CrossFit Brisbane

3 rounds for time:-

50 double unders
21 KB swings, 24 kg
15 pushups
12 Pullups
9 Turkish Getups, 10kg

“We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.”
 - Frank Tibolt

“Barbara”

5 rounds for time:-

20 Pullups
30 Pushups
40 Situps
50 Squats

rest exactly 3 mins between rounds

Happy Australia Day!  Slip on your pluggers, throw some lamb on the bbq and stand around talking crap to celebrate.  There will be NO TRAINING on Monday 28/1/2008 due to the public holiday.  Have a crack at a WOD off the website in your own time.  See you back at training on Tuesday!

“Filthy Fifty”

For time:-

50 box jumps
50 jumping pullups
50 kb swings 16kg
50 walking lunges
50 knees 2 elbows
50 push press 20kg
50 back extensions
50 wall ball
50 burpees
50 double unders

“Don’t be afraid to take a big step. You can’t cross a chasm in two small jumps.”
-David Lloyd George

DB Bear complex
7 rounds of the bear, each exercise in the bear for 5 reps
Cannot put the db down during the bear of the round doesn’t count
Increment the weight, score equals the total load across the 7 rounds

Bear = deadlift/clean/jerk/squat

5 rounds for time:-

Thruster 1 min
Burpee 1 min
Rest 3 mins

Choose the heaviest weight for the Thruster that you can handle.  Score equals the total reps multiplied by the weight used