Please note that there will be no 8am open gym today due to the CrossFit Weightlifting seminar that we are hosting at CrossFit Brisbane.
WOD
[A] 4 rounds for time of:
20 Squat cleans
800m run
Men: 52.5kg
Women: 35kg
[COMPETITION TRAINING]
No extra training, Rest & recover
Photo Credit: Wendy Swift
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WOD
[A]
Tabata Push jerk
Rest 3 minutes
Tabata Chest-to-bar pull-up
Rest 3 minutes
Tabata Push-up
Rest 3 minutes
Tabata Hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 42.5kg
Women: 30kg
[COMPETITION TRAINING]
[B] Back Squat
3-3-3-3
[C] AMRAP 10 mins
Airbike (Cals)
Photo Credit: Wendy Swift
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WOD
[A] Hang Power Clean
1-1-1-1-1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] AMRAP 7 mins
Row 250m
Handstand Walk 15m
[C] For time:
6 pegboard ascents
Photo Credit: Wendy Swift
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WOD
[A] For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
[COMPETITION TRAINING]
[B] Weighted Pullups
3-3-3-3
[C] For time:
30 Burpee Box Jump Overs, 30″ (24″)
Photo Credit: Wendy Swift
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WOD
[A] Push Press
3-3-3-3-3-3-3
Tabata Situps
8 x 20 sec work / 10 sec rest
Lowest score
[COMPETITION TRAINING]
[B] EMOM 10
Alternating
Muscle Ups x 5-7
Double Unders x 30-50
[C]Bent Over Row
5-5-5
Photo Credit: Wendy Swift
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WOD
[A] Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 24kg kettlebell
Women: 16kg kettlebell
[COMPETITION TRAINING]
[B] EMOM 8
Touch and Go Snatch x 2
[C] For time:
Run 400m
Row 400m
Run 400m
Photo Credit: Wendy Swift
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WOD
[A] “Del”
For time:
25 Burpees
400m Run with Medicine Ball, 10kg (6kg)
25 Weighted Pull Ups 10kg (5kg)
400m Run with Medicine Ball, 10kg (6kg)
25 Handstand Push Ups
400m Run with Medicine Ball, 10kg (6kg)
25 Chest to Bar Pull Up
400m Run with Medicine Ball, 10kg (6kg)
25 Burpees
[COMPETITION TRAINING]
No extra training, rest & recover
Photo Credit: Wendy Swift
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WOD
[A] Clean
5-3-3-3-2-2-2-1-1-1
[B] Tabata Push-up
The Tabata interval is 8 sets of 20 seconds of work and 10 seconds of rest for lowest reps in any round.
[COMPETITION TRAINING]
[C] AMRAP 7 mins
7 Toes to Bar
14 Box Jump Overs 24″ (20″)
7 Triple Unders
[D] For time:
Row 1000m
Photo Credit: Wendy Swift
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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
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
[COMPETITION TRAINING]
[B] EMOM 12
Power Snatch x 1
[C] 10 mins Freestanding Handstand Practice
Photo Credit: Wendy Swift
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WOD
[A] Deadlift
10-10-5-5-3-3 reps
[COMPETITION TRAINING]
[B] AMRAP 7 mins
14 MB GHD Situps 20lb (14lb)
7 HSPU
3 Bar Muscle Up
[C] 3 x 60m Rope Sled Pull
Rest 1 min
Photo Credit: Wendy Swift
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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