CrossFit Brisbane

WOD - Wednesday 1/2/2017

WOD 
[A] 7 rounds for time of: 
10 Handstand Push-ups 
2 Rope Climbs, 15ft 

[COMPETITION TRAINING]
[B] Deadlift 
10-10-10

WOD - Tuesday 31/1/2017

WOD 
[A] Clean & Jerk
5-3-3-3-2-2-2-1-1-1

[B] Complete as many reps as possible in 3 minutes of: 
Double Unders 

If you are a Double Under Rockstar, do Triple Unders instead. 

[COMPETITION TRAINING]
[C] For time:
75 Toes-to-Bar 

WOD - Monday 30/1/2017

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

[COMPETITION TRAINING]
[B] 3-Position Snatch 
1-1-1-1-1-1-1

The 3 Positions are Hang, below Knee & Floor. 

Rest Day!! - Sunday, 29/1/2017

WOD - Saturday 28/1/2017

WOD 
[A] "The Ghost" 
6 rounds of: 
1 min of Rowing (cals)
1 min of Burpees
1 min of Double Unders

Aim for as many reps as possible on EACH exercise, not just your overall total. Final score will include separate totals for Calories Rowed, Burpee reps and Double Under reps.  

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

 

WOD - Friday 27/1/2017

WOD
[A] CrossFit Games Open 16.3
Complete as many rounds and reps in 7 minutes of:
10 Power Snatches, 35kg (25kg)
3 Bar Muscle Ups

[COMPETITION TRAINING]
[B] Pause Front Squat
3-3-3-3-3

Pause for exactly 3 seconds in the bottom. Do not bounce out of the bottom.

WOD - Thursday, 26/1/2017

Happy Australia Day! Please note that the gym is closed today for the public holiday. Here is a WOD that you can do in the park.

WOD
[A] CrossFit Games Open 12.1 
As many reps as possible in 7 mins of:
Burpee

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

[COMPETITION TRAINING]
No extra training, rest & recover

WOD - Wednesday 25/1/2017

WOD 
[A] 6 rounds for time of: 
Run, 400m
24 Air Squats 
12 Ring Dips 

[COMPETITION TRAINING]
[B] Snatch 
3-3-3-3-3

These are full snatches, and are touch & go sets. 

WOD - Tuesday 24/1/2017

WOD 
[A] Back Squat
5-5-5-5-5

[B] L-Sit
5 x max effort 

[COMPETITION TRAINING]
[C] Every minute for 10 minutes: 
5 Muscle Ups 

WOD - Monday, 23/1/2017

WOD

[A] "Lynne"
5 rounds for reps of
Benchpress bodyweight (max reps)
Pull-ups (max reps)

[COMPETITION TRAINING]

[B] AMRAP 20 minutes:
Assault Bike, 15 calories
Rest 30 seconds

1 cal = 1 rep