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WOD
[A] Shoulder Press
1-1-1-1-1-1-1
[B] Weighted Pull-up
1-1-1-1-1-1-1
Perform [A] and [B] as a superset
[COMPETITION TRAINING]
[C] Row
5000m Time Trial
Thanks to CrossFit Rocks for a great comp last weekend! The CFB teams did well. In the Men's comp Matt & Brandon placed 2nd, and Asher & Darren placed 3rd. In the Women's comp Pip and Jess placed 3rd. Thanks to our ring-ins Jess and Darren!
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WOD
[A] 21-18-15-12-9-6-3 reps, for time of:
Power Clean, 52kg (35kg)
Pistol (Right Leg)
Pistol (Left Leg)
[COMPETITION TRAINING]
[B] Hang Snatch
3-3-3-3-3
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CrossFit Brisbane will be hosting a Level 1 Certificate Course on 8-9 August 2015. Click to find out more about this course and register ...
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WOD
[A] Overhead Squat
10-5-3-1-1-1-3-5-10
[COMPETITION TRAINING]
[B] 3 klm Run Time Trial
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The run course is "out and back" starting and finishing in the gym. Be cautious and give way to traffic crossing the roads at Morley St and Cambridge St.
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The run course is 2 loops around Coorparoo Secondary College and Griffin park. We head down to the roundabout and then back up Cambridge St to Cavendish Rd. Then across Stanley St and onto the bike path near the school. After two loops around the school and back down Stanley St, cross the lights again and head home.
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WOD
[A] Row
2000m Time Trial
[COMPETITION TRAINING]
[B] Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets
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*Group Sessions*
Mon-Thur: 5am, 6am, 7am, 9:15am, 4:45pm, 5:45pm
Fri: 5am, 6am, 7am, 9:15am, 4:45pm
Sat: 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 6:45-7:30pm
Fri: 7-9am, 10:15-11am
*Death Alley Barbell Club*
Fri: 6:00pm
*Vitality Sessions*
Mon, Wed, Fri: 8am
*Intro Sessions*
by appointment
*Private Sessions*
by appointment
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