Crossfitbrisbane2small

WODs

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  • CrossFit Brisbane WODs
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27

28

  • WOD [A] AMRAP 12 mins: Dumbbell Deadlifts, Burpees and Dumbbell Power Cleans
  • COMP [B] Every 1 min for 12 mins: Clean & Jerk
  • COMP [C] Single Arm Dumbbell Overhead Walking Lunge : 80 Reps for Time

29

  • WOD [A] Overhead Squat 1-1-1-1-1
  • WOD [B] Front Squat 1-1-1-1-1
  • WOD [C] Back Squat 1-1-1-1-1
  • COMP [D] Strict Handstand Push-ups : 3x Max Rep, rest 2 mins
  • COMP [E] Run 1600 m TT

30

  • WOD [A] FT: Strict Muscle-ups, Double Unders, Strict Muscle-ups, and 7 more
  • COMP [B] Weighted Pull Up 3-3-3-3-3
  • COMP [C] Sled Drag 400 m TT

31

  • WOD [A] 4 RFT: Push-ups, Front Squats, Push Press and AbMat Sit-ups
  • COMP [B] Snatch Balance 1-1-1-1-1
  • COMP [C] AMReps 5 mins: Double Kettlebell Snatch

Sep | 1

  • WOD [A] Power Snatch 2-2-2-2-2-2-2-2-2-2
  • COMP [B] Handstand Walk 100 m TT
  • COMP [C] "Tabata" - Row (calories)s : 8 x 20 secs / 10 secs

2

  • WOD [A] 5 RFT: 400 m, Chest-to-bar Pull-ups and Burpees

3

4

  • WOD [A] Hang Power Snatch 3-3-3-3-3-3-3
  • WOD [B] "Death By" - Burpees : 2 reps + 2 reps / 1 min
  • COMP [C] AMReps 3 mins: Muscle-ups
  • COMP [D] AMReps 10 mins: Assault Bike (Calories)s

5

  • WOD [A] T.U.P.
  • COMP [B] Press 5-5-5-5
  • COMP [C] Hang From Pull Up Bar : 5x Max Hold, rest 1 min

6

  • WOD [A] Diane
  • COMP [B] 10x AMRAP 30 secs: Assault Bike Calories
  • COMP [C] Dumbbell Snatch : 75 Reps for Time

7

  • WOD [A] Front Squat 5-5-5-5-5
  • WOD [B] Bench Press 5-5-5-5-5
  • COMP [C] 2013 CrossFit Games Regional Event 3
  • COMP [D] Run 2 km TT

8

  • WOD [A] "Tabata" - Push Press, Sit-ups, Sumo Deadlift High-pulls and Push-ups : 8 x 20 secs / 10 secs
  • COMP [B] Snatch 1-1-1-1-1
  • COMP [C] Farmer Carry 20-20-20

9

  • WOD [A] AMRAP 20 mins: 400 m, Medicine Ball Cleans and Toes-to-bars

10

11

  • WOD [A] CrossFit Games Open 17.5
  • COMP [B] Every 1 min for 12 mins: Snatch
  • COMP [C] "Tabata" - Single Arm DB Push Press : 3 x 1 min / 1 min

12

  • WOD [A] Clean & Jerk 1-1-1-1-1-1-1-1-1-1
  • COMP [B] Chest-to-bar Pull-ups : 3x Max Rep, rest 1 min
  • COMP [C] Run 3 km TT

13

  • WOD [A] AMReps 12 mins: Power Snatches, AbMat Sit-ups, Power Snatches and 3 more
  • COMP [B] Front Squat 3-3-3
  • COMP [C] Sled Pull 400 m TT

14

  • WOD [A] Deadlift 5-5-5-5-5
  • WOD [A] Strict Pull-ups : 5x Max Rep
  • WOD [C] Strict Handstand Push-ups : 5x Max Rep
  • COMP [D] "Tabata" - Row (calories)s : 8 x 20 secs / 10 secs
  • COMP [E] AMReps 5 mins: Rope Climbs

15

  • WOD [A] "FGB Style" - Squat Cleans, Squat Cleans and Squat Cleans
  • COMP [B] Push Press 3-3-3
  • COMP [C] Every 1 min for 7 mins: Bar Muscle-ups

16

  • WOD [A] FT: 1600 m, Kettlebell Swings, 800 m, 3 and more

17

18

  • WOD [A] Back Squat 3-3-3-3-3
  • WOD [B] Press 5-5-5-5-5
  • WOD [C] Weighted Pull-up 7-7-7-7-7
  • COMP [D] Handstand Walk : 7 mins
  • COMP [E] Suicide Run : 3x 150 m, rest 2 mins

19

  • WOD [A] 21-15-9: Push Press and Hang Power Cleans
  • COMP [B] Burpee Bar Muscle Ups : 20 Reps for Time
  • COMP [C] AMReps 5 mins: Deadball Ground To Shoulder

20

  • WOD [A] Snatch Balance 1-1-1-1-1
  • WOD [B] Snatch 1-1-1-1-1
  • WOD [C] Snatch Pull 3-3-3-3-3
  • COMP [D] AMRAP 5 mins: Box Jump Overs and Pistols (Alternating Legs)s
  • COMP [E] Swim : 10x 50 m, rest 20 secs

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