With a 25 minute time cap: 1km Row 1km Run Then AMRAP in the time remaining: 6 Deadlifts (125/85kg) 12 Ring Dips 18 Double Unders httpv://www.youtube.com/watch?v=0hZrXjyeJII...
MOBILITY 6.15-7.00pm WOD - Clean and Jerk 1RM - Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 1 Clean (75kg/50kg) - This includes a full squat to complete as Rx'd. 1 Jerk (75kg/50kg) Matt Swift of CrossFit Brisbane starts his heat at 13:00 httpv://www.youtube.com/watch?v=QNv3t_GPGkk...
OPTION A 3 x 7 minute AMRAPS for total reps: 3 Rope Climbs (Bring long socks) 7 Pistols 3 x 15m Farmer Carry Shuttles (Forwards, Backwards, Forwards) 7 Kettlebell Cleans (both hands) 3 Wall Climbs 7 Toes-to-Bar OPTION B (5am, 9.30am, 4pm, 5pm sessions only) 21, 097m Row (Check 2km row time) httpv://www.youtube.com/watch?v=mwAHTnWt3fg...
MOBILITY 6.15-7.00pm WOD - Thrusters 3RM - "Omar" 10 Thrusters (45/30kg) 15 Bar-Facing Burpees 20 Thrusters (45/30kg) 25 Bar-Facing Burpees 30 Thrusters (45/30kg) 35 Bar-Facing Burpees httpv://www.youtube.com/watch?v=Pe_7zg_dgas...
For time: 100 KB Swings (24/16kg) 50 Double Unders 100 Pushups 50 Double Unders 100 Situps 50 Double Unders Then either A) Weighted Pull-ups (10 minute time cap) 7-5-3-1 Limit of 2 attempts at each rep range for max total load. If you fail at a rep range both times your score for that range...
Enjoy your Sunday Brisbanites! httpv://www.youtube.com/watch?v=xrb1W3vf_gE...
MOBILITY 6.45-7.30am 7.30-8.15am WOD A) 5 rounds for time: 5 DB Cleans (15/10kg) 10 DB Strict Press (15/10kg) 5 DB Rengade Rows (15/10kg) 20 Double Unders 90 Seconds Rest or B) “Hammer” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squat (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pullups 90 Second Rest httpv://www.youtube.com/watch?v=sHSGFk8m44Y&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...
"Christine" 3 rounds for time: 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps (20", old school) httpv://www.youtube.com/watch?v=48pbnL7FWZA...
MOBILITY 6.15-7.00pm WOD AMURAP (As many unbroken reps as possible) in 20 minutes: 400m Run Rnd 1 - Pullups Rnd 2 - HSPU Rnd 3 - SDHP (40/30kg) Repeat the cycle for the duration of the 20 minutes. Indicate total reps for score and number of rounds completed. eg. 57 (6) = 57 reps...
Front Squat 3-3-3 Back Squat 3-3-3 httpv://www.youtube.com/watch?v=aYScDcm9qBI...
