CrossFit Brisbane

WOD - Thursday 1/9/2016

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

[COMPETITION TRAINING]
[B] For time:
30 Strict Muscle Ups

10 min time cap.

CrossFit Noosa becomes part of the family

We are very excited to announce that we are taking over the operation of CrossFit Noosa. The current owners, Danny and Amelia Mellor, have been a big part of the foundation of CrossFit Brisbane and have been part of our community since the very early days, with Danny being our first, and most loved trainer. They have done an amazing job of bringing CrossFit to Noosa with the establishment of the box in 2011 and development of a very cool group of people. Now with the demands of a young family they have decided to step back and we felt it was a very good fit for us to take over and bring our two communities together. I am especially looking forward to coaching Danny again!

It is business as usual at CrossFit Brisbane. We plan on commuting between the two boxes, and don't worry, we are not stepping away from CFB as some of you have asked. On the contrary, as we pass our 10 year anniversary as box-owners we are expanding our CrossFit family and see this as an exciting next step in our growth. The CrossFit Brisbane crew now has new group of friends on the coast and a very cool place to train when you are on holidays. We look forward to including the CrossFit Noosa crew in our events and I expect some fun inter-box rivalry and banter. Great things to come for both boxes!

WOD - Wednesday 31/8/2016

WOD
[A] "Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

[COMPETITION TRAINING]
[B] For time:
Prowler Push, 200m
Farmers Carry, 200m
Prowler Push, 200m

Use the empty Rogue Butcher Sled.
Men use 2 x 32kg Kettlebells.
Women use 2 x 24kg Kettlebells.

WOD - Tuesday 30/8/2016

WOD
[A] "Diane"
21-15-9 reps, for time of:
Deadlift, 102kg (70kg)
Handstand Push-ups

[COMPETITION TRAINING]
[B] Snatch Balance
1-1-1-1-1-1-1-1-1-1

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

WOD - Monday, 29/8/2016

WOD
[A] Back Squat
3-3-3-3-3-3-3

[B] For time:
75 Toes-to-Bar

[COMPETITION TRAINING]
[C] For time:
Row, 1000m
Rest 2 minutes
Row, 750m
Rest 1 minute
Row, 500m
Rest 30 seconds
Row 250m

Record your total time including the rests.

Rest Day!! - Sunday, 28/8/2016

WOD - Saturday 27/8/2016

WOD
[A] For time:
Run, 800m
100 Push-ups
Bear Crawl, 100m
Run, 800m
50 Handstand Push-ups
Handstand Walk, 50m
Run, 800m

[COMPETITION TRAINING]
No extra training. Rest & recover.

WOD - Friday 26/8/2016

WOD
[A] With a continuously running clock, complete 5 Thrusters every minute.
From 0.00 - 5.00, use 75lb.
From 5.00 - 10.00, use 95lb.
From 10.00 - 15.00, use 115lb.

Continue adding 20lb. every 5 minutes for as long as you are able.

Loads in KG (mens/womens) every 5 minutes are:
35kg/25kg
42kg/30kg
52kg/35kg
62kg/42kg
70kg/47kg
80kg/55kg
90kg/62kg

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

WOD - Thursday, 25/8/2016

WOD
[A] Row
2000m Time Trial

[B] Bar Muscle Up
3 x Max reps

Rest 2 minutes between each attempt.

[COMPETITION TRAINING]
[C] For time:
50 Burpee Box Jump Overs, 30" (24")

WOD - Wednesday, 24/8/2016

WOD
[A] Power Snatch
1-1-1-1-1-1-1-1-1-1

[COMPETITION TRAINING]
[B] Weighted Pull-up
5-5-5-5-5

Increment the weight across the sets.