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WODs

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  • CrossFit Brisbane WODs
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30

31

  • WOD [A] Murph

Jan | 1

  • WOD [A] Annie

2

  • WOD [A] Nate
  • COMP [A] Every 1 min for 10 mins: Power Snatch
  • COMP [B] FT: Rows and Double Unders
  • TEENS [A] AMRAP 15 mins: Muscle-ups, Handstand Push-ups and Kettlebell Swings
  • Warmup - 2/1/2019 Warmups : 1

3

  • WOD [A] Lifting: Bench Press and Weighted Pull-ups
  • COMP [A] Back Squat : 3-3-3-3
  • COMP [B] Assault Bike Calories : 100 Reps for Time
  • TEENS [A] Lifting: Bench Press and Weighted Pull-ups
  • Warmup - 3/1/2019 Warmups : 1

4

  • WOD [A] 10 RFT: Power Cleans and Walking Lunges
  • COMP [A] AMRAP 7 mins: Rope Climbs, Bar Muscle-ups and Burpees
  • COMP [B] Handstand Walk : 1x 5 mins
  • Warmup - 4/1/2019 Warmups : 1

5

  • WOD [A] 5 RFT: 400 m and Overhead Squats
  • Warmup - 5/1/2019 Warmups : 1

6

7

  • WOD [A] FT: Burpees Over Bar and Clean & Jerks
  • COMP [A] Every 1 min for 12 mins: Hang Snatch
  • COMP [B] AMRAP 10 mins: Rows and Handstand Walks
  • TEENS [A] FT: Burpees Over Bar and Clean & Jerks
  • Warmup - 7/1/2019 Warmups : 1

8

  • WOD [A] Push Press : 3-3-3-3-3-3-3
  • WOD [B] "Tabata" - Pull-ups : 8 x 20 secs / 10 secs
  • COMP [A] Alt EMOM 18 mins: Strict Handstand Push-ups and Assault Bike Calories
  • COMP [B] Prowler Push : 1x 5 mins
  • Warmup - 8/1/2019 Warmups : 1

9

  • WOD [A] FT: Air Squats and Rope Climbs
  • COMP [A] Run 1600 m TT
  • COMP [B] GHD Sit-ups : 3x30
  • TEENS [A] FT: Air Squats and Rope Climbs
  • Warmup - 9/1/2019 Warmups : 1

10

  • WOD [A] Shankle Complex : 1-1-1-1-1-1-1
  • COMP [A] Alt EMOM 18 mins: Muscle-ups and Burpees-to-Ring Touch
  • COMP [B] L Sit Hold : 3x Max Hold
  • TEENS [A] Shankle Complex : 1-1-1
  • TEENS [B] 3 RFT: Double Unders and Toes-to-bars
  • Warmup - 10/1/2019 Warmups : 1

11

  • WOD [A] 3 RFT: Dumbbell Snatches and Toes-to-bars
  • COMP [A] Snatch Balance : 1-1-1-1-1
  • COMP [B] Snatch Grip Pause Deadlift : 5-5-5
  • Warmup - 11/1/2019 Warmups : 1

12

  • WOD [A] 5 RFT: 400 m, Thrusters and Burpees
  • Warmup - 12/1/2019 Warmups : 1

13

14

  • WOD [A] AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders
  • COMP [A] Every 1 min for 12 mins: Hang Clean
  • COMP [B] GHD Sit-ups : 3x30
  • TEENS [A] Deadlift : 10-10-10
  • TEENS [B] "Tabata" - Pull-ups : 8 x 20 secs / 10 secs
  • Warmup - 14/1/2019 Warmups : 1

15

  • WOD [A] Deadlift : 10-10-10-10-10
  • COMP [A] AMRAP 9 mins: Strict Handstand Push-ups and Assault Bike Calories
  • COMP [B] "Tabata" - Row Calories : 8 x 20 secs / 10 secs
  • Warmup - 15/1/2019 Warmups : 1

16

  • WOD [A] Jackie
  • COMP [A] Every 1 min for 10 mins: Power Snatch
  • COMP [B] Run 2 km TT
  • TEENS [A] The Ghost
  • Warmup - 16/1/2019 Warmups : 1

17

  • WOD [A] Overhead Squat 2-2-2-2-2-2-2-2-2-2
  • COMP [A] AMRAP 9 mins: Muscle-ups and Burpees-to-Ring Touch
  • COMP [B] "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs
  • TEENS [A] 5 RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • Warmup - 17/1/2019 Warmups : 1

18

  • WOD [A] DT
  • COMP [A] Front Squat : 5-5-5
  • COMP [B] Rope Climbs : 10 Reps for Time
  • Warmup - 18/1/2019 Warmups : 1

19

  • WOD [A] Run : 5x 800 m, rest 3 mins
  • Warmup - 19/1/2019 Warmups : 1

20

21

  • WOD [A] AMRAP 12 mins: Rope Climbs and Box Jumps
  • COMP [A] Every 1 min for 12 mins: Hang Snatch + Snatch
  • COMP [B] Run 1600 m TT
  • TEENS [A] 4 RFT: Double Unders, Kettlebell Swings and Burpees
  • Warmup - 21/1/2019 Warmups : 1

22

  • WOD [A] Back Squat : 10-5-3-1-1-1-3-5-10
  • COMP [A] Row : 1 min/4 mins/2 mins/3 mins/3 mins/2 mins/4 mins
  • COMP [B] Weighted Hip Extension : 30-30-30
  • Warmup - 22/1/2019 Warmups : 1

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31

Feb | 1

2