CrossFit Brisbane

WOD – Wednesday, 1/5/2019

WOD
[A] Omar
For time:
42kg (30kg) barbell Thrusters, 10
15 Bar-facing burpees
42kg (30kg) barbell Thrusters, 20
25 Bar-facing burpees
42kg (30kg) barbell Thrusters, 30
35 Bar-facing burpees

U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

[COMPETITION TRAINING]
[B] Yoke Walk
4 x 15m for max load
Rest 3 mins between attempts

[C] 3 rounds for total reps:
Kipping Pull-up, 1 min
Rest 1 min

Photo Credit: Wendy Swift

WOD – Tuesday, 30/4/2019

WOD
[A] Overhead Squat
1-1-1

[B] Front Squat
3-3-3

[C] Back Squat
5-5-5

[COMPETITION TRAINING]
[D] For time:
4 x 400m
Rest 2 mins between each

[E] AMRAP 6 mins
20 Toes to bar
10 Box jump overs, 30″ (24″)

Photo Credit: Wendy Swift

WOD – Monday, 29/4/2019

WOD
[A] 3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 22.5kg dumbbells, 24-in. box
Women: 15kg. dumbbells, 20-in. box

[COMPETITION TRAINING]
[B] 3 Position Snatch
1-1-1-1-1

The three positions are hang, below knee and floor

[C] Weighted Hip Extension
3 sets of 20
Rest as required in between

Photo Credit: Wendy Swift

WOD – Saturday, 27/4/2019

WOD
[A] “Taylor”
4 rounds for time of:
Run 400 meters
5 Burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Anyone without a vest can run with a Medicine Ball

[COMPETITION TRAINING]
[B] No extra training. Rest and recover.

Photo Credit: Wendy Swift

WOD – Friday, 26/4/2019

WOD
[A] “DT”
Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

Compare to 18/1/2019

[COMPETITION TRAINING]
[B] Front Squat
3-3-3-3

[C] As far as possible in 10 mins:
Handstand Walk

Every time you break, complete 6 Burpee Box Jump Overs 30′ (24″) before continuing

Photo Credit: Matt Swift

WOD – Thursday, 25/4/2019

ANZAC Day Memorial Workout.

Please note the gym will be closed today for the Anzac Day public holiday.

CFB will be attending the Norman Park Service and completing the Murph workout immediately afterwards. Details are as follows:
March 5:50am – 6:00am
Service 6:00am – 7:00am
Warm Up after the service at Wilson Park on Moreton St

WOD
“Murph”
For time:
Run from Wilson Park to the gym – 1.9k
100 Pull Ups
200 Push Ups
300 Squats
Run 1600m – CFB course

If you have a weight vest, wear it. Organise a partner/s if you need to share reps. Everyone runs.
BYO barbecue at the gym afterward.
Class Wars presentation.
Coffee Press and Nespresso at the gym

[COMPETITION TRAINING]
Rest & Recover

Photo Credit: Wendy Swift

Anzac Day Murph

ANZAC Day - 25th April

Anzac Day memorial Service at Norman Park at 6am
Hero workout ‘Murph’. 
BYO barbecue brekky at the gym.
Presentation of the Class Wars trophy to the champion Class from the CrossFit Open

Details:

• 6am - Service at National Servicemen’s Memorial Gardens, Norman Park Memorial Bowls Club, Norman Ave.
• Immediately after the close of Service gather in Wilson Park for a group warm up in preparation for Murph.
• Run from Wilson Park to the Gym
• Follow Norman Ave to Scott St. 
• Turn right past the dog park. 
• At the cul-de-sac turn right and go over the footbridge.
• Follow Rome St, to the main road and turn right.
• When you reach the traffic lights at Cavendish Rd cross at the pedestrian crossing, and continue to Clarence St and the gym. (1.9km)
• At the gym complete 100 pull ups, 200 push ups and 300 squats, followed by a 1.6km run.
• Down Clarence St, through the park to Stanley Rd. Run to the traffic lights at the cnr of Stanley and Cavendish Rd, then return to the gym the same way. You are finished!
• If you cannot run, you can meet at the gym and row or bike
• Team Murph is a scaled option (share the reps with a buddy), as is substitute exercises for injury.
• Please bring any of the following to share: eggs, toast, avocado, tomato, sausages, bacon, fruit, coffee, milk, croissants etc.

Run Track from Norman Park:

WOD – Wednesday, 24/04/2019

WOD
[A] Power Snatch
2-2-2-2-2

[B] AMRAP 7 mins
7 Power Snatch, 42kg (30kg)
14 Burpees

[COMPETITION TRAINING]
[C] Deadlift
3-2-1-3-2-1

[D] 2 rounds for time:
500m Row
40 Cal (30 Cal) Air Bike

Photo Credit: Matt Swift

WOD – Tuesday, 23/04/2019

WOD
[A] 7 rounds for time of:
10 Sumo deadlift high pulls, 42kg (30kg)
10 ring dips

[COMPETITION TRAINING]
[B] EMOM 12 mins
1 x Power Clean + 2 x Push Jerks

[C] For time:
30 MB GHD Situps
5 Legless rope Climb

Photo Credit: Wendy Swift

WOD - Monday, 22/4/2019

Please note that the gym is closed today for the Easter Public Holiday. Here is a workout that you can do in the park. Normal classes will resume tomorrow.

WOD
[A] "Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Photo Credit: Matt Swift