Crossfitbrisbane2small

WODs

  • Tracks
  • CrossFit Brisbane WODs
  • Competition Training
  • TEENS WOD
  • Warmup
Sun Mon Tue Wed Thu Fri Sat

29

30

  • WOD [A] Every 1 min: 5 Thrusters
  • COMP [A] Run : 3x 800 m, rest 1:30
  • COMP [B] Farmers Carry 1-1-1
  • TEENS [A] 3 RFT: Sumo Deadlift High-pulls, Push Press and 400 m
  • Warmup - 30/4/2018 Warmups : 1

May | 1

  • WOD [A] Chipper: Rows, Handstand Push-ups, Burpees and Double Unders
  • COMP [A] Every 1 min for 7 mins: Snatch + 2 Overhead Squat
  • COMP [B] AMRAP 5 mins: Burpee Box Jump Overs and Kettlebell Swings
  • Warmup - 1/5/2018 Warmups : 1

2

  • WOD [A] Lifting: Bench Press, Weighted Pull-ups and Bent Over Barbell Rows
  • COMP [A] Back Squat 3-3-3
  • COMP [B] AMRAP 7 mins: Rows and Handstand Walks
  • Warmup - 2/5/2018 Warm Ups : 1x1

3

  • WOD [A] 21-15-9: Overhead Squats and Toes-to-bars
  • Warmup - 3/5/2018 Warmups : 1
  • COMP [A] Hang Clean 2-2-2-2-2
  • COMP [B] Push Press 5-5-5
  • TEENS [A] Deadlift : 5 Rep Max
  • TEENS [B] 21-15-9: Overhead Squats and Toes-to-bars

4

  • WOD [A] 5 RFT: Wall Balls and Deadlifts
  • COMP [A] Alt EMOM 10 mins: Muscle-ups and Double Unders
  • COMP [B] Row 500 m TT
  • Warmup - 4/5/2018 Warmups : 1

5

  • WOD [A] 3 RFT: Pull-ups and 400 m

6

7

  • WOD [A] Capoot
  • COMP [A] Handstand Walk : 7 mins
  • COMP [B] Prone Bridge : 1x 360 secs
  • TEENS [A] AMRAP 17 mins: Pull-ups, Box Jumps and Double Kettlebell Farmers Carries

8

  • WOD [A] Clean & Jerk 5-3-3-2-2-2-1-1-1-1
  • WOD [B] "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
  • COMP [A] Back Squat 4-4-4
  • COMP [B] AMRAP 10 mins: Burpee Bar Muscle-ups, Kettlebell Snatches, Kettlebell Snatches and Assault Bike Calories
  • Warmup - 8/5/2018 Warm Ups : 1x1

9

  • WOD [A] Jack
  • COMP [A] Deadlift 5-4-3-2-1
  • COMP [B] Muscle-ups : 4x Max Rep
  • Warmup - 9/5/2018 Warm Ups : 1x1

10

  • WOD [A] AMRAP 10 mins: Snatches, Snatches, Snatches, 3 and more
  • COMP [A] Run 2 km TT
  • COMP [B] Toes-to-bars : 75 Reps for Time
  • TEENS [A] 5 RFT: Handstand Push-ups, Toes-to-bars and Kettlebell Swings
  • warmup - 10/5/2018 Warmups : 1

11

  • WOD [A] CrossFit Total
  • COMP [A] Alt EMOM 10 mins: Bar Muscle-ups and Handstand Push-ups
  • COMP [A] Row 1000 m TT
  • Warmup - 11/5/2018 Warmups : 1

12

  • WOD [A] AMRAP 24 mins: Wall Balls, Sumo Deadlift High-pulls and 200 m
  • Warmup - 12/5/2018 Warmups : 1

13

14

  • WOD [A] AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls
  • COMP [A] Row : 5 mins/1 min/4 mins/1 min/3 mins/1 min/2 mins/1 min/1 min
  • COMP [B] Farmers Carry 1-1-1-1-1
  • TEENS [A] Jackie
  • Warmup - 14/5/2018 Warmups : 1

15

  • WOD [A] Chipper: Weighted Pull-ups, Overhead Lunges, Weighted Pull-ups and 6 more
  • COMP [A] Every 1 min for 12 mins: Snatch
  • COMP [B] Box Jump Over : 50 Reps for Time
  • Warmup - 15/5/2018 Warmups : 1

16

  • WOD [A] Lifting: Bench Press and Deadlifts
  • COMP [A] Shuttle Sprint : 5x 5-10-15 yd
  • COMP [B] Muscle-ups : 3x Max Rep, rest 1:30
  • Warmup - 16/5/2018 Warmups : 1

17

  • WOD [A] FT: Bar Muscle-ups and Dumbbell Push Jerks
  • COMP [A] Back Squat 3-3-3-3
  • COMP [B] AMReps 5 mins: Deficit Handstand Push Up
  • TEENS [A] The Chief
  • Warmup - 17/5/2018 Warmups : 1

18

  • WOD [A] The Big Clean Complex 1-1-1-1-1
  • COMP [A] AMRAP 7 mins: Toes-to-bars, Farmers Carries and Wall Walks
  • COMP [B] "Tabata" - Assault Bike Calories : 5 x 1 min / 2 mins
  • Warmup - 18/5/2018 Warmups : 1

19

  • WOD [A] Terry

20

21

  • WOD [A] Amanda .45
  • COMP [A] FT: Assault Bike Calories, Assault Bike Calories, Assault Bike Calories, and Assault Bike Calories
  • COMP [B] FL: Yoke Walks
  • TEENS [A] AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
  • Warmup - 21/5/2018 Warmups : 1

22

  • WOD [A] Deadlift 7-7-7-7-7
  • WOD [B] Toes-to-bars : 5x Max Rep
  • COMP [A] Every 1 min for 12 mins: Hang Clean
  • COMP [B] FT: Handstand Walks, Burpee Box Jumps, Handstand Walks and 3 more
  • Warmup - 22/5/2018 Warmups : 1

23

  • WOD [A] 5 RFT: 400 m, Chest-to-bar Pull-ups and Burpees
  • COMP [A] Front Squat 2-2-2-2-2
  • COMP [B] AMRAP 7 mins: Alternating Dumbbell Snatches, Kettlebell Swings and Alternating Pistols
  • Warmup - 23/5/2018 Warm Ups : 1x1

24

  • WOD [A] Thruster + Push Press + Push Jerk + Split Jerk : 1-1-1-1-1-1-1
  • COMP [A] Every 1 min for 10 mins: Handstand Push-up
  • COMP [B] FL: Farmers Carries
  • TEENS [A] 21-15-9: Overhead Squats and Toes-to-bars
  • Warmup - 24/5/2018 Warmups : 1

25

  • WOD [A] FT: 3x Bar Muscle-ups and Snatches; 3x Deadlifts and Air Squats; 3x...
  • COMP [A] Row 2000 m TT
  • COMP [B] Bent Over Barbell Row 5-5-5-5-5
  • Warmup - 25/5/2018 Warmups : 1

26

27

28

29

30

31

Jun | 1

2