, for time of:
Thruster 42.5kg (30kg)
Pull-ups
Compare to 9/1/2015
[COMP A]
Power Snatch
3-3-3-3-3
Use the heaviest weight you can for each set. Rest as required between sets. These are not ‘Touch & Go’ reps.
[WARMUP]
Lauren’s Dynamic Warm Up
then…
3 “mini” rounds of:
5 Thrusters
5 Pull-Ups
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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WOD
[A] 3 rounds for time of:
Run, 800m
21 Power Cleans, 70kg (47kg)
[COMP A]
No extra training, rest & recover
[WARMUP]
Stretch calves & calf pumps
Samson > Leaning Hamstring Stretch > Pigeon
Up and Overs x 10
Torso Rotations x 10
Hip Circles x 10
Bend and Bow x 10
Leg Swings x 10 each leg
Run 400m
With a barbell…
Down & Up from High Hang
Down & Up from Hang
Hang Power Clean
Front Squat
Deadlift + Hang Power Clean + Front Squat
Power Clean
Warm up to starting weight
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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WOD
[A] Snatch 2-2-2-2-2-2-2-2-2-2
[COMP A]
Complete as many rounds as possible in 10 mins of:
10 GHD Sit-ups
10 Chest-to-bar Pull-ups
20 Pistols (Alternating Legs)
[WARMUP]
Junkyard Dog Warmup
Burgener Warm Up & Skill Transfer Exercises
Down & Finish
High Elbows
Muscle Snatch
Snatch Lands 2-4-6
Snatch Drops
Snatch Push Press
Overhead Squat
Heave Snatch Balance
No Dip Snatch Balance
Snatch Balance
2 x Snatch x 2 reps with empty barbell
then, warmup to starting weight with 3-4 sets
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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WOD
[A] 21-15-9 reps, for time of:
Deadlift, 100kg (70kg)
Box Jump, 24″ (20″)
Handstand Push-up
Matt’s score from the qualifier was 5:01
[COMP A]
Each for time:
Row: 10x 250 m
Rest 1 min between efforts.
[WARMUP]
Stretch Calves + calf pumps
Overhead Squat x 10
Broomstick deadlift with 3 sec hold x 10 reps
OH Lunge x 10
Inchworm pushup x 10 reps
Broomstick Push Press x 20 reps
Then (% of starting weights)
2 x 50% Deadlift + 2 x HSPU (or scaling) + 4 Box Jumps
Samson Stretch
2 x 75% Deadlift + 2 HSPU (or scaling) + 4 Box Jumps
Fig 4 Stretch
2 x 100% Deadlift + 2 HSPU (or scaling) + 4 Box Jumps
Tricep Stretch
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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WOD
[A] “Helen”
3 rounds for time of:
Run, 400m
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups
[COMP A]
Snatch Balance
1-1-1-1-1
Use the heaviest weight possible for each set
[WARMUP]
2 rounds:
Calf stretching
Samson > Cossack > Pigeon
Lat and Chest Stretching on Floor
200m Run
Air Squat x 10
Hollow Rock > Superman x 10
Kip Swings x 10
Glute Bridge x 10
Russian KB Swing x 10
200m Run
Then;
Partner Burpee Ladder: 1 – 5 reps
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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WOD
[A] Back Squat 10-5-3-1-1-1-3-5-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
[COMP A]
Complete as many reps as possible in 5 mins of:
Kettlebell Snatch, 24kg (16kg)
[WARMUP]
Samson stretch > Leaning Hamstring stretch > Cossack stretch, Pigeon stretch
10 Second Hollow Body Hold
10 Rollover to V-Sit
10 Fire Hydrant Circles, each leg
10 Mountain Climbers, each leg
10 Groiners, each leg
10 Squat & Reach
Group up, grab a barbell and warm up to starting weight with 3-5 warm up sets
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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WOD
[A] Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 35kg (25kg)
[COMP A]
Deadlift
6-6-6-6
[WARMUP]
Stretch Calves & Calf Pumps
Easy 200m jog
Quick Dynamic Warm Up
Modified Burgener Warm Up
3 reps of each
Down & Up
High Elbows
Muscle Snatch
Snatch Lands 2”, 4”, 6”
Snatch Drops
Heaving Snatch Balance
Snatch Balance
Hang Power Snatch
Power Snatch
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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WOD
[A] “Kelly”
Five rounds for time of:
Run 400 meters
30 Box Jump, 24 inch box
30 Wall Ball shots, 20lb (14lb)
[COMP A]
Rest and Recover
[WARMUP]
Samson -> Pigeon Stretch
Stretch Calves
Squat Jumps x 10
Inchworm Pushup x 10
Single Leg DL + Calf Raise x 10 per side
Glute Bridge x 20
then …
2 rounds
10 Pushups
10 Med ball cleans
10 T2B
5 Box jumps
Log results online (Beyond the Whiteboard)
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/
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Good Luck to Brandon and the CFB team competing at the Regionals this weekend! Here are the links to the live stream if you want to follow the action
Friday
https://www.youtube.com/watch?v=oOUhRnJ2kuc
Saturday
https://www.youtube.com/watch?v=UVbwtSCOVJg
Sunday
https://www.youtube.com/watch?v=gN-QKh3d20g
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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