CrossFit Brisbane

Updated Photo Gallery …  http://picasaweb.google.com/CrossFitBrisbane … more photos from the Open day will be added soon.  Check out the relocation photo gallery to see how we built the gym.

The T-Shirts are here!!  If you ordered a T-Shirt and haven’t collected it please pay for it and pick it up asap.  We have posted out the T-shirts to everyone that asked for them to be shipped.  You should have them very soon!!

Update timetable coming soon … after a month of trialing the new timetable we are going to make some minor adjustments.  Stay tuned for an updated timetable in the next week.

“I was lucky to have the right heroes. Tell me who your heroes are and I’ll tell you how you’ll turn out to be. The qualities of the one you admire are the traits that you, with a little practice, can make your own, and that, if practiced, will become habit-forming.”
  - Warren Buffett

Strength/Skills Session
Back Squat, 5 x 3
Bent over Barbell row, 3 x 5
Farmers Walk for Distance, 20/15kg DB’s in each hand, 2 Attempts

Met Con Session (WOD)
“Elizabeth”
21-15-9 rep rounds of:
Squat Clean 60/40kg
Ring Dips

Finisher
Side Bridges, 2 x 1min per side

O-Lift Session
Snatch, max single
Clean & Jerk, max single
move on to the next lift after 3 missed atempts

Strength/Skills Session
[Power Snatch x 1] + [OH Squat x 3]
Perform the above complex 3 times for 1 Set x 4
Clean Pulls/ DL 3 x 5

Met Con Session (WOD)
5 rounds for time
10 Deadlift 100/70kg
50 Push-ups

Chest and thighs to floor in the Push-up

Finisher
Hanging L-Sit, work up to 2 minutes of accumulated time

O-Lift Session
Power Snatch, 4 x 2
Clean & Jerk, 4 x 2
Back Squat, 3 x 5

Strength/Skills Session
Front Squat, 3×5r
Seated Dumbell press, 5×5r
Power Clean, 5×3r

Met Con Session (WOD)
21-18-15-12-9 rep rounds of:
Deadlift  42kg (30kg)
Hang Power Clean  42kg (30kg)
Front Squat  42kg (30kg)
Push Jerk  42kg (30kg)

Finisher
Superman holds in the pit of back burn or over plyo boxes.

O-Lift Session
Hang Snatch, 4×2r
Pwr Clean, 3×5r
Jerk from rack, 5×3r
Clean Pulls, 5×3r

Chris from CrossFit Effects showing great ticker during the CFB games.  Photo courtesy of Miles Wydall.

Strength/Skills Session
Clean, 5×3r
Pwr Jerk, 5×3r
OA lunge 3×8r per side

Met Con Session (WOD)
Five rounds for time:
Run 400m
30 Thruster 30kg (20kg)

Finisher
Prone bridge holds 2×2min

O-Lift Session
Power Snatch, 5×3r
Clean & Jerk, 5×3r
Back Squat, 3×5r
Snatch Pulls, 3×5r

Strength/Skills Session
Back Squat, 5 x 3
Push Press, 3 x 5
Deadlift, 1 x 5

Met Con Session (WOD)
Complete as many rounds as possible in 20 mins of:-          
5 Box Jumps
10 L-Pullups
15 Knees to Elbows

Finisher
Hold a handstand for 2 minutes
in total. Use a spotter and crash
mats.

O-Lift Session
Snatch, 5 x 3
Pwr Clean & Pwr Jrk, 5 x 3
Front Squat, 3 x 5
Clean Pulls, 3 x 5

Saturday Sufferfest

“Annie”
50-40-30-20-10 reps for time
Double Unders
Situps

recover, then …

Complete as many rounds as possible in 8 minutes of :-
pushup
squat

starting at 1 rep of each and incrementing 1 rep every round