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Note: CFB is closed today for the Labour Day Public Holiday. Here is a workout you can do at home or in the park.
WOD
[A] "Brenton"
5 rounds, for time of:
Bear Crawl, 30m
Broad Jump, 30m
Perform 3 Burpees after every 5 Broad Jumps. If you've got a 20lb vest or body armour, wear it.
[COMPETITION TRAINING]
No extra training. Rest & recover.
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WOD
[A] "Fight Gone Bad"
3 rounds, 1 min per station, of:
Wall Ball, 10kg (6kg)
Sumo Deadlift High Pull, 35kg (25kg)
Box Jump, 20"
Push Press, 35kg (25kg)
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
[COMPETITION TRAINING]
No extra training. Rest & recover.
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WOD
[A] Back Squat
5-5-5-5-5
[B] L-Sit
5 x max effort
Rest as required. Accumulate time across 5 sets. Score is total time spent in L-Sit.
[COMPETITION TRAINING]
[C] 5 rounds, each for max reps in 1 minute of:
Up & Back Prowler Sprint
Assault Bike (calories), max reps
Rest 2 minutes between each effort.
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WOD
[A] Complete as many rounds as possible in 20 minutes of:
Run, 400m
12 Dumbbell Deadlifts, 22.5kg (15kg)
9 Dumbbell Hang Power Cleans, 22.5kg (15kg)
6 Dumbbell Push Jerks, 22.5kg (15kg)
[COMPETITION TRAINING]
[B] For time:
10 Legless Rope Climbs, 15ft
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WOD
[A] Hang Power Snatch
3-3-3-3-3-3-3
[B] For time:
Row, 1000m
[COMPETITION TRAINING]
[C] Complete as many rounds as possible in 7 minutes of:
7 Strict Handstand Push-ups
14 GHD Sit-ups
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Note: CFB will be attending the Norman Park ANZAC Day Service. Details are as follows:
March: 5:50am - 6:00am
Service: 6:00am - 7:00am
Warm Up after the Service at Wilson Park on Norman St
See the CrossFit Brisbane Facebook page for further details
WOD
[A] "Murph"
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
If you've got a 20lb vest or body armour, wear it.
[COMPETITION TRAINING]
No extra training. Rest & recover.
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WOD
[A] "Elizabeth"
21-15-9 reps, for time of:
Clean, 62kg (42kg)
Ring Dips
[COMPETITION TRAINING]
[B] Push Jerk
5-5-5-5-5
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WOD
[A] For time:
Run, 800m
30 Squat Snatches, 62kg (42kg)
Run, 800m
[COMPETITION TRAINING]
No extra training. Rest & recover.
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*Group Sessions*
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Fri: 5am, 6am, 7am, 9:15am, 4:45pm
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