Crossfitbrisbane2small

WODs

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  • CrossFit Brisbane WODs
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  • TEENS WOD
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29

30

  • Warmup - 30/10/2017 Warm Ups : 1x1
  • WOD [A] 15-12-9: Power Cleans and Thrusters
  • COMP [B] Split Jerk 2-2-2-2-2
  • COMP [C] "Tabata" - Row (calories)s : 8 x 20 secs / 10 secs

31

  • WOD [A] Chipper: Sit-ups, Toes-to-bars, GHD Sit-ups and 3 more
  • COMP [B] Snatch 3-3-3
  • COMP [C] Overhead Squat 5-5-5
  • TEENS WOD Diane
  • Warmup - 31/10/2017 Warm Ups : 1x1

Nov | 1

  • WOD [A] AMRAP 10 mins: Sumo Deadlift High-pulls and Burpee Over Bars
  • COMP [B] Run : 2x 1600 m, rest 3 mins
  • COMP [C] Hollow Rocks : 100 Reps for Time
  • Warmup - 1/11/2017 Warmups : 1

2

  • WOD [A] Hang Clean 5-5-3-3-3-1-1-1-1-1
  • Warmup - 2/11/2017 Warm Ups : 1x1
  • COMP [B] AMRAP 12 mins: Calories, Air Bikes, Shuttle Sprints, Double Unders and Shuttle Sprints
  • COMP [C] FT: Farmers Carries
  • TEENS WOD FT: 800 m, Snatches and 800 m

3

  • WOD [A] J.T.
  • COMP [B] Row 2000 m TT
  • Warmup - 3/11/2017 Warm Ups : 1x1

4

  • WOD [A] FT: Kettlebell Swings, Box Jumps, 800 m and 6 more
  • WOD [B] AMRAP 8 mins: Thrusters, Chest-to-bar Pull-ups and Burpee Over Bars
  • WOD [C] FT: Snatches and Double Unders
  • NOOSA - PARK WOD Loredo

5

6

  • WOD [A] Back Squat 5-5-3-3-3-1-1-1-1-1
  • COMP [A] AMReps 12 mins: Airdyne (Calories)s
  • COMP [B] Toes-to-bars : 75 Reps for Time
  • Warmup - 6/11/2017 Warmups : 1

7

  • WOD [A] 5 RFT: 400 m, Chest-to-bar Pull-ups and Burpees
  • COMP [A] Every 1 min for 12 mins: Snatch
  • COMP [B] Handstand Walk : 7 mins
  • TEENS WOD 5 RFT: Dumbbell Push Press, Walking Lunges and Rope Climbs
  • Warmup - 7/11/2017 Warmups : 1

8

  • WOD [A] Amanda
  • Warmup - 8/11/2017 Warmups : 1
  • COMP [A] Bench Press 5-5-5-5-5
  • COMP [B] AMReps 12 mins: Row (calories)s

9

  • WOD [A] Thruster + Push Press + Push Jerk + Split Jerk : 1-1-1-1-1-1-1
  • COMP [A] FT: Burpee Bar Muscle Ups and Burpee Box Jump Overs
  • COMP [B] Run 2 km TT
  • TEENS WOD Elizabeth
  • Warmup - 9/11/2017 Warmups : 1

10

  • WOD [A] 3 RFT: Rope Climbs, Ring Dips and Walking Lunges
  • COMP [A] Every 1 min for 10 mins: Clean
  • COMP [B] Bent Over Barbell Row 5-5-5-5-5
  • Warmup - 10/11/2017 Warmups : 1

11

  • WOD [A] Chipper: Rows, Kettlebell Swings, Strict Handstand Push-ups and 5 more
  • Warmup - 11/11/2017 Warmups : 1

12

  • Rest Day
  • Rest Day

13

  • WOD [A] AMReps 15 mins: 400 m, Pull-ups and Clean & Jerks
  • COMP [A] Front Squat 5-5-5
  • COMP [B] Burpee To 6" Target : 50 Reps for Time
  • Warmup - 13/11/2017 Warmups : 1

14

  • WOD [A] Snatch 2-2-2-2-2-2-2-2-2-2
  • COMP [A] Farmers Carry 1-1-1-1-1
  • COMP [B] AMReps 8 mins: Airdyne (Calories)s
  • TEENS WOD [A] Front Squat 5-5-5
  • TEENS WOD [B] "FGB Style" - Double Unders, Double Unders and Pull-ups
  • Warmup - 14/11/2017 Warmups : 1

15

  • WOD [A] Deadlift 7-7-7-7-7
  • WOD [A] Muscle-ups : 5x Max Rep
  • COMP [A] Push Jerk 1-1-1-1-1
  • COMP [B] Weighted Pull-up 5-5-5-5-5
  • Warmup - 15/11/2017 Warmups : 1

16

  • WOD [A] AMRAP 20 mins: Dumbbell Split Snatches, Push-ups and Toes-to-bars
  • COMP [A] Run : 3x 800 m, rest 1:30
  • COMP [B] 3x RFT: Prowler Pushes
  • TEENS WOD [A] 21-15-9: Dumbbell Snatches and Burpee Box Jump Overs
  • warmup - 16/11/2017 Warmups : 1

17

  • WOD [A] 21-15-9: Thrusters and Burpee Box Jump Overs
  • COMP [A] Every 1 min for 7 mins: Bar Muscle-ups
  • COMP [B] "Tabata" - Ski Erg Calories : 8 x 20 secs / 10 secs
  • Warmup - 17/11/2017 Warm Ups : 1x1

18

  • WOD [A] 50-40-30-20-10: Kettlebell Swings and Double Unders
  • Warmup - 18/11/2017 Warmups : 1

19

  • Rest Day
  • Rest Day

20

  • WOD [A] Nasty Girls
  • COMP [A] Every 1 min for 10 mins: Snatch
  • COMP [B] Snatch Pull 5-5-5
  • Warmup - 20/11/2017 Warmups : 1

21

  • Warmup - 21/11/2017 Warmups : 1
  • WOD [A] Lifting: Bench Press and Bent Over Barbell Rows
  • WOD [A] Chest-to-bar Pull-ups : 5x Max Rep
  • COMP [A] Every 1 min for 10 mins: Clean & Jerk
  • COMP [B] AMReps 1 min: Airdyne (Calories)s
  • TEENS WOD [A] The Ghost

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30

Dec | 1

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