4 Rounds for max. reps of:

Turkish Get-up Right Arm 24kg (16kg)
GHD Sit-ups
Turkish Get-up Left Arm 24kg (16kg)
Hip Extensions

Post Turkish Get-up and Sit-up/Hip Ext. totals to comments.

Rx’d Challenge WOD 1.

“Nancy”

5 Rounds for time of:
Run 400m
15 Overhead Squats, 42.5kg (30kg)

Post time to comments.

Rx’d Challenge starts tomorrow!

Alison Parker is currently representing Australia in Europe in a bid for the World Motorcycle Enduro Championships.  We wish Alison the best of luck with her quest and will be keen to find out if CrossFit has made a difference to her performance.  Keep the photos coming Alison.

For 30 minutes in teams of 4:

Row: Max. Calories
Tyre: Max. Metres Flipped
25 Hip Extensions

Each member may row for as long or as little as they like. Immediately after vacating the rower, the team member must then start flipping the tyre until they are relieved by the next person to vacate the rower. Each team member must complete 25 Hip Extensions prior to returning back to the rower.

Post combined number of Calories and Metres flipped to comments. 

Queensland Sectional WOD # 2

For maximum reps:
4 minutes of Thrusters 50kg (35kg)
3 minutes of Kettlebell Swings 24kg (16kg)
2 minutes of Muscle-ups
1 minute of Burpees

Each rep will be scored as one point except for the Muscle-ups, which are worth 2 points each.

Post total points to comments.

Perform as many rounds as possible in 20 minutes of:

5 Power Cleans, 70kg (50kg)
10 Pull-ups
Run 200m

Post number of rounds to comments.

Congratulations to Deniece for her fantastic effort of doing “J.T.” Rx’d.

Each session will conclude with a Nutrition Workshop today!!!

For time:
150 Kettlebell swings 24kg (16kg)

Each time you break a set, perform 5 burpees.

Post time and number of sets to comments.

Thanks to CrossFit Brisbane for the WOD.

An appropriate back drop!

“J.T.”

21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

Post time to comments.

In honour of Petty Officer 1st Class Jeff Taylor, who was killed in Afghanistan, June 2005.

10 minutes to achieve a 3 Rep Max Deadlift, then…..

7 Rounds for time of:
1 Round of Cindy
3 RM Deadlift

Post time and load to comments.

 Remember this guy?

Enjoy your rest.

The early days!