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WODs

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  • CrossFit Brisbane WODs
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24

25

  • WOD [A] Lifting: Thrusters and Bent Over Rows
  • COMP [A] Run 2 km TT
  • COMP [B] FT: Toes-to-bars
  • TEENS [A] Thruster : 5-5-5-5-5
  • Warmup - 25/2/2019 Warmups : 1

26

  • WOD [A] Diane Diane
  • COMP [A] Split Jerk : 2-2-2-2-2
  • COMP [B] 3x RFT: Prowler Pushes
  • Warmup - 26/2/2019 Warmups : 1

27

  • WOD [A] 4 RFT: 400 m and Muscle-ups
  • COMP [A] 3 RFT: Dumbbell Squat Snatches and Handstand Walks
  • COMP [B] Weighted Pull-up : 5-5-5-5-5
  • TEENS [A] 3 RFT: 400 m, Muscle-ups and Kettlebell Swings
  • Warmup - 27/2/2019 Warmups : 1

28

  • WOD [A] Lynne Lynne
  • COMP [A] Snatch : 3-3-3
  • TEENS [A] 21-15-9: Deadlifts and Handstand Push-ups
  • Warmup - 28/2/2019 Warmups : 1

Mar | 1

  • WOD [A] Row : 4x 500 m
  • Warmup - 1/3/2019 Warmups : 1

2

  • WOD [A] 5 RFT: Power Snatches and 400 m
  • Warmup - 2/3/2019 Warmups : 1

3

4

  • WOD [A] 5 RFT: Back Squats and Legless Rope Climbs
  • COMP [A] Every 1 min for 10 mins: Power Clean
  • COMP [B] Handstand Walk : 1x 5 mins
  • TEENS [A] FT: Bike Calories; 10x Pull-ups, Push-ups and Air Squats
  • Warmup - 4/3/2019 Warmups : 1

5

  • WOD [A] AMReps 14 mins: Rows, Kettlebell Farmers Walk and Burpees
  • COMP [A] Every 1 min for 6 mins: Bar Muscle-up
  • COMP [B] Run : 3x 400 m, rest 1:30
  • Warmup - 5/3/2019 Warmups : 1

6

  • WOD [A] Deadlift : 3-3-3-3-3-3-3
  • WOD [B] AMReps 3 mins: Strict Handstand Push-ups
  • COMP [A] Push Press : 3-3-3-3
  • COMP [B] Every 1 min for 5 mins: Strict Muscle-up
  • TEENS [A] Push Jerk : 3-3-3-3-3
  • Warmup - 6/3/2019 Warmups : 1

7

  • WOD [A] 3 RFT: L-Sit Holds, Pull-ups and Thrusters
  • COMP [A] Every 1 min for 10 mins: Snatch
  • COMP [B] "Tabata" - Row Calories and Assault Bike Calories : 4 x 20 secs / 10 secs
  • TEENS [A] Snatch : 30 Reps for Time
  • Warmup - 7/3/2019 Warmups : 1

8

  • WOD [A] Clean & Jerk : 2-2-2-2-2-2-2-2-2-2
  • Warmup - 8/3/2019 Warmups : 1

9

  • WOD [A] FT: 1600 m, Kettlebell Swings and 800 m
  • Warmup - 9/3/2019 Warmups : 1

10

11

  • WOD [A] FT: Double Unders, Front Squats and Push Press
  • COMP [A] Bent Over Row : 12-12-12
  • COMP [B] Pegboard Ascents : 10 Reps for Time
  • TEENS [A] CrossFit Triple Total Lifting: Back Squats, Shoulder Press and Deadlifts
  • Warmup - 11/3/2019 Warmups : 1

12

  • WOD [A] AMRAP 15 mins: Burpees, Chest-to-bar Pull-ups, GHD Sit-ups and Dumbbell Farmers Carries
  • COMP [A] Yoke Walk : 1-1-1, rest 3 mins
  • COMP [B] Interval - Assault Bike Calories : 6 x 30 secs / 1:30
  • Warmup - 12/3/2019 Warmups : 1

13

  • WOD [A] Linda
  • COMP [A] Snatch Balance + Overhead Squat + Snatch : 1-1-1-1
  • COMP [B] Ski Erg 500 m TT
  • TEENS [A] Fight Gone Bad Fight Gone Bad
  • Warmup - 13/3/2019 Warmups : 1

14

  • WOD [A] 15-12-9: Muscle-ups and Burpee Box Jump Overs
  • COMP [A] Every 1 min for 10 mins: Power Clean & Jerk
  • COMP [B] Row Calories : 100 Reps for Time
  • TEENS [A] 3 RFT: Double Unders, Handstand Holds and AbMat Sit-ups
  • Warmup - 14/3/2019 Warmups : 1

15

  • WOD [A] Power Snatch : 2-2-2-2-2-2-2-2-2-2
  • Warmup - 15/3/2019 Warmups : 1

16

  • WOD [A] Helen
  • Warmup - 16/3/2019 Warmups : 1

17

18

  • WOD [A] 3 RFT: Dumbbell Snatches and Toes-to-bars
  • COMP [A] Back Squat : 2-2-2-2
  • COMP [B] AMReps 5 mins: Burpee Bar Muscle-ups
  • TEENS [A] AMRAP 20 mins: Muscle-ups, Handstand Push-ups and Kettlebell Swings
  • Warmup - 18/3/2019 Warmups : 1

19

  • WOD [A] Lifting: Shoulder Press, Push Press and Push Jerks
  • COMP [A] Every 1 min for 12 mins: Snatch
  • COMP [B] Row : 10x 200 m, rest 30 secs
  • Warmup - 19/3/2019 Warmups : 1

20

  • WOD [A] Mary
  • COMP [A] Deadlift : 3-3-3-3
  • COMP [B] 4 RFT: GHD Sit-ups and Assault Bike Calories
  • TEENS [A] 5x AMReps 2 mins: Thrusters, Rows and Burpees
  • Warmup - 20/3/2019 Warmups : 1

21

  • WOD [A] Lifting: Power Cleans, Hang Cleans and Cleans
  • COMP [A] Weighted Pull-up : 5-5-5
  • COMP [B] Handstand Hold : 1x 180 secs
  • TEENS [A] Power Clean & Jerk : 3-3-3-3
  • Warmup - 21/3/2019 Warmups : 1

22

  • WOD [A] AMRAP 15 mins: Bar Muscle-ups, Turkish Get-ups and Ring Push-ups
  • Warmup - 22/3/2019 Warmups : 1

23

  • WOD [A] Rankel
  • Warmup - 23/3/2019 Warmups : 1

24

25

  • WOD [A] 3 RFT: Dumbbell Farmers Carries, Front Rack Lunges and Push Press
  • COMP [A] Every 1 min for 12 mins: Hang Power Snatch
  • COMP [B] 3x RFT: Hip Extensions, GHD Sit-ups and Assault Bike Calories
  • TEENS [A] 3 RFT: Rows, Pull-ups and Push-ups
  • Warmup - 25/3/2019 Warmups : 1

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Apr | 1

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