Crossfitbrisbane2small

WODs

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  • CrossFit Brisbane WODs
  • Competition Training
Sun Mon Tue Wed Thu Fri Sat

25

26

  • WOD [A] Press 3-3-3-3-3
  • WOD [B] Push Press 2-2-2-2-2
  • WOD [C] Push Jerk 1-1-1-1-1
  • COMP [D] 4x AMRAP 4 mins: Assault Bike Calories

27

  • WOD [A] Jackie
  • 3 RFT: Farmers Walk (Kettlebell)s, Double Kettlebell Front Rack Carries and Double Kettlebell Overhead Carries

28

  • WOD [A] 5 RFT: Kettlebell Swings and 400 m
  • COMP [B] Front Rack Lunge 10-10-10-10

29

  • WOD [A] Hang Power Snatch + Hang Snatch + Overhead Squat 1-1-1-1-1-1-1
  • COMP [B] 5x RFT: Suicides and GHD Sit-ups

30

  • WOD [A] Scotty
  • COMP [B] 1 Muscle Up + 2 Ring Dips : 20 Reps for Time

Jul | 1

  • WOD [A] Chipper: 800 m, Chest-to-bar Pull-ups, Walking Lunges, 4 and more

2

3

  • WOD [A] Isabel
  • COMP [B] Weighted Pull-up 5-5-5-5-5
  • COMP [C] Ring Dip (Strict)s : 5x Max Rep

4

  • WOD [A] Back Squat 5-5-5-5-5
  • WOD [B] AMReps 7 mins: Burpee (6" Reach)s
  • COMP [C] Prowler Sprint : 10x 80 m, rest 1 min

5

  • WOD [A] FT: 400 m, Dumbbell Snatches, Toes-to-bars, 6 and more
  • COMP [B] AMReps 5 mins: Triple Unders

6

  • WOD [A] 21-15-9: Box Jumps and Handstand Push-ups
  • COMP [B] Deadlift 5-5-5-5-5

7

  • WOD [A] Power Clean & Push Jerk 3-3-3-3-3-3-3
  • COMP [B] Row 5000 m TT

8

  • WOD [A] Yeti

9

10

  • WOD [A] Omar
  • COMP [B] Every 1:30 for 10:30: Hang Power Clean

11

  • WOD [A] Muscle Snatch 1-1-1-1-1
  • WOD [B] Power Snatch 1-1-1-1-1
  • WOD [C] Snatch 1-1-1-1-1
  • COMP [D] 4x AMRAP 2 mins: Assault Bike Calories and Burpee Box Jump Overs

12

  • WOD [A] 21-15-9: Deadlifts, Wall Balls and Chest-to-bar Pull-ups
  • COMP [B] AMReps 5 mins: Strict Deficit Handstand Pushups
  • COMP [C] AMRAP 5 mins: L Sit Holds

13

  • WOD [A] "FGB Style" - Row Calories, Dumbbell Push Press and Toes-to-bars
  • COMP [B] Deadball Front Carry : 3x Max Rep, rest 2 mins

14

  • WOD [A] Front Squat 5-5-5
  • WOD [B] Bench Press 5-5-5
  • WOD [C] Bent Over Barbell Row 5-5-5
  • COMP [D] Alt EMOM 10 mins: Handstand Walks and Rests

15

  • WOD [A] AMRAP 20 mins: 3 Rounds of Cindies and Double Unders

16

17

  • WOD [A] Split Jerk 3-3-3-3-3-3-3
  • WOD [B] Chest-to-bar Pull-ups : 50 Reps for Time
  • COMP [C] "Tabata" - Assault Bike Calories : 6 x 30 secs / 2:30

18

  • WOD [A] 7 RFT: 200 m, Dumbbell Hang Squat Cleans and Burpees
  • COMP [B] Every 1 min for 10 mins: Power Clean

19

  • WOD [A] 5 RFT: Power Snatches and Front Rack Lunges
  • COMP [B] Bar Muscle Ups : 30 Reps for Time

20

  • WOD [A] Deadlift 5-5-5-5-5
  • WOD [B] "Tabata" - Ring Dips : 3 x 1 min / 1 min
  • COMP [C] AMRAP 1:30: Rows and GHD Sit-ups

21

  • WOD [A] Angie
  • Hang Snatch 2-2-2-2-2

22

  • WOD [A] 3 RFT: Kettlebell Swings, Triple Unders and 400 m

23

24

  • WOD [A] Overhead Squat 5-5-5-5-5
  • WOD [B] L Sit : 3x Max Hold
  • COMP [C] Deadlift 10-10-10

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Aug | 1

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