Crossfitbrisbane2small

WODs


January 31 Wednesday

WOD [A]

Warmup - 31/1/2018

Air Squat x 10 Cossack x 10 Squat & Reach x 5 Lunge, Twist & Point x 10 (5 per side) Push-up Plus x 20 Fire Hydrants x 20 Single Leg Glute Bridge x 10 (5 per side) Toes to Bar x 10 Then with a broomstick… Front Rack Stretch Passthroughs Snatch Grip Push Press x 10 Overhead Squat x 10 Sots Press x 10 Then 3-4 warmup sets before first set


January 30 Tuesday

WOD [A]


January 29 Monday

WOD [A]


January 27 Saturday

WOD [A]


January 26 Friday

WOD [A]


January 25 Thursday

WOD [A]


January 24 Wednesday

WOD [A]


January 23 Tuesday

WOD [A]

=============== Compare to 23/11/2017


January 22 Monday

WOD [A]


January 20 Saturday

WOD [A]


January 19 Friday

WOD [A]


January 18 Thursday

WOD [A]


January 17 Wednesday

WOD [A]

WOD [B]

WOD [C]


January 16 Tuesday

WOD [A]


January 15 Monday

WOD [A]


January 13 Saturday

WOD [A]


January 12 Friday

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January 11 Thursday

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January 10 Wednesday

WOD [A]


January 9 Tuesday

WOD [A]

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


January 8 Monday

WOD [A]

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


January 6 Saturday

WOD [A]


January 5 Friday

WOD [A]


January 4 Thursday

WOD [A]

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

WOD [A]