WOD – Saturday, 21/10/2017

 

WOD
[A] “Filthy Fifty”
For time:
50 Box jump, 24 inch box (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (15kg)
50 Back extensions
50 Wall ball shots, 20lbs (14lbs)
50 Burpees
50 Double unders

[COMPETITION TRAINING]
[B] No extra training, rest & recover

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Friday, 20/10/2017

WOD
[A] Clean & Jerk
3-3-2-2-2-1-1-1-1-1

[COMPETITION TRAINING]
[B] For time:
400m Farmers Carry, 2 x 32kg (24kg)
Every time you put down the KBs complete 10 burpees before continuing

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Thursday, 19/10/2017

 WOD
[A]”Helen”
3 rounds for time of:
Run 400 meters
24kg (16kg) kettlebell swings, 21 reps
12 pull-ups

[COMPETITION TRAINING]
[B] Overhead Squat
3-3-3

[C] For time:
30 Burpee Box Jumps, 30″ (24″)

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Wednesday, 18/10/2017

WOD
[A] Deadlift
3-3-3-3-3-3-3

[COMPETITION TRAINING]
[B] Complete as many rounds and reps as possible in 10 mins:
6 Deficit HSPU 4″ (2″)
3 Muscle Ups
1 Rope Climb

[C] Ski Erg (or Row)
3 mins for Max cals

Photo credit: Jay Clark

Photo credit: Jay Clark

WOD – Tuesday, 17/10/2017

 WOD
[A] 21-15-9 reps for time of:
85kg (57kg) front squats
6kg (4kg) med-ball GHD sit-ups*

*If you have not done loaded GHD sit-ups before, perform this as AbMat sit-up with 9kg (6kg) Medicine Ball throw to wall

[COMPETITION TRAINING]
[B] Every minute, on the minute for 10 minutes:
Power Snatch x 1

[C] 3 rounds for time:
10 Dumbbell Squat Snatch, 20kg (15kg)
10m Handstand Walk

Scale appropriately

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Monday, 16/10/2017

WOD
[A] 10 rounds for time:
5 Strict Pull-ups
10 Hand Release Push-ups
30 Double Unders

Courtesy of CrossFit Linchpin

[COMPETITION TRAINING]
[B] For time:
Run 800m
Air Bike 50 cals
Row 30 cals

Photo Credit: Jay Clark

Photo Credit: Jay Clark

Combined Brisbane/Noosa Club Championships 2017 Chris Twaddell Memorial Shield

Date: Saturday November 4th
Time: 7am - 4pm
Location: CrossFit Brisbane

Entry open to: All current CrossFit Brisbane and CrossFit Noosa members
Cost: Free (but you must register)

Barbecue breakfast and lunch available for purchase.
Scrambled eggs (breakfast only)
Sausages
Bread
Steak burger (lunch only)
Chicken burger (lunch only
Salad (lunch only)

Divisions:
Open Division
Masters 40 - 55yrs
Masters 55+
Teens 15 - 17yrs
Teens 13 - 14yrs
Novice

Teens and Novices will contest one workout only.
All other divisions will contest 3 events.
Age is the age you are on Nov 4th 2017.

Volunteers Needed for the following jobs:
Judges
Barbecue cooks/ food preparation
Set-up crew
Marshalls

Post Competition Celebrations: 
Oxford 152, Lounge 4, from 6pm
Purchase your own food and drink

ClubChamps2017.jpg

WOD – Saturday, 14/10/2017

WOD
[A] For time:
70 Burpees
60 Sit-up
50 Kettlebell Swings, 24kg (16kg)
40 Pull-ups
30 Handstand Push Ups

[COMPETITION TRAINING]
No extra training. Rest & Recover

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Friday, 13/10/2017

 

WOD
[A] Power Snatch
2-2-2-2-2-2-2-2-2-2

[COMPETITION TRAINING]
[B] 3 rounds, each for time
15 Box Jump Overs
5 Bar Muscle Ups

Rest 1 min between each round

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Thursday, 12/10/2017

WOD
[A] Complete as many rounds as possible in 10 minutes of:
5 Muscle-ups
10 Power Clean, 62kg (42kg)

[COMPETITION TRAINING]
[B] 3 x 800m
Go every 6 mins

[C] AMRAP 5 mins
Strict HSPU

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Wednesday, 11/10/2017

WOD
[A] 3 rounds for time of:
30 pull-ups
400-meter run

[COMPETITION TRAINING]
[B] Squat Clean
3-2-1-3-2-1

[C] Deadlift
4-4-4-4

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD - Tuesday, 10/10/2017

WOD
[A] Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

[COMPETITION TRAINING]
[B] 2 rounds for time:
25 GHD Situps
25m Handstand Walk

[C] Row 2000m TT

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD - Monday, 9/10/2017

WOD
[A] 21-15-9 reps for time of:
102kg (70kg) Back squat
32kg (24kg) Kettlebell swing

[COMPETITION TRAINING]
[B] 20 mins to find a 1RM Snatch

[C] For time:
Air bike, 50 cals
Every minute complete 5 burpees before continuing

Photo credit: Wendy Swift

Photo credit: Wendy Swift

WOD - Saturday, 7/10/2017

WOD
[A] 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 16kg (12kg)
15 right-arm kettlebell snatches, 16kg (12kg)

[COMPETITION TRAINING]
[B] No extra training today, rest and recover

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift