CrossFit Brisbane

WOD – Friday, 1/2/2019

WOD
[A] Front Squat
5-5-3-3-3-1-1-1-1-1 reps

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

[C] AMRAP 6 mins
3 Strict Muscle Ups
6 Strict HSPU
30 sec L-Hang

Photo Credit: Wendy Swift

WOD – Thursday, 31/1/2019

WOD
[A] For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

[COMPETITION TRAINING]
[B] EMOM 12
Snatch + Hang Snatch

[C] For time:
Run 1600m
Row 800m
Run 400m

Photo Credit: Wendy Swift

WOD – Wednesday, 30/1/2019

WOD
[A] Power clean
10-5-3-1-1-1-3-5-10 reps

[COMPETITION TRAINING]
[B] 3 rounds for total Cals:
Air bike 1 min
Rest 2 min

[C] As far as possible in 7 mins
Handstand Walk

Photo Credit: Wendy Swift

WOD – Tuesday, 29/1/2019

WOD
[A] Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches, 62kg (42kg)

[COMPETITION TRAINING]
[B] EMOM 12 mins
Squat Clean + Hang Squat Clean + Push Jerk

[C] 10 rounds for Total Cals
Row 30 sec work / 30 sec rest

Photo Credit: Wendy Swift

WOD – Monday, 28/1/2019

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] Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

WOD – Saturday, 26/1/2019

Please note that the gym is OPEN today for normal classes

WOD
[A] Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings, 24kg (16kg)
15 burpees

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

WOD – Friday, 25/1/2019

WOD
[A] Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps

[COMPETITION TRAINING]
[B] Front Squat
5-5-5

[C] 3 rounds, each for time:
Airbike, 20 Cals (15 Cals)
Run 200m

Photo Credit: Wendy Swift

WOD – Thursday, 24/1/2019

WOD
[A] For time:
10 Handstand Push Ups
20 Wall Balls, 20 lbs, 10 ft
30 Toes To Bars
40 Power Cleans, 62kg (42kg)
50 Burpees
60 Sumo Deadlift High Pulls, 35kg (25kg)

[COMPETITION TRAINING]
[B] 3 rounds, each for time:
Suicide Sprint, 210m

Each sprint is out and back to 5m, then out and back to 10m, then out and back to 15m, then out and back to 20m, then out and back to 25m, then out and back to 30m

[C] 3 attempts at Handstand Walk for max unbroken distance
Rest 1 min between attempts

Setup a 10m track, turning around without kicking down is part of the challenge

Photo Credit: Wendy Swift

WOD – Wednesday, 23/1/2019

WOD
[A] For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

[COMPETITION TRAINING]
[B] EMOM 12
Hang Clean + Clean

[C] 3 sets of GHD situps
15-30 reps

Scale to your capacity

Photo Credit: Wendy Swift

WOD – Tuesday, 22/1/2019

WOD
[A] Back squat
10-5-3-1-1-1-3-5-10 reps

[COMPETITION TRAINING]
[B] For total distance:
Row 1 min
Rest 4 mins
Row 2 min
Rest 3 mins
Row 3 mins
Rest 2 mins
Row 4 mins

[C] 3 sets of Weighted Hip Extension
15-30 reps

Scale to your capacity

Photo Credit: Wendy Swift