CrossFit Brisbane

WOD – Saturday, 1/6/2019

WOD
[A] 4 Rounds for time of:
400m run
7 Deadlifts, 70kg (47.5kg)
7 Hang Power Cleans, 70kg (47.5kg)
7 Push Jerks, 70kg (47.5kg)

Workout courtesy of CrossFit Linchpin

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

Photo Credit: Wendy Swift

WOD – Friday, 31/5/2019

WOD
[A] Bench Press
7-7-7-7-7

[B] Weighted Pull-up
5-5-5-5-5

[C] Bent Over Row
3-3-3-3-3

[COMPETITION TRAINING]
[D] Overhead Yoke Walk
5 x 15m

[E] 5 rounds for total Calories
Airbike x 40 sec
Rest x 20 sec

Photo Credit: Wendy Swift

WOD – Thursday, 30/5/2019

WOD
[A] For time:
5 Squat Clean, 100kg (70kg)
1 Bar Muscle Ups
4 Squat Clean, 100kg (70kg)
3 Bar Muscle Ups
3 Squat Clean, 100kg (70kg)
6 Bar Muscle Ups
2 Squat Clean, 100kg (70kg)
9 Bar Muscle Ups
1 Squat Clean, 100kg (70kg)
12 Bar Muscle Ups

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

[C] AMRAP 7 mins
7 Left Single Arm DB Push Press
7 Left Single Arm DB Deadlift
7 Burpees
7 Right Single Arm DB Push Press
7 Right Single Arm DB Deadlift

Men use 32kg, Women 25kg

Photo Credit: Matt Swift

WOD – Wednesday, 29/5/2019

WOD
[A] 7 rounds for time:
200m Run
15 Box Jumps, 24″ (20″)
1 Legless Rope Climb, 15′

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

[C] 5 rounds for total Calories
Row x 40 sec
Rest x 20 sec

Photo Credit: Wendy Swift

WOD – Tuesday, 28/5/2019

WOD
[A] “Nate”
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 32kg (24kg)

[COMPETITION TRAINING]
[B] EMOM 12
Power Clean + Push Jerk

[C] For time:
75 Toes to Bar

Photo Credit: Wendy Swift

WOD – Monday, 27/5/2019

WOD
[A] Back Squat
2-2-2-2-2-2-2-2-2-2-2

[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch x 1

[C] 3 rounds, each for time:
30m Suicide Sprint
Rest 1 min

Each suicide sprint is up and back 10m, up and back 20m, and up and back 30m

Photo Credit: Wendy Swift

WOD - Saturday, 25/5/2019

WOD
[A] Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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

Photo Credit: Wendy Swift

WOD – Friday, 24/5/2019

WOD
[A] 21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

Compare with 3/5/2018

[COMPETITION TRAINING]
[B] EMOM 10
Below Knee Hang Snatch x 1

[C] Snatch Pulls to Toes
3-3-3

at 115% of Snatch

Photo Credit: Wendy Swift

WOD – Thursday, 23/5/2019

WOD
[A] 3 Rounds for time of:
30 Push-ups
20 Deadlifts, 85kg (62kg)
1 L-sit Rope Climb, 15 ft.

*Rope climb starts seated on the floor.

Workout courtesy of CrossFit Linchpin

[COMPETITION TRAINING]
[B] AMRAP 7 mins
Handstand Walk, 10m
5 Burpee Musle Ups

[C] 3 sets for total reps:
Kipping pull-up

(no butterfly)

Photo Credit: Wendy Swift

WOD – Wednesday, 22/5/2019

WOD
[A] Front Squat
5-3-3-2-2-2-1-1-1-1

[COMPETITION TRAINING]
[B] Alternating EMOM 12
Odd: 30 Double Unders
Even: 10 Box Jump Overs, 24″ (20″)
Scale as required. The goal is to complete the work within 40 secs
[C] Farmers Carry
5 x 15m
For max load

Photo Credit: Wendy Swift