WODs

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28

29

  • WOD [A] 4 RFT: Push Jerks and Bar Muscle-ups
  • COMP [B] Front Squat : 2-2-2-2
  • COMP [C] Rope Climbs : 12 Reps for Time
  • TEENS [A] Helen
  • Warmup - 29/7/2019 Warmups : 1

30

  • WOD [A] The Chief The Chief
  • COMP [B] Every 1 min for 10 mins: Power Snatch
  • COMP [C] 5x RFT: Burpees and Suicide Sprints
  • Warmup - 30/7/2019 Warmups : 1

31

  • WOD [A] Deadlift : 5-5-5-5-5
  • WOD [B] Weighted Pull-up : 3-3-3-3-3
  • COMP [C] Overhead Yolk Walk : 1-1-1-1-1
  • COMP [D] AMRAP 10 mins: Strict Handstand Push-ups, Burpee Box Jump Overs and Handstand Walks
  • TEENS [A] FT: Squat Clean & Jerks and Muscle-ups
  • Warmup - 31/7/2019 Warmups : 1

Aug | 1

  • WOD [A] 5 RFT: 400 m, Dumbbell Snatches and Toes-to-bars
  • COMP [B] Clean : 2-2-2-2-2
  • COMP [C] Row : 20x 30 secs, rest 30 secs
  • TEENS [A] Chipper: Double Unders, Wall Balls, Sit-ups and 3 more
  • Warmup - 1/8/2019 Warmups : 1

2

  • WOD [A] Snatch : 1-1-1-1-1
  • WOD [B] Overhead Squat : 3-3-3-3-3
  • COMP [C] FT: Double Kettlebell Farmers Carries and GHD Sit-ups
  • COMP [D] "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs
  • Warmup - 2/8/2019 Warmups : 1

3

  • WOD [A] Fight Gone Bad Fight Gone Bad
  • Warmup - 3/8/2019 Warmups : 1

4

5

  • WOD [A] Nate Nate
  • COMP [B] Every 1 min for 12 mins: Hang Clean
  • COMP [C] FT: Prowler Push
  • TEENS [A] AMRAP 15 mins: Muscle-ups, Handstand Push-ups and Kettlebell Swings

6

  • WOD [A] CrossFit Total CrossFit Total
  • COMP [B] Row 2000 m TT
  • COMP [C] AMRAP 7 mins: Alternating Dumbbell Snatches and Box Jump Overs

7

  • WOD [A] The Ghost The Ghost
  • COMP [B] Every 1 min for 12 mins: Hang Snatch
  • COMP [C] FT: Bar Muscle-ups and Handstand Walks
  • TEENS [A] The Ghost The Ghost

8

  • WOD [A] 3 RFT: 400 m, Push-ups and Double Kettlebell Farmers Carries
  • COMP [B] Bench Press : 5-5-5-5
  • COMP [C] Weighted Pull-up : 5-5-5-5
  • TEENS [A] Lifting: Front Squats, Shoulder Press and Deadlifts

9

  • WOD [A] DT DT
  • COMP [B] Yoke Walk : 1-1-1
  • COMP [C] "Tabata" - Ski Erg Calories : 8 x 20 secs / 10 secs

10

  • WOD [A] FT: Thrusters, Pull-ups and 1 mi

11

12

  • WOD [A] 5 RFT: Handstand Holds and Toes-to-bars
  • COMP [B] Power Snatch : 2-2-2-2-2
  • COMP [C] Run 2 km TT
  • TEENS [A] Power Clean : 2-2-2-2-2
  • TEENS [B] Alt EMOM 10 mins: Weighted Pull-ups and Handstand Walks

13

  • WOD [A] The Big Clean Complex : 1-1-1-1-1
  • COMP [B] FT: Burpee Box Jump Overs and Pegboard Ascents
  • COMP [C] AMReps 10 mins: Assault Bike Calories

14

  • WOD [A] FT: 1600 m, Double Unders, Handstand Walks and 800 m
  • COMP [B] Floor L-Sit : 5x Max Hold
  • COMP [C] FQ: Stretching
  • TEENS [A] Deadlift : 7-7-7-7-7

15

  • WOD [A] Barbara Barbara
  • COMP [B] Split Jerk : 1-1-1-1-1
  • COMP [C] FT: Row Calories
  • TEENS [A] 3 RFT: 400 m, Push-ups and Double Kettlebell Farmers Carries

16

  • WOD [A] Deadlift : 7-7-7-7-7
  • WOD [B] Muscle-ups : 3x Max Rep, rest 1 min
  • COMP [B] Snatch : 1-1-1
  • COMP [C] Clean : 1-1-1

17

  • WOD [A] 10 RFT: Walking Lunges, 200 m, Rope Climbs and Box Jumps

18

19

  • WOD [A] Front Squat : 5-5-5-5-5
  • WOD [B] Shoulder Press : 3-3-3
  • COMP [C] Run : 10x 100 m
  • COMP [D] Yoke Walk : 4x1, rest 3 mins
  • TEENS [A] AMRAP 15 mins: Handstand Walks, Alternating Pistols and Burpee Pull-ups

20

  • WOD [A] 5 RFT: Ring Dips and Dumbbell Overhead Lunges
  • COMP [B] Alt EMOM 16 mins: Hang Snatches and Legless Rope Climbs
  • COMP [C] Weighted Hip Extension : 10-10-10

21

  • WOD [A] Shankle Complex : 1-1-1-1-1-1-1
  • COMP [B] 3 RFT: 400 m and Rows
  • COMP [C] AMRAP 5 mins: Alternating Dumbbell Snatches and Ring Muscle-ups
  • TEENS [A] Shankle Complex : 1-1-1-1-1-1-1
  • Warmup - 21/8/2019 Warmups : 1

22

  • WOD [A] 3 RFT: 400 m, Thrusters and Inverted Burpees
  • COMP [B] Bench Press : 5-5-5-5
  • COMP [C] 3 RFT: Assault Bike Calories and Pegboard Ascents
  • TEENS [A] 3 RFT: 400 m, Thrusters and Inverted Burpees
  • Warmup - 22/8/2019 Warmups : 1

23

  • WOD [A] AMRAP 20 mins: Handstand Walks, Alternating Pistols and Burpee Chest-to-bar Pull-ups
  • COMP [B] Bent Over Row : 5-5-5-5
  • COMP [C] Med Ball GHD Sit-up : 3x20 at 20/14 lbs
  • Warmup - 23/8/2019 Warmups : 1

24

  • WOD [A] 50-40-30-20-10: Wall Balls, Push-ups and Double Unders
  • Warmup - 24/8/2019 Warmups : 1

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