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WOD
[A] Front Squat
5-3-3-2-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
[COMPETITION TRAINING]
[B] Every 1 min for 12 mins, alternating between:
6 Muscle-ups
6 Strict Handstand Push-ups
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WOD
[A] 5 rounds for time of:
400m Run
15 Kettlebell Swings, 24kg (15kg)
21 Push-ups
[COMPETITION TRAINING]
EMOM 12 mins
Snatch, 2 reps
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Please note that the 6am and 7am classes will run as normal today. We will be doing a modified version of Open workout 16.1. We will NOT be running the Open WOD for registered athletes in these sessions.
CrossFit Brisbane Registered Athletes will be contesting the Open at 4pm on Saturday, unless an alternative time has been arranged with Wendy.
WOD
[A] Complete as many rounds and reps as possible in 20 minutes of:
8 Overhead Lunge, 42kg (30kg)
8 Lateral Burpees
8 Overhead Lunge, 42kg (30kg)
8 Chest-to-bar Pull-ups
Scaled Version
8 Front Rack Lunge, 20kg (15kg)
8 Burpees
8 Front Rack, 20kg (15kg)
8 Jumping Pull-ups
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If you are serious about the Open you should take a rest day today, alternatively, complete this WOD at an easy pace
WOD
[A] For time:
Run, 1600m
Rest 3 mins
Run, 1200m
Rest 2 mins
Run, 800m
Rest 1 min
Run, 400m
Post times per round.
[COMPETITION TRAINING]
[B] No extra training. Rest & recover.
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WOD
[A] “Amanda”
9-7-5 reps, for time of:
Muscle Up
Squat Snatch 62kg (42kg)
[COMPETITION TRAINING]
[B] Spend 30-60 mins working on mobility
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WOD
[A] Cluster
3-3-3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as required between sets.
[COMPETITION TRAINING]
[B] 4 rounds for time of:
10 Pistols (Alternating Legs)
10 Strict Handstand Push-ups
10 Toes-to-bars
10 Box Jump Overs, 24” (20”)
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CrossFit Brisbane Registered Athletes will be contesting the Open at 4pm on Saturday.
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WOD
[A] “Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Squats
Compare to 24/10/2015
[COMPETITION TRAINING]
[B] Tabata Airdyne (Calories)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
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Happy Birthday Wendy!!
WOD
[A] In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 20kg (15kg) dumbbell snatches
2 minutes of double-unders
2 minutes of 20kg (15kg) dumbbell snatches
3 minutes of double-unders
3 minutes of 20kg (15kg) dumbbell snatches
[COMPETITION TRAINING]
[B] Power Clean & Push Jerk
1-1-1-1-1-1-1-1-1-1
rest 90 secs between sets
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*Group Sessions*
Mon, Tue, Wed, Thur:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Fri: 5am, 6am, 7am,9:15am, 5:30pm
Sat - 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7am-9am, 10:15am-11:00am, 4pm-5pm
Fri:7am-9am, 10:15am-11am, 4:30pm-5:30pm
Sat: 8am-9am
*Death Alley Barbell Club*
Fri: 6:30pm
*Vitality Sessions*
Mon, Wed, Fri: 8am
*Intro Sessions*
by appointment
*Private Sessions*
by appointment
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