10 rounds for time of:

10 Chest to Overhead

10 Pull-ups

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Perform as many rounds as possible in 20 minutes of:

Max. rep push-ups

Run 400m

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150 Wall Ball shots for time.

10kg (6kg)

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This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:

1. Wall-ball: 10kg 10 ft target. (Reps)
2. Sumo deadlift high-pull: 35kg (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 35kg (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Front Squat

3-3-3-3-3

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QLD Sectional Qualifier: WOD 1

Complete as rounds as possible in 10 mins of:

Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

The men will be using 40kg while the women will tackle a 30kg load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.

Thanks to CrossFit Bribane for the WOD.

Big Glen at the QLD Sectionals

Rest, eat well and prepare for a great week of training.

Chantal, Marie and Sue at the Queensland Sectional Qualifier

7 Rounds for time of:

7 Power Snatch 40kg (30kg)

7 Snatch Balance 40kg (30kg)

7 Overhead Squats 40kg (30kg)

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (15kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders

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Clean & Jerk

1-1-1-1-1-1-1

Finisher:

Tabata Squats.

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