Crossfitbrisbane2small

WODs


January 15 Monday


January 13 Saturday

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January 12 Friday

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January 11 Thursday

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January 10 Wednesday

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January 9 Tuesday

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=============== Men use 65kg, Women use 45kg


January 8 Monday

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=============== Men use 62kg, Women use 42kg


January 6 Saturday

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January 5 Friday

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January 4 Thursday

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Warmup - 4/1/2018

HUG hip mobility drill Thread the needle T-rotation x 5 per side 15 squats 10 wall slides 10 groiners 10 single Leg RDL with Knee lift (alternating) 2 kip swings + pause x 5 easy 400m run 2 rounds with DBs, 5 reps of each Pushup Manmaker Rows Deadlift Hang Power Clean Front squat Push Press 2 handed waiter's walk, out the back door in the front door Then warm up on the equipment


January 3 Wednesday

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January 2 Tuesday

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January 1 Monday

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December 30 Saturday

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December 29 Friday

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=============== For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.


December 28 Thursday

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December 27 Wednesday

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=============== If you fall, restart at the point of contact furthest from the finish.


December 26 Tuesday

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=============== Every 5 minutes, stop and perform 15 burpees


December 25 Monday

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December 23 Saturday

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=============== On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down


December 22 Friday

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=============== The Shankle Complex is- 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks


December 21 Thursday

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December 20 Wednesday

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December 19 Tuesday


December 18 Monday

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December 17 Sunday

Rest Day

December 16 Saturday

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December 15 Friday

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=============== The three positions are mid-thigh, below knee and floor