CrossFit Brisbane

WOD – Saturday, 1/9/2018

Due to the L2 seminar that we are hosting at CrossFit Brisbane there will be no Open Gym at 8am. The 6am and 7am classes will run as per normal.

WOD
[A]”Lumberjack 20″
For time:
20 Deadlifts 125kg (82.5kg)
Run 400m
20 KB swings 32kg (24kg)
Run 400m
20 Overhead Squats 52.5kg (35kg)
Run 400m
20 Burpees
Run 400m
20 Chest to bar Pullups
Run 400m
20 Box jumps 24″ (20″)
Run 400m
20 DB Squat Cleans 20kg (15kg)
Run 400m

On Nov. 5 2005 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

[COMPETITION TRAINING]
[B] No extra training, rest & recover

Photo Credit: Wendy Swift

WOD – Friday, 31/8/2018

WOD
[A] Back squat 3-3-3-3 reps
[B] Thruster 3-3-3-3 reps
[C] 4 attempts at a max L-sit hold for time

[COMPETITION TRAINING]
[D] AMRAP 8 mins
4 Muscle Ups
8 Pistols
4 Bar Muscle Ups
8 Box jumps, 30″ (24″)

[E] For time:
Ski Erg, 60 cals

Photo Credit: Wendy Swift

WOD – Thursday, 30/8/2018

WOD
[A] 3 rounds for time of:
Run 400 meters
10 Shoulder-to-overheads, 85kg (57kg)

[COMPETITION TRAINING]
[B] Deadlift
3-3-3-3

[C] Rope Sled Pull
5 x 60m

Use a weight that you can move sled fast, rest as required between each effort

Photo Credit: Wendy Swift

WOD – Wednesday, 29/8/2018

WOD
[A] 15-12-9 reps for time of:
Sumo deadlift high pulls, 62kg (42kg)
Chest-to-bar pull-ups

[COMPETITION TRAINING]
[B] Run 1600m Time Trial

[C] For time:
10 legless rope climbs

Scale as required

Photo Credit: Wendy Swift

WOD – Tuesday, 28/8/2018

WOD
[A] Shankle Complex
1-1-1-1-1-1-1

The Shankle Complex is 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks

[COMPETITION TRAINING]
[B] AMRAP 10 mins
10 Strict HSPU
10 Cals Airbike
10m Handstand Walk
10 Strict Pullups

[C] For time:
75 GHD situps

Scale as required

Photo Credit: Wendy Swift

WOD – Monday, 27/8/2018

WOD
[A] Complete as many rounds as possible in 10 minutes of:
5 power cleans, 92kg (62kg)
10 toes-to-bars

[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch x 2

[C] Tabata Row
8 x 20 sec work / 10 rec rest
for total distance

Photo Credit: Wendy Swift

WOD – Saturday, 25/8/2018

WOD
[A] “Barraza”
AMRAP 18 mins:
200m Run
9 Deadlifts, 125kg (85kg)
6 Burpee Bar Muscle Ups

55+ RX Version
AMRAP 18 mins:
200m Run
9 Deadlifts, 102kg (70kg)
6 Burpees Chest to Bar Pull-ups (Burpee Pull-ups)

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

WOD – Friday, 24/8/2018

WOD
[A] Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

[COMPETITION TRAINING]
[B] Front Squat
3 x 5

[C] Prowler Push
As far as possible in 10 mins
Work with a partner alternating every 60m with one person working and the other resting. Use an unloaded prowler

Photo Credit: Wendy Swift

WOD – Thursday, 23/8/2018

WOD
[A] Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters, 42kg (30kg)
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters, 42kg (30kg)
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters, 42kg (30kg)

[COMPETITION TRAINING]
[B] EMOM 12
Clean & Jerk x 1

[C] AMRAP 6 mins
6 Box Jumps, 30″ (24″)
6 Clean & Jerk, 62kg (42kg)

Photo Credit: Wendy Swift

WOD – Wednesday, 22/8/2018

WOD
[A] Bench Press
5-5-5-5-5

[B] Deadlift
5-5-5-5-5

Superset A & B

[COMPETITION TRAINING]
[B] For time:
Row 2000m
Every 2 mins, complete 6 over the rower burpees before continuing

[C] GHD Situps
3 sets of 25

Scale as Required

Photo Credit: Wendy Swift