CrossFit Brisbane

WOD - Monday, 1/2/2016

WOD
[A] Clean & Jerk
2-2-2-2-2-2-2-2-2-2

[B] Chest-to-Bar Pull-ups
3 x Max reps

*Rest 2 mins between sets

[COMPETITION TRAINING]
[C] Run
3 x 800m
Rest 2 minutes between efforts.

Rest Day!! - Sunday, 31/1/2016

WOD - Saturday, 30/1/2016

WOD
[A] As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 35kg (20kg)
30 Burpees
30 Snatches, 62kg (35kg)
20 Burpees
30 Snatches, 75kg (45kg)
10 Burpees
Snatch, 95kg (55kg)

Compare to 28/1/2015.

Masters 55+
40 Burpees
20kg (15kg) Snatch, 30 reps
30 Burpees
35kg (25kg) Snatch, 30 reps
20 Burpees
45kg (35) Snatch, 30 reps
10 burpees
55kg (40kg) Snatch, as many reps as possible

[COMPETITION TRAINING]
No extra training today, rest & recover

WOD - Friday, 29/1/2016

WOD
[A] Back Squat
2-2-2-2-2-2-2-2-2-2

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

[COMPETITION TRAINING]
[B] As many reps as possible in 5 mins of:
Rope Climb

[C] Tabata Ring Dip
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.

CrossFit Kids is recommencing ...

CrossFit Kids is recommencing for Term 1 on February 1st. Please contact Wendy (wendy@crossfitbrisbane.com) as soon as possible for a Parent Information Sheet. Places are strictly limited!! A Teens class is new to the program one afternoon per week.

WOD - Thursday, 28/1/2016

WOD
[A] “Diane”
21-15-9 reps, for time of:
Deadlift, 102.5kg (70kg)
Handstand Push-up

Compare to 5/1/2016

[COMPETITION TRAINING]
[B] Power Snatch (Touch & Go)
9-9-9
Use the heaviest weight you can for each set.
Rest 3 mins between sets.

[C] Tabata Row (calories)
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.

WOD - Wednesday, 27/1/2016

WOD
[A] Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 62.5kg (42.5kg)
3 Toes To Bars
6 Clean & Jerks, 62.5kg (42.5kg)
6 Toes To Bars
9 Clean & Jerks, 62.5kg (42.5kg)
9 Toes To Bars
12 Clean & Jerks, 62.5kg (42.5kg)
12 Toes To Bars
15 Clean & Jerks, 62.5kg (42.5kg)
15 Toes To Bars
18 Clean & Jerks, 62.5kg (42.5kg)
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

[COMPETITION TRAINING]
[B] Every 1 min for 7 mins:
6 Muscle-ups

WOD - Tuesday, 26/1/2016

Please note that the gym is closed today for the public holiday.

WOD
[A] For time:
Run 5klm

Post time and course to comments.

 

WOD - Monday, 25/1/2016

WOD

[A] Snatch
2-2-2-2-2-2-2-2-2-2

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

[COMPETITION TRAINING]

[B] For Time:
60 Toes-to-Bars

[C] For Time:
60 Burpee Box Jumps 24” (20”)

Rest Day!! - Sunday, 24/1/2016