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WOD
[A] Hang Power Snatch + Hang Squat Snatch + Overhead Squat
1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] For time:
30 Turkish Get-ups, 32kg (24kg)
Complete all 30 reps however you like, but you must complete 15 reps on each arm.
[C] Complete as many rounds as possible in 5 minutes of:
20 GHD Sit-ups
20 Pistols, alternating legs
Scale appropriately
Photo Credit: Wendy Swift
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WOD
[A] Hang Power Snatch + Hang Squat Snatch + Overhead Squat
1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] For time:
30 Turkish Get-ups, 32kg (24kg)
Complete all 30 reps however you like, but you must complete 15 reps on each arm.
[C] Complete as many rounds as possible in 5 minutes of:
20 GHD Sit-ups
20 Pistols, alternating legs
Scale appropriately
Photo Credit: Wendy Swift
|
WOD
[A] “Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 62kg (42kg)
[COMPETITION TRAINING]
[B] Deadlift
10-10-10
Reset on floor between reps. Choose a weight where you can maintain a similar speed across all 10 reps.
[C] Rope Sled Pull (hand over hand)
3 x 2 min efforts for max distance
Rest 1 min between each interval. Load the sled to bodyweight.
Photo Credit: Wendy Swift
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WOD
[A] For time:
50 Double Unders
50 Kettlebell Swings, 24kg (16kg)
50 Double Unders
40 Kettlebell Swings, 24kg (16kg)
50 Double Unders
30 Kettlebell Swings, 24kg (16kg)
50 Double Unders
20 Kettlebell Swings, 24kg (16kg)
50 Double Unders
10 Kettlebell Swings, 24kg (16kg)
[COMPETITION TRAINING]
[B] 3 Position Clean
1-1-1-1-1-1-1
The 3 Positions are Hang, Below Knee and Floor.
[C] 5 rounds, each for max reps in 90 seconds of:
Assault Bike, 18/15 calories
Burpee, max reps
Rest 90 seconds between each interval. Score is total Burpees completed in entire workout.
Photo credit: Wendy Swift
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WOD
[A] Back Squat
3-3-3-3-3-3-3
[COMPETITION TRAINING]
[B] For time:
Row, 1000m
Rest 3 mins
Row, 800m
Rest 2 mins
Row, 600m
Rest 1 min
Row, 400m
Rest 30 secs
Row, 200m
[C] For time:
5 Legless Rope Climbs, 15ft
Photo Credit: Wendy Swift
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WOD
[A] For time:
40 Dumbbell Snatches, 22.5kg (15kg)
20 Handstand Push-ups
30 Dumbbell Snatches, 22.5kg (15kg)
15 Handstand Push-ups
20 Dumbbell Snatches, 22.5kg (15kg)
10 Handstand Push-ups
10 Dumbbell Snatches, 22.5kg (15kg)
5 Handstand Push-ups
[COMPETITION TRAINING]
[B] 5 sets of:
1 Push Press + 1 Push Jerk + 2 Split Jerks
Build up to a max for the day.
[C] For time:
Run
10 x 200m
Rest exactly 1 min between efforts.
Photo Credit: Wendy Swift
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Please note that there will be no 8am Open gym today due to the L1 Seminar that we are hosting at CrossFit Brisbane
WOD
[A] “Havana”
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans, 85kg (57kg)
To be performed as a partner WOD: Share the reps however you want, with only one person working at a time
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
[COMPETITION TRAINING]
No extra training, rest & recover
Photo Credit: Wendy Swift
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WOD
[A] For time:
3 rounds of:
5 Bar muscle-ups
5 Snatches
Then, 3 rounds of:
15 Deadlifts
30 Air squats
Then, 3 rounds of:
5 Bar muscle-ups
5 Cleans
Men: 70kg
Women: 47.5kg
[COMPETITION TRAINING]
[B] Row 2000m Time Trial
[C] Bent Over Row
5 x 5
Photo Credit: Wendy Swift
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WOD
[A] Thruster + Push Press + Push Jerk + Split jerk
1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Compare to 20/2/2018
[COMPETITION TRAINING]
[B] EMOM 10 mins
Kipping HSPU x 5-7 reps
[C] Farmers Carry
4 x 15m
Rest as required between efforts
Photo Credit: Wendy Swift
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WOD
[A] 5 rounds, for time of:
Run, 400m
15 Chest-to-Bar Pull-ups
15 Burpees
Compare to 7/11/2017
[COMPETITION TRAINING]
[B] Front Squat
2-2-2-2-2
Increment across
[C] AMRAP 7 mins
20 Alt DB Snatch 22kg (15kg)
15 KB Swing 32kg (24kg)
10 Alternating Pistols
Photo credit: Wendy Swift
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*Group Sessions*
Mon-Thur: 5am, 6am, 7am, 9:15am, 4:45pm, 5:45pm
Fri: 5am, 6am, 7am, 9:15am, 4:45pm
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Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 6:45-7:30pm
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