Tag: crossfit training brisbane

Friday WOD Run and front squat

by Adm1n_Acc3ss, posted in Daily WOD

Please note the gym will be closed from 7am as we set up for the Lifting Above Violence Fundraising CrossFit Event

Metcon
20min AMRAP
buy in 100 sit ups
then
400m run
4 front squat 50/35
400m run
8 front squat 50/35
400m run
12 front squat 50/35

*continue front squat + 4 reps

Thursday WOD Deadlift 1RM and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
1-1-1-1-1

Metcon
5 Rounds For time
10 hang Power snatch 35/25
10 Front rack lunge
10 shoulder to overhead

Olympic Lifting
OHS
1-1-1-1-1

Tuesday WOD Back Squat and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
1-1-1-1-1

Metcon 12min AMRAP
2 Overhead squat 45/30
2 Later bar burpee
4 Overhead squat 45/30
4 Later bar burpee

Continue by 2 reps

Olympic Lifting
Snatch
1-1-1-1-1

Saturday WOD ‘The Will’

by Adm1n_Acc3ss, posted in Daily WOD

Congratulations to the young pup William for member of the month. These are his 3 favorite movements. Be sure to come along and throw down with Will and push him along.

The ‘Will’
20min cap
5 Rounds For Time
10 Squat Clean 60/40
12 Lateral bar burpee
15 Pull up

Friday WOD Deadlift and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
deadlift
3-3-3-3-3

Metcon
12min cap
3 Rounds For time
12 hang Power snatch 35/25
12 back squat
12 hang power clean
12 alt lunge

Thursday WOD Overhead complex

by Adm1n_Acc3ss, posted in Daily WOD

Strength
strict press, push press, push jerk
1-1-1-1-1
(bar must not touch the ground)

Metcon
10min cap
21, 15, 9
Push press
Toes to bar

Olympic Lifting
OHS
3-3-3-3-3

Monday WOD Front Squats wall balls and kettlebell swings

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Front Squat
3-3-3-3-3

Metcon 12min cap
30,25,20,15,10
Wall ball
Kettlebell swing 24/16

Olympic Lifting
hang power clean, power clean, squat clean
1-1-1-1-1