Daily WOD

“The Chief” Complete as many rounds as possible in 5 intervals of 3 minutes, resting one minute between each interval: 3 Power Cleans 60/40kg 6 Pushups 9 Squats (Compare results to 20/08/11) httpv://www.youtube.com/watch?v=TBValPkH8aI&feature=player_detailpage...

Press 3-3-3 Push Press 3-3-3 GHD Situps 15-15-15 Superman Hold 1 minute-1 minute-1 minute (Use weight plates to increase difficulty) The Commando is competing at the Hard'nup Challenge! Read more...

CrossFit Brisbane has announced the details of the Hard'nup Challenge. We will be entering at least two teams, maybe more depending on interest.  These nominations will fill up quickly, so if you're considering entering the teams event do not delay registering your interest on...

Back Squat 3-3-3-3-3-3-3 httpv://www.youtube.com/watch?v=pCeYOS2tZsg&feature=player_detailpage...

800m Row 80 Double Unders 8 x 10m Plate Pinch Farmer Carry (20/15kg) 80 Double Unders 800m Run (NB: Each 10m shuttle much be completed without releasing either plate or it doesn't count.)    ...

For time: 21-15-9 Deadlift 100/70kg Ring Dips Thanks to Kelly Starrett for his fantastic Mobility Trainer Course yesterday.  Months of YouTube watching came to life....

April, Paula and I are attending the Kelly Starrett Mobility Seminar today at CrossFit Brisbane.  Look out Supple Leopards, we are going mobile! Also, Happy Belated Birthday Jack Lukis!! httpv://www.youtube.com/watch?v=3-th5SrJ1rQ&feature=player_detailpage...

“Fight Gone Bad” 3 rounds for max reps: Wall Ball (10/6kg) SDHP (35/25kg) Box Jumps 20” Push Press (35/25kg) Row (calories) 1 minute per station for max reps. No rest between stations, 1 minute rest between each round. httpv://www.youtube.com/watch?v=mMi_U49yJoE&feature=player_embedded...

Complete as many rounds as possible in 20 minutes: 5 Pullups 7 Pushups 9 Squat Box Jump (24/20") 200m Run ...

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