CrossFit Brisbane

WOD – Saturday, 30/6/2018

WOD
[A] 7 rounds for reps of:
1 minute of Muscle Snatches, 35kg (22.5kg)
1 minute of 75-lb. Overhead Squats, 35kg (22.5kg)
1 minute of Burpees, jumping over the barbell
Rest 1 minute

[COMPETITION TRAINING]
[B] Rest & Recover

Photo Credit: Wendy Swift

WOD – Friday, 29/6/2018

WOD
[A] Split Jerk
2-2-2-2-2-2-2-2-2-2

[B] Tabata Situps
8 intervals of 20 sec work / 10 set rest for total reps

[COMPETITION TRAINING]
[C] AMRAP 15 mins
5 Strict Muscle Ups
10m Handstand Walk
50 Double Unders

[D] For time:
400m Farmers Carry 2 x 32kg (2 x 24kg)

Photo Credit: Wendy Swift

WOD – Thursday, 28/6/2018

WOD
[A] 15-12-9 rep for time:
Dumbbell Thruster 20kg (15kg)
Muscle-up

[COMPETITION TRAINING]
[B] EMOM 10
Power Snatch x 2

[C] 10 rounds for total Cals
Air Bike
30 secs work
30 sec rest

Photo Credit: Wendy Swift

WOD – Wednesday, 27/6/2018

WOD
[A] CrossFit Total 2
Clean, 1rep
Bench press, 1rep
Overhead squat, 1rep

Clean is from the ground, power or squat

[COMPETITION TRAINING]
[B] For Time:
1000m Row
1min Rest
750m Row
2mins Rest
500m Row

[C] L-Sit
Accumulate 2 min

Photo Credit: Wendy Swift

WOD – Tuesday, 26/6/2018

WOD
[A] For time:
50 Box jumps, 24-inch box
25 Handstand push-ups
40 Box jumps, 24-inch box
20 Handstand push-ups
30 Box jumps, 24-inch box
15 Handstand push-ups
20 Box jumps, 24-inch box
10 Handstand push-ups
10 Box jumps, 24-inch box
5 Handstand push-ups

[COMPETITION TRAINING]
[B] EMOM 10
Power Clean x 2

[C] For time:
50 GHD Situps
50 Hip Extension

Photo Credit: Wendy Swift

WOD – Monday, 25/6/2018

WOD
[A] 5 rounds for time of:
15 Chest-to-bar pull-ups
Run 400 meters

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

[C] AMRAP 10 min
10 x KB Snatch, 24kg (16kg)
10 Burpees

Photo Credit: Wendy Swift

WOD – Saturday, 23/6/2018

WOD
[A] For time:
1000m Row
40 KB swings 32kg (24kg)
20 Strict HSPU
30 KB swings 32kg (24kg)
15 Strict HSPU
20 KB swings 32kg (24kg)
10 Strict HSPU
800m Run

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

 

WOD – Friday, 22/6/2018

WOD
[A] 4 rounds for time of:
12 Deadlifts, 70kg (50kg)
9 Hang Power Cleans, 70kg (50kg)
27 Wall Balls, 20lbs (14lbs)

[COMPETITION TRAINING]
[B] For time:
20 Burpee bar muscle ups
20m Handstand walk

[C] For time:
200m Overhead KB walk
2x24kg (2x16kg)

Photo Credit: Wendy Swift

WOD – Thursday, 21/6/2018

WOD
[A] Push Press
5-5-5-5-5

[B] Bent over row
5-5-5-5-5

[C] Tabata sit-up
Lowest reps

Superset A & B

[COMPETITION TRAINING]
[D] For Time:
60 Knees to elbows

[E] For Time:
Row 30cals
Airbike 50cals
Run 800m

Photo Credit: Wendy Swift

WOD – Wednesday, 20/6/2018

WOD
[A] “Candy”
5 Rounds for time:
20 Pull ups
40 Push ups
60 Squats

[COMPETITION TRAINING]
[B] Fat bar Hang Power Clean
3-3-3

[C] Tyre flips
3×10
Rest as required in between
Use the large tyre
Preform in pairs if to heavy

Photo Credit: Wendy Swift