CrossFit Brisbane

WOD - Thursday, 1/10/2015

WOD
[A] “Donny”
21-15-9-9-15-21 reps, for time of:
Deadlift, 102kg (70kg)
Burpee

[COMPETITION TRAINING]
[B] Every 1 min for 15 mins:
1 Hang Squat Clean, pick load

WOD - Wednesday, 30/9/2015

WOD
[A] “Lynne”
Five rounds for max reps of:
Bodyweight Bench Press
Pull-ups

[COMPETITION TRAINING]
Run
3klm Time Trial

http://www.crossfitbrisbane.com/blog/2015/06/cfb-3klm-run-course.html

WOD - Tuesday, 29/9/2015

WOD
[A] “DT”
Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

[COMPETITION TRAINING]
[B] Every 1 min for 10 mins, alternating between:
6 Muscle-ups (odd minutes)
6 Strict Handstand Push-ups (even minutes)

 

WOD - Monday, 28/9/2015

WOD
[A] "Karen"
150 reps for time:
Wall Ball, 20lb (14lb)

[COMPETITION TRAINING]
[B] Power Snatch
2-2-2-2-2

Rest Day!! - Sunday, 27/9/2015

WOD - Saturday, 26/9/2015

Please note that there will be no open gym today due to the L1 Trainer Seminar that we are hosting. The 6am and 7am class will run as per normal.

WOD
[A] 5 rounds for time of:
15 Chest-to-bar Pull-ups
Run, 400m

[COMPETITION TRAINING]
rest & recover

WOD - Friday, 25/9/2015

WOD
[A] Deadlift
10-5-3-1-1-1-3-5-10

[COMPETITION TRAINING]
[B] Every 1 min for 10 mins, alternating between:
10 Strict Handstand Push-ups
15 Toes Through Rings

WOD - Thursday, 24/9/2015

WOD
[A] Arnie
For time:
21 Turkish Get-up, Right Arm, 32kg (24kg)
50 Kettlebell Swings, 32kg (24kg)
21 Kettlebell Overhead Squat – left arm, 32kg (24kg)
50 Kettlebell Swings, 32kg (24kg)
21 Kettlebell Overhead Squat – right arms, 32kg (24kg)
50 Kettlebell Swings, 32kg (24kg)
21 Turkish Get-up, Left Arm, 32kg (24kg)

[COMPETITION TRAINING]
Every 1 min for 15 mins:
2 Clean & Jerks, pick load

 

WOD - Wednesday, 23/9/2015

WOD:
[A] 50 Reps for time:-
Snatch, 62kg (42kg)

COMPETITION TRAINING:
[B] Every 1 min for 10 mins, alternating between:
5 Burpee Box Jump Overs
6 Muscle-ups

[C] For time:
50 GHD Situps
(Scale appropriately)

WOD - Tuesday, 22/9/2015

WOD
[A] “Erin”
Five rounds for time of:
20kg (15kg) Dumbbells split clean, 15 reps
21 Pull-ups

COMPETITION TRAINING
[B] Push Press
5-5-5-5-5

[C] Bent Over Row
5-5-5-5-5

Superset B & C