CrossFit Brisbane

WOD – Saturday, 4/4/2020

WOD
[A] For time:
Run, 1600 m
150 Double Unders
50 Burpees
Run, 800 m
100 Double Unders
35 Burpees
Run, 400 m
50 Double Unders
20 Burpees

[COMPETITION TRAINING]
[B] Stay Home

WOD – Friday, 3/4/2020

WOD
[A] Ledesma
Complete as many rounds as possible in 20 minutes of:
5 Parallette Handstand Push-ups
10 Toes Through Rings
15 Medicine Ball Cleans, 20lbs (14lbs)

NO EQUIPMENT WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 Clapping Push-ups
10 V-ups
15 Odd Object Squat Cleans

PARK WOD
[A] 25 minutes of quality stretching & mobility.

[COMPETITION TRAINING]
[B] EMOM 10
Hang Snatch x2

[C] 25 minutes of quality stretching & mobility.

WOD – Thursday, 2/4/2020

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

NO EQUIPMENT WOD
Using an odd object:
[A] Single Arm Press
5×5 per side

[B] Single Arm Push Press
5×7 per side

[C] Single arm Push Jerk
5×9 per side

[D] AMRAP 5 mins
Hang Snatch with odd object
Alternate arms every 5 reps

PARK WOD
[A] Brenton
5 Rounds For Time.
Bear Crawl 30m
Standing Broad-Jumps 30m
Perform 3 Burpees after every 5 Broad-Jumps.
Wear a Weight Vest (20/14 lb)

[COMPETITION TRAINING]
[B] AMRAP 7 mins
10 Burpee Box Jump Overs
5 Single arm clean & jerk, 22kg (left)
5 Single arm clean & jerk, 22kg (right)

[C] 25 minutes of quality stretching & mobility.

WOD – Wednesday, 1/4/2020

WOD
[A] Fran
21-15-9 reps for time of:
Thruster, 42.5kg (30kg)
Pull-ups

NO EQUIPMENT WOD
[A] Home Fran
21-15-9 reps for time:
Odd Object Thruster
Table Pullups
Burpees jumping over Object

PARK WOD
[A] Let others use the park today, if you must go out, perform Comp training part C outside.

[COMPETITION TRAINING]
[B] Deadlift
5-5-5

[C] 25 minutes of quality stretching & mobility.

WOD – Tuesday, 31/3/2020

WOD
[A] Hang Clean
2-2-2-2-2-2-2-2-2-2

NO EQUIPMENT WOD
[A] Odd Object Complex
7 sets of:
9 Deadlift
6 Front Squat
3 Jerks

7 sets for max load. Use a backpack filled with heavy things or any other heavy object that you can hang onto.

[B] For time:
150 Hollow Rocks

PARK WOD
[A] For time:
Run, 1 mile

Every minute complete 20 squats before continuing.

[COMPETITION TRAINING]
[B] AFAP in 7 mins
Handstand Walk

Must be in unbroken increments of at leat 7 metres to count towards total.

[C] 25 minutes of quality stretching & mobility.

WOD – Monday, 30/3/2020

WOD
[A] Complete as many rounds as possible in 20 mins of:
Handstand Hold, 30 secs
Squat Hold, 30 secs
L Sit Hold, 30 secs
Chin Over Bar Hold, 30 secs

[COMPETITION TRAINING]
[B] 10 rounds for time:
Run, 200m 
Rest 30 sec

[C] 25 minutes of quality stretching & mobility.

WOD – Saturday, 28/3/2020

WOD
Amanda
9-7-5 reps for time of:
Muscle-ups
Squat Snatches, 62kg (42kg)

Compare to 29/1/2019

OR

NO EQUIPMENT WOD
For time:
150 Double Unders
15 Back Pack Clean & Jerk
100 Double Unders
12 Back Pack Clean & Jerk
75 Double Unders
9 Back Pack Clean & Jerk

Fill a backpack up with as much weight as you can. The Clean & Jerk must include passing through a full squat and a reset of the feet before jerking the weight. i.e Thruster not allowed.

WOD – Friday, 27/3/2020

WOD
4 rounds for time of:
Run, 400m 
200m Dumbbell Farmers Carry, 22.5kg (15kg)

[AT HOME]
4 rounds for time of:
Run, 400m 
200m Carry

Use any heavy object you can find for the carry, and carry it however you can.

WOD – Thursday, 26/3/2020

WOD

For time:
100 Swings
25 Single Arm Thrusters, Right 
30 Burpees
25 Single Arm Thrusters, Left 
20 Alternating Turkish Getups

Use a DB, KB or any heavy object you can make.

WOD – Wednesday, 25/3/2020

WOD
[A] Single Arm Floor Press
4 x 15 per arm
Use the heaviest object you can

[B] Single Arm Bent over Row
4 x 15 per arm
Use the heaviest object you can

[C] Floor L-Sit
5 efforts for max time