CrossFit Brisbane

WOD – Friday, 1/3/2019

WOD
[A ] Each for time:
Row: 4 x 500 m

Rest as needed between efforts.

[COMPETITION TRAINING]
[B] No extra training

Photo Credit: Wendy Swift

WOD – Thursday, 28/2/2019

WOD
[A] Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

[COMPETITION TRAINING]
[B] Snatch
3-3-3

[C] No extra training

Photo Credit: Wendy Swift

WOD – Wednesday, 27/2/2019

WOD
[A] 4 rounds for time of:
Run 400 meters
10 Muscle Ups

[COMPETITION TRAINING]
[B] 3 rounds for time:
10 Dumbbell Squat Snatch, 20kg (15kg)
10m Handstand Walk

Scale appropriately

[C] Weighted Pull-up
5-5-5-5-5

Photo Credit: Wendy Swift

WOD – Tuesday, 26/2/2019

WOD
[A] “Diane”
21-15-9 reps for time:-
Deadlift, 100kg (70kg)
Handstand Pushup

[COMPETITION TRAINING]
[B] Split Jerk
2-2-2-2-2

[C] Each for time:
3 x 60m Prowler

Men use 40kg Women use 20kg
Rest 3 mins between efforts

Photo Credit: Wendy Swift

WOD – Monday, 25/2/2019

WOD
[A] Thruster
5-5-5-5-5

[B] Bent Over Row
5-5-5-5-5

[COMPETITION TRAINING]
[C] For time:
2klm Run

[D] 30-20-10 reps for time:
Toes to Bar

rest exactly 60 secs between each round

Time includes rests

Photo Credit: Wendy Swift

WOD – Saturday, 23/2/2019

WOD
[A] For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

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

Photo Credit: Wendy Swift

WOD – Friday, 22/2/2019

WOD
[A] 8 rounds of:
Run 400 meters
Rest 90 seconds

Post total running time to comments not including rest

[COMPETITION TRAINING]
[B] No extra training

Photo Credit: Wendy Swift

WOD – Thursday, 21/2/2019

WOD
[A] Split Jerk
1-1-1-1-1-1-1-1-1-1

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

[C] No extra training

Photo Credit: Wendy Swift

WOD – Wednesday, 20/2/2019

WOD
[A] Four rounds for time of:
30m Walking lunge, carrying 15kg (10kg) dumbbells
24 inch (20 inch) Box Jump, 30 reps
15kg (10kg) Weighted pull-ups, 20 reps

[COMPETITION TRAINING]
[B] Power Snatch
3-2-1-3-2-1

[C] For total cals:
Airbike
90 secs work / 60 sec rest
60 sec work / 90 sec rest
30 sec work

Photo Credit: Wendy Swift

WOD – Tuesday, 19/2/2019

WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 thrusters 42kg (30kg)
7 hang power cleans 42kg (30kg)
10 sumo deadlift high pulls 42kg (30kg)

[COMPETITION TRAINING]
[B] Each for time
Row, 3 x 750m
Go every 6 mins

[C] 15 mins to work up to a heavy Turkish Getup.
Must be successful with both left and right hand for load to count.
The TGU starts flat on the ground and finishes flat on the ground

Photo Credit: Wendy Swift