Competition: CrossFit Brisbane is hosting the Again Faster-Hardn’up Challenge on the 11-12th of Feb. This event includes the option to compete as an individual, as part of a team or in a Weightlifting competition. If you are a little daunted by the prospect of competing as an individual, why not get a team together. This competition will sell out fast, so if you are keen – do not delay. CFB always host a great competition and with some well known CrossFitters from the USA heading over it is sure to attract some top Aussie talent. Lets get a crew together for this one – it will be a good hit out before the CrossFit Open starts on the 22nd of Feb.
News and Events
January 6th, 2012WOD: Saturday
January 27th, 2012For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (16kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders
Grab a partner, scale the reps or man-up and hit it on your own.
Post time to comments.
WOD: Friday
January 26th, 2012Deadlift 5×1 @ 90%
then….
Tabata Row
Post load and metres to comments.
Australia Day
January 26th, 2012Have a great Australia Day.
Here is a WOD you can do from home:
100 Plyo Push-ups
Run 100m each time you break.
A break means you have stopped moving.
Post time to comments.
Happy Birthday Zane!
One Million Dollars
January 25th, 2012Check out this post that I found on CrossFit Balboa this morning: “I was talking to my old pal Scuttle Butt this evening and apparently word on the street is that this years Crossfit Games winner will receive $1,000,000.00 That’s a whole lotta cheddar. For the record, this is an unconfirmed rumor but top secret CFB sources say it’s a definitely maybe. All I know for sure is that my training just went from “Training for life” to “Training for life… and maybe a million dollars.” If true, this represents a sea change in the CF world. Last year was huge, this year it is truly a professional sport. The bar has been raised, either get with the program or get out of the way!”
Nothing like a good rumor!
WOD: Wednesday
January 24th, 2012Shoulder Press 5×1 @ 90%
then….
Climb as far up the ladder as possible in 10 minute of:
1 Wall Climb
10 Sit-ups
2 Wall Climb
10 Sit-ups
3 Wall Climb
10 Sit-ups
etc.
Post load and reps to comments.
WOD: Tuesday
January 23rd, 2012Five rounds for max reps of:
Unbroken Pull-ups
Hip Extension (1 sec pause at top)
Rest between rounds
Finisher:
Max reps Burpee Box Jump 30″ (24″) in 7 minutes.
Post totals for pull-up/hip ext and burpee box jumps to comments.
WOD: Monday
January 22nd, 2012Back Squat 5×1 @ 90%
then…
Three rounds for max reps of:
1 min Overhead Squat (choose your own load)
1 min Ring Dips
1 min rest
Post load/reps and weight to comments.
Rest Day at Coastal CrossFit Queensland
January 22nd, 2012Have a great day – don’t forget to do some recovery work!
Fun with the Prowler!
WOD: Saturday
January 20th, 2012Perform as many unbroken Jump Squats as possible.
then….
Five rounds for time of:
1/2 of Jump Squat max effort
1 Suicide Shuttle
The rounds will be performed on a 4 minute cycle. Rest for the unused portion of each round.
Post Jump Squat max effort and slowest time to comments.
Happy birthday to Amber, Robbie & Lisa.
WOD: Friday
January 19th, 2012Deadlift 3×3 @ 85%
then….
Five rounds of:
1 min Kettlebell Swings 24kg (16kg)
1 min rest
Your first round determines your target score – your goal is to match this score in rounds 2, 3, 4 & 5. Each rep under your target score is a Burpee penalty to be paid in the minute rest. You must complete your Burpees in the minute rest to retain your rx’d. No Gaming!!!
Post load and target and total burpees (if owed) to comments.
Check out Chris on the CrossFit Football website.
