20/5 Sunday
A good WOD demo from CF Brisbane.
Skill
Rope Climbs
Strength
Deadlift 3 x 3
WOD
5 Rounds – 5 mins per round
2 mins rest between rounds
400m Run
20 x Walking lunges with plate overhead (20/15kg)
15 pullups
Double unders in the remaining time
19/5 Saturday
Skill
Dumbell Hang Cleans (full squat)
WOD
Teams of 2:
Run 1km together
- when both of you get back complete the following
100 Wallballs
50 Pullups
50 Dumbell Hang Cleans (full squat) 20/15kg
200 Double Unders
50 Burpee Box Jumps
Finish with a 1km run, time is when both team members are back
18/5 Friday
“I just competed in the CF Games less than a year ago and now I’m dying.”
- Amanda Miller, March 9, 2010
Today’s WOD is named after CF Athlete Amanda Miller, read more about her story here.
Skill
Snatch
Strength
8 x 2 Snatch (full squat)
WOD
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full squat) @ 60/40kg
- sub 3/3 pullups/dips or pushups for each muscle-up (27,21,15)
Cashout
400m Farmers Walk (20/15kg dumbells)
17/5 Thursday
Summer is coming!
Skill
Knees to Elbows / Toes to Bar
Strength
5 x 3 Weighted Pullups
WOD
Chipper of
400m Run
30 Pull-ups
30 Box Jumps (24,20)
30 Burpees
30 Kettlebells Swings
200m Sandbag run
Cashout
3 x Max K2E or TTB
16/5 Wednesday
Danni in the process of standing up a snatch. Danni (and her other half Liam) can be seen working hard before and after each session on their skills. This hard work has paid off for them both in all areas of their athleticism. Keep up the good work guys!
Skill
OH Squat & Snatch Balance
Strength
12 minutes Snatch Balance practice (non-heaving)
*KEEP IT LIGHT, GET IT RIGHT*
WOD
15 minute AMRAP of
15 OHS 40/30kg
30 Lateral Jumps (over barbell)
45 Situps
Cashout
3 x max consecutive kipping pullups
15/5 Tuesday
People working hard on their tekkers during the WOD last night. If you aren’t moving perfectly, make sure you keep the weights at a level that you don’t sacrifice body position or range of motion.
Perfect movement at a lighter weight trumps a heavy weighted train wreck any day! You will progress so much faster if you keep this in mind!
Skill
Hang Power Clean
Hang Clean
Strength
5 rounds:
1 Hang Power Clean
1 Hang Clean
1 Push Jerk
@ 75%
– rest 60 sec between rounds
WOD
8 Pistols (alternating)
8 HSPU
8 Burpee Over-The-Box Jumps 20?
12 Pistols (alternating)
12 HSPU
12 Burpee Over-The-Box Jumps 20?
16 Pistols (alternating)
16 HSPU
16 Burpee Over-The-Box Jumps 20?
14/5 Monday
Africa – one of the ‘developing’ regions in the sport of CrossFit. What an amazing back drop for the 2012 Africa Regional. And look at the impressive triple extension on the snatch pull!
Skill
Handstand Walking work
- Shoulder taps
- Free standing handstands
- Handstand walking
Strength
Every minute on the minute for 6 mins
2 x touch and go Sntaches (full squat) @ approx 70%
WOD
5 rounds for time of:
45 sec. Max C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats + 3 Push Jerks @ 60/40kg
15 sec. Rest
Cashout:
4 x 200m rest 30secs
