Tag: CrossFit Brisbane

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
5/3/1 75% 85% 95%

8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue

Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
3×3 70%, 80%, 90%+

Strict Press
3×3 70%, 80%, 90%+

Strict pull up
3 x 3

AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft

Olympic Lifting
3 position Snatch
1-1-1-1-1

MEMBER OF THE MONTH ‘GEORGIA’

by Adm1n_Acc3ss, posted in Daily WOD

‘The Georgia’

Team WOD (6 teams)

For time

Run 800m
Row 2km (team)
60 Sit ups sync (Partner)
Row 2km (team)
80 Shoulder to overhead 35/25 (Partner share reps)
Row 2km (team)

Run complete as a team row may start as soon as first runner is back
sit ups – partner sync
STOH – partner share reps 1 barbell between 2
Each 2km row may start as soon as a team member is ready

Thursday WOD – bring your long sock and ‘A’ game!

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm

 

Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Technique/strength WOD
Split jerk

Split jerk
5-5-5-5-5

Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee

 

Olympic Lifting

3 position power snatch + 2 OHS
1-1-1-1-1