CrossFit Brisbane

WOD – Wednesday, 5/8/2020

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)

Compare to 5/8/2019

[ACCESSORY TRAINING]
[B] Chin Over Bar Hold
1x 120 secs

[C] Row
1000 m TT

WOD – Tuesday, 4/8/2020

WOD
[A] Part 1
3 rounds for time of:
50 Double Unders
L-Sit, 20 secs

Rest 3 minutes before Part 2.

Part 2
3 rounds for time of:
50 Double Unders
15 Hollow Rocks

Rest 3 minutes before Part 3.

Part 3
3 rounds for time of:
50 Double Unders
10 V-ups

[ACCESSORY TRAINING]
[B] AMReps 3 mins:
Bike Calories

[C] Farmers Carry
1-1-1

WOD – Monday, 3/8/2020

WOD
[A] Deadlift
3-3-2-2-1-1-1

[ACCESSORY TRAINING]
[B] Barbell Bent Over Row
12-12-12-12

[C] 9-12-15 reps, for time of:
Dumbbell Squat Clean, 22.5/15kg
Strict Ring Dip

WOD – Saturday, 1/8/2020

WOD
[A] Partner “Holleyman”
30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 102/70 kg

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

[ACCESSORY TRAINING]
[B] Farmers Carry 50m
1-1-1

[C] Side Plank
2 x 120 secs

WOD – Friday, 30/7/2020

WOD
[A] Part A:
21-15-9
Deadlift, 102.5/70 kg
Burpee Pull-up

8-minute cap
Part B starts @ 10-minutes

Part B:
42-30-18
Hang Power Snatch, 42.5/30 kg
GHD Sit-up

[ACCESSORY TRAINING]
[B] Bike Calorie
2 x 1 min
Rest 2 mins between each

[C] Option 1
For quality:
15 Wall Walks

OR

Option 2
Handstand Hold
1 x 240 secs

WOD – Thursday, 30/7/2020

WOD
[A] “Chelsea”
Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

[ACCESSORY TRAINING]
[B] Hollow Rocks
1×60

[C] Prowler Push 15m
1-1-1

WOD – Wednesday, 29/7/2020

WOD
[A] Bench Press
5-5-5-5-5

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

Superset A & B

[ACCESSORY TRAINING]
[B] Dumbbell Box Step-up

1×40

Use the heaviest weight you can for the set.

[C] Landmine Twist

12-12-12

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD – Tuesday, 28/7/2020

WOD
[A] 4 rounds for time of:
10 Clean & Jerks, 52/35kg
5 Ring Muscle-ups

[ACCESSORY TRAINING]
[B] For distance:
Backward Sled Drag, 60/40 kg
1x 3 mins

[C] Shoulder Press
12-12-12

WOD – Monday, 27/7/2020

WOD
[A] Each for time:
Run 6 x 400 m

Rest as needed between efforts.

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

[C] 7min AMRAP:
25 Double Unders
5 Hang Power Cleans, 70/47.5kg

WOD – Saturday, 25/7/2020

WOD
[A] CrossFit Games Open 14.5/16.5
21-18-15-12-9-6-3 reps, for time of:
Thruster, 42.5kg/30kg
Bar Facing Burpee

[ACCESSORY TRAINING]
[B] Barbell Glute Bridge
10-10-10

[C] For quality:
15 Wall Walks