WOD

WOD – 121108

Recovery Crossover Symmetry Standard Workout X 2 (Light) Conditioning 10 X Hill Sprint *Rest is the time it takes you to lightly jog back down the hill Eyes on the kettlebell.  Good job Rachel! Diet Sodas Aren’t Better For You It seems so good it has

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WOD – 121107

Strength DELOADING WEEK!  This week the lifts will be very light – use this as an opportunity to recover and focus on FORM! Continue your 5-3-1 program. You can download the 5-3-1 Program spreadsheet here. Strength/Conditioning 1a) 3 X 8 Bench Press – Heavy – Rest 30

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WOD -121106 – “Annie”

Strength DELOADING WEEK!  This week the lifts will be very light – use this as an opportunity to recover and focus on FORM! Continue your 5-3-1 program. You can download the 5-3-1 Program spreadsheet here. Conditioning “Annie” 50-40-30-20-10 of: Double Unders Situps (anchored) Mobility  

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WOD – 121105 – “Tabata This”

Strength DELOADING WEEK!  This week the lifts will be very light – use this as an opportunity to recover and focus on FORM! Continue your 5-3-1 program. You can download the 5-3-1 Program spreadsheet here. Skill 10 min Ring Plank Practice Conditioning “Tabata This” Tabata

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WOD – 121103

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 5 @ 75% 3 @ 85% 1+@ 95% Conditioning 5 Rounds for time of: 25 Pushups 50 Double Unders Even in the car you need a strong grip! Hook Grip Olympic weightlifters use a special grip that

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WOD – 121102 – “Nasty Girls”

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 5 @ 75% 3 @ 85% 1+@ 95% Conditioning “Nasty Girls”  3 Rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans @ 135/95 WOD Demo with CrossFit Brisbane   Simple Herb Crusted

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WOD – 121101

Recovery This has been a hard week on the shoulders so today we will be doing some recovery work on them!  Our partners at Crossover Symmetry have provided us with just what we need. Why Do Shoulder Injuries Occur? Most injuries to overhead athletes occur

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WOD 121031 – Happy Halloween!

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 5 @ 75% 3 @ 85% 1+@ 95% Strength/Conditioning 1a) 3 X 10 Seated DB Shoulder Press – Heavy – Rest 30 sec 1b) 3 X 10  Russian KB Swings – Heavy – Rest 30 sec 1c) 3 X 20 BB Lunges (Front Rack) –

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WOD 121030

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 5 @ 75% 3 @ 85% 1+@ 95% Conditioning 4 Rounds for total work time of: 7 UB OH Press @ 65% (of 1RM) 400m Run Rest 1:1

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WOD 121029

Strength Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet) 5 @ 75% 3 @ 85% 1+@ 95% Skill 8 min Chest Facing Wall Handstand & Shoulder Touch Practice DEMO ***Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet

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