WODs

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  • CrossFit Brisbane WODs
  • Competition Training
  • TEENS WOD
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27

28

  • WOD [A] 3 RFT: 400 m, Hang Squat Snatches and Knees-to-elbows
  • COMP [B] FT: Assault Bike Calories and Row Calories
  • TEENS [A] AMRAP 20 mins: Push Jerks, Box Jumps and Back Extensions
  • Warmup - 28/10/2019 Warmups : 1

29

  • WOD [A] 12-9-6-3: Clean & Jerks and Muscle-ups
  • COMP [B] 3 Position Snatch : 1-1-1-1-1, rest 3 mins
  • Warmup - 29/10/2019 Warmups : 1

30

  • WOD [A] Front Squat : 3-3-3-3-3-3-3
  • WOD [B] Strict Pull-ups : 3x Max Rep, rest 2 mins
  • COMP [C] 3x RFT: GHD Sit-ups, Box Jump Overs and Alternating Pistols
  • TEENS [A] Elizabeth Elizabeth
  • Warmup - 30/10/2019 Warmups : 1

31

  • WOD [A] 5 RFT: Kettlebell Swings and Burpees-to-Target
  • COMP [B] Every 1 min for 10 mins: Squat Clean
  • TEENS [A] FT: Deadlifts and Rope Climbs
  • Warmup - 31/10/2019 Warmups : 1

Nov | 1

  • WOD [A] Lifting: Shoulder Press, Push Press, Push Jerks and Split Jerks
  • Warmup - 1/11/2019 Warmups : 1

2

  • CrossFit Games Open 20.4 - Rx'd
  • CrossFit Games Open 20.4 - Scaled
  • CrossFit Games Open 20.4 - Teens 14-15
  • CrossFit Games Open 20.4 - Scaled
  • CrossFit Games Open 20.4 - Teens 14-15
  • CrossFit Games Open 20.4 - Scaled Teens 14-15
  • Warmup - 2/11/2019 Warmups : 1

3

4

  • WOD [A] Lifting: Bench Press and Weighted Pull-ups
  • COMP [B1] "Tabata" - Row Calories and Air Bike Calories : 8 x 20 secs / 10 secs
  • COMP [B2] AMReps 1 min/1 min: Row Calories and Air Bike Calories
  • TEENS [A] Back Squat : 10-8-6-4-2
  • TEENS [B] Run 400 m TT
  • Warmup - 4/11/2019 Warmups : 1

5

  • WOD [A] 3 RFT: 400 m, Sumo Deadlift High-pulls and Burpees Over Bar
  • COMP [B] AMRAP 7 mins: Bar Muscle-ups, Chest-to-bar Pull-ups, Pull-ups and Dumbbell Push Jerks
  • Warmup - 5/11/2019 Warmups : 1

6

  • WOD [A] Nasty Girls Nasty Girls
  • COMP [B] Every 1 min for 12 mins: Hang Snatch + Snatch
  • TEENS [A] 4 RFT: Double Unders, Sumo Deadlift High-pulls, GHD Sit-ups and Row Calories
  • Warmup - 6/11/2019 Warmups : 1

7

  • WOD [A] AMRAP 20 mins: Turkish Get-ups, GHD Sit-ups and Push-ups
  • COMP [B] 3 Position Clean : 1-1-1-1-1, rest 3 mins
  • TEENS [A] 3 RF-ME: Pull-ups, Bench Press and Air Squats
  • Warmup - 7/11/2019 Warmups : 1

8

  • WOD [A] Overhead Squat : 3-3-3-3-3-3-3
  • Warmup - 8/11/2019 Warmups : 1

9

  • CrossFit Games Open 20.5 - Rx'd
  • CrossFit Games Open 20.5 - Scaled
  • CrossFit Games Open 20.5 - Teens 14-15
  • CrossFit Games Open 20.5 - Scaled Teens 14-15
  • CrossFit Games Open 20.5 - Masters 55+
  • CrossFit Games Open 20.5 - Scaled Masters 55+
  • Warmup - 9/11/2019 Warmups : 1

10

11

  • WOD [A] FT: 1600 m, 1200 m, 800 m and 400 m
  • COMP [B] Every 1 min for 10 mins: Snatches
  • TEENS [A] Annie Annie
  • TEENS [B] Strict Press : 5 Rep Max
  • Warmup - 11/11/2019 Warmups : 1

12

  • WOD [A] Front Squat : 10-8-6-4-2
  • COMP [B] FT: Burpee Bar Muscle-ups and Burpee Box Jump Overs
  • COMP [C] Farmers Carry : 1-1-1-1-1
  • Warmup - 12/11/2019 Warmups : 1

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