CrossFit Brisbane

WOD – Wednesday, 1/7/2020

WOD
[A] “Tabata This!”
Tabata Row Cal.
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Compare to 23/1/2020

[ACCESSORY TRAINING]
[B] Dumbbell Box Step-up
1×40

Use the heaviest weight you can for the set.

[C] Barbell Bent Over Row
12-12-12-12

WOD – Tuesday, 29/6/2020

WOD
[A] Every 1 min for 30 mins:
1 Clean & Jerk, pick load

[ACCESSORY TRAINING]
[B] Handstand Hold 1x 240 secs

Open floor or against wall.

[C] 12min AMRAP:
5 Bar Muscle-ups
7 Burpee Box Jumps, 30/24
9 Thrusters, 62/42.5kg

WOD – Monday, 29/6/2020

WOD
[A] For time:
60 Deadlifts, 125/82.5kgs
60 Kettlebell Goblet Lunges, 32/24kg
60 Ring Dips
60 Burpee Box Jumps, 30/24 in

[ACCESSORY TRAINING]
[B] L-Sit
1x 120 secs

[C] 3 rounds for time of:
15 Burpees
15 Dumbbell Power Snatches, 50/35 lbs

WOD – Saturday, 27/6/2020

WOD
[A] 3 rounds, each round for time, of:
15 Squat Clean Thrusters, 52.5/35 kg
15 Bar Facing Burpees
12 Squat Clean Thrusters, 52.5/35 kg
12 Bar Facing Burpees
9 Squat Clean Thrusters, 52.5/35 kg
9 Bar Facing Burpees

Each round is performed every 12 minutes.
8 min time cap per round, 4 minutes rest.

[ACCESSORY TRAINING]
[B] Tempo Push-ups
12×1

Tempo – 5555

[C] For quality:
Handstand Walk Practice, 4 mins

WOD – Saturday, 27/6/2020

WOD
[A] 3 rounds, each round for time, of:
15 Squat Clean Thrusters, 52.5/35 kg
15 Bar Facing Burpees
12 Squat Clean Thrusters, 52.5/35 kg
12 Bar Facing Burpees
9 Squat Clean Thrusters, 52.5/35 kg
9 Bar Facing Burpees

Each round is performed every 12 minutes.
8 min time cap per round, 4 minutes rest.

[ACCESSORY TRAINING]
[B] Tempo Push-ups
12×1

Tempo – 5555

[C] For quality:
Handstand Walk Practice, 4 mins

WOD – Friday, 26/6/2020

WOD
[A] 9 rounds for time of:
8 Hang Power Cleans, 42.5/30 kg
7 Toes-to-bars
6 Ring Dips

[ACCESSORY TRAINING]
[B] 50m Farmers Carry
1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

[C] Barbell Bent Over Row
12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD – Thursday, 25/6/2020

WOD
[A] 3 rounds for time of:
200m Sprint
12 Deadlifts, 85/60 kg
200m Sprint
12 Bar Facing Burpees

[ACCESSORY TRAINING]
[B] For quality:
15 Wall Walks

[C] 3 Position Clean
1-1-1-1-1
(High hang + Hang + Floor)

WOD – Wednesday, 24/6/2020

WOD
[A] Part 1 – For time:
21 L Arm Dumbbell Thrusters, 50/35 lbs
21 Chest-to-bar Pull-ups
21 R Arm Dumbbell Thrusters, 50/35 lbs

Rest 3 min

Part 2 – For time:
15 L Arm Dumbbell Thrusters, 50/35 lbs
15 Chest-to-bar Pull-ups
15 R Arm Dumbbell Thrusters, 50/35 lbs

Rest 3 min

Part 3 – For time:
9 L Arm Dumbbell Thrusters, 50/35 lbs
9 Chest-to-bar Pull-ups
9 R Arm Dumbbell Thrusters, 50/35 lbs

[ACCESSORY TRAINING]
[B] Go every 3 mins (each for time)
Row: 10 x 250 m

[C] Option 1
Overhead Carry (100ft)
1-1-1

Use the heaviest weight you can for each set. Use two dumbbells/kettlebells or one barbell.

Option 2
Handstand Hold
1x 240 secs

WOD – Tuesday, 23/6/2020

WOD
[A] Tempo Back Squat
3-3-3-3-3

Use the heaviest weight you can for each set.
TEMPO: 73X1

[ACCESSORY TRAINING]
[B] Dumbbell Front Rack Walking Lunge 10-20m
1-1-1

Use the heaviest weight you can for each set.

[C] L-Sit
1x 120 secs

WOD – Monday, 22/6/2020

WOD
[A] Sotts Press
8-8-8-8

Use the heaviest weight you can for each set.

[B] “Amanda”
9-7-5 reps for time:
Muscle Ups
Squat Snatch, 62kg (42.5kg)

[ACCESSORY TRAINING]
[C] For quality:
Handstand Descent Practice

[D] Complete as many rounds as possible in 10 mins of:
10/7 Row Calories
10 Wall Balls, 20/14 lbs