This is Oz's last week coaching at the box. His last session will be 9:30am on Thursday and then he heads south. He'll be back a little later on to finalise things here in Brisbane so we'll probably have a social send off for him...
CFK Championships are on this Saturday, Nov 5. The workouts and sign on sheets are up at the gym. 10 minute time cap for each. 15 - 12 - 9 reps for time: A) Deadlift (102.5/70kg) Box Jumpovers (24/20") Hand Release Pushups B) Toes-to-Bar KB Thrusters (2 x 16/12kg) Burpees Over-The-Platform Emma H and Sara ...
6:00, 8:00am CrossFit Partner WOD. A = Partner A. B = Partner B. For time: A - 100 Double Unders B - 400m Run A + B (One working, one resting. 5 reps of each until complete, alternating) 100 Pull-Ups 100 Box Jumps (24/20") 100 Push Presses (50/35kg) B - 100 Double Unders A - 400m Run 100...
A) Power Clean - 15 minutes to work up to a heavy triple B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) Pushups (^HSPU) Paul and Nicole ...
5 rounds for heaviest total in a round of unbroken reps. One round is: 2 Front Squats 2 Power Snatches 4 Front Squats 4 Power Snatches 6 Front Squats 6 Power Snatches - Using two barbells, the goal is to complete all sets unbroken with minimal rest between sets. You can change...
A) 5 rounds for time: 10 Box Dips (^Rings) 30 Double Unders (^50) - 10 minute time cap B) Rotating EMOM for 18 minutes: 10 KB Swings 10 Toes-to-Bar 200m Run Anita and Kell - dumbbell partner WOD. ...
3 x 6 minute AMRAPs: A) 5 Bench Presses @ 60% 10 Box Jumpovers (24/20") B) 5 Deadlifts @ 60% 10 One Arm DB Thrusters (20/15kg. 5 x LH, 5 x RH) C) 5 Strict Pull-Ups 10 Cal Row ...
Every 4 minutes for 5 rounds of each: A) 8 Strict Presses 20 Wall Ball - 5 minutes to transition B) 8 Back Squats 20 Dumbbell G2OH Oz hitting the target with the 12kg wall ball at Demarc 5.0 ...
