CrossFit Brisbane

CFB Social Function!!!!!

When: Saturday 14th November, 5.30pm

Where: Gold Bar, Normanby Hotel
1 Musgrave Rd, Red Hill, (The bar is upstairs, use the Musgrave Rd entrance)

What: Let's get together for drinks and eats and talk smack.  The bar is reserved for CFB until 8pm.

Meals can be ordered and eaten downstairs. Snacks food can be ordered for the bar area.

Stay and kick on till late if you want to!

Rest Day!! - Sunday, 8/11/2009

 

WOD - Saturday, 7/11/2009

3 rounds for max reps
Five Stations
1 min per station
no rest between stations
1 min rest between rounds

Stations are :-

• Pullups
• Box Jumps
• Sumo Deadlift High Pull 30kg (20kg)
• Push Press 30kg (20kg)
• Double Unders

Score equals sum of reps from lowest scoring round and highest scoring round.  Post score to comments.

WOD - Friday, 6/11/2009

"Diane"

21-15-9 reps for time:-
Deadlift, 100kg (70kg)
Handstand Pushups (HSPU)

Post time to comments.

Click to register!

WOD - Thursday, 5/11/2009

Snatch
3-3-3-3-3-3-3

Post loads to comments.

WOD - Wednesday, 4/11/2009

Push Press* 1-1-1-1-1

rest, then ...

Using 75% of last successful single, perform max reps of Push Press

rest, then ...

Using 50% of last successful single, perform max reps of Push Press

rest, then ...

Using 25% of last successful single, perform max reps of Push Press

rest, then ...

Max rep attempt ends when the bar is lowered from the shoulders or racked.

*People new to overhead lifting will do this workout using press

Post loads and max reps to comments.

Photo: Post best caption to comments.

WOD - Tuesday, 3/11/2009

Team Workout!

We will be breaking into teams of 5 people.  When you turn up to the gym, find 4 other people to be in a team with and get your names up on the board.  Pick people that you haven't worked with before.  Teams can be mixed fitness and experience levels.

WOD - Domino Relay

There are five stations as follows:-

1. Overhead Lunge 20kg Plate (15kg Plate) x 20 reps
2. Pullup - Max reps
3. Wall Ball 10kg Ball (6kg Ball) - Max reps
4. Hang Power Clean 50kg (35kg) - Max reps
5. Rest Station

As a team, accumulate as many reps as possible in 20 minutes of pullups, wall ball and hang power clean.  The OH Lunge station is the pace-setter.  Once the person doing the lunge has completed the reps, the team rotates stations.

Additional Training Session!

We now have a regular 5am Friday session.  So if you are nuts and like getting up that early, come along!

WOD - Monday, 2/11/2009

Thruster 60kg (40kg)

Every minute, on the minute, complete a round of Thruster.  The first round starts with 1 rep and increments by 1 rep every round, until you can no longer complete the round within the minute time limit.  Rest one minute, then ...

Pushup

Continue for as long as possible with Pushups instead of Thrusters, incrementing from the last successful number completed, until the pushups cannot be completed within the minute time limit.
Rest one minute, then ...

Squat

Continue for as long as possible with Squats instead of Pushups, incrementing from the last successful number completed, until the Squats cannot be completed within the minute time limit.

Post completed rounds of Thruster, Pushups and Squats to comments.

Rest Day!! Sunday, 1/11/2009

Happy Birthday Danny Mellor!!!!

WOD - Saturday, 31/10/2009

Death by 10 metres

Place 2 cones 10 meters apart. When the workout begins, run 10 meters. Every minute on the minute, add 10 meters (i.e. minute 2 - 20m, minute 3 - 30m, etc.). Continue running back and forth between the cones until you can no longer run the prescribed meters in a given minute.