Crossfitbrisbane2small

WODs


November 21 Tuesday

Warmup - 21/11/2017

Dynamics & Joint Rotations 2 Rounds of: 10 Pushup Plus 10 x Clapping Push-ups 10 x Jumping Lunges 10 x V-ups or H-ups Then; 20 x Kipping Swings 20 x Empty Bar Bench Press

WOD [A]

=============== Superset of: Bench Press Sets of 5 for load Bent Over Row Sets of 5 for load Chest to Bar Pullups Max set

WOD [A]


November 20 Monday

WOD [A]


November 19 Sunday

Rest Day

November 18 Saturday

WOD [A]


November 17 Friday

WOD [A]


November 16 Thursday

WOD [A]


November 15 Wednesday

WOD [A]

5 rounds for load and reps:- Deadlift, 7 reps Muscleup, max reps Rest as required between rounds. The 7 reps of deadlift must be performed unbroken to count.

WOD [A]


November 14 Tuesday

WOD [A]


November 13 Monday

WOD [A]


November 12 Sunday

Rest Day

November 11 Saturday

WOD [A]


November 10 Friday

WOD [A]


November 9 Thursday

WOD [A]


November 8 Wednesday

WOD [A]

Warmup - 8/11/2017

Burgener Warm Up & Skill Transfer Exercises – Down & Finish x 3 – High Elbows – Muscle Snatch – Snatch Lands, 2-4-6 – Snatch Lands, full – Push Press – Overhead Squat – Heaving Snatch Balance – No Dip Snatch Balance – Snatch Balance Then on the broomstick: – High Hang Snatch x 3 – Hang Snatch x 3 – Snatch x 3 3 rounds, working up to workout weight of: 10 x Kipping Swings on rings 5 x Inchworm Push-up 3 x Power Snatch 2 x Overhead Squats 1 x Squat Snatch


November 7 Tuesday

WOD [A]


November 6 Monday

WOD [A]


November 4 Saturday

WOD [A]

Club Champs WOD 1

WOD [B]

Club Champs WOD 2

WOD [C]

Club Champs WOD 3 12 min time cap

NOOSA - PARK WOD


November 3 Friday

WOD [A]

*If you are competing in the Club Champs you should take today as a rest day*


November 2 Thursday

WOD [A]

Warmup - 2/11/2017

Dynamic Warm Up & Joint Rotations Broomstick passthropughs & dislocates Figure 4 Front Rack Stretch Overhead Squat x 10 1 round with PVC, 1 round with barbell Deadlift x 3 Hang Pull to Toes x 3 Scarecrow Clean from toes x 3 Front Squat x 3 Hang Squat Clean x 3 3-4 warmup sets


November 1 Wednesday

WOD [A]


October 31 Tuesday

WOD [A]


October 30 Monday

Warmup - 30/10/2017

Stretch Calves 3 rounds 1 min skipping 1 min rowing easy 200m jog Stretches – Active hamstring stretch – Standing Quad stretch – IT Band Stretch – Downward dog – Runners lunge – Lunge with reach & twist Barbell warmup A. 5 reps of each – Front Squat – Push Press – Good Morning – Thruster Side lying Glute Stretch 30 sec /side B. 5 reps of each – Deadlift – Hang Pull to toes – Power Clean Pigeon Stretch 30 sec per side C. 5 reps of each – Power Clean – Thruster Then warmup to workout weight