Workout of the Day 8 December 2018

*Pay for your Xmas party night this week, cash or card! Going to be sooo Fun!!
*Last chance to put your name down for the Xmas Team WOD!
* Next POOL WOD held at Enoggera S.S. Pool, access by 92 Laurel st Enoggera 22nd Dec

“DT”
5 Rounds for time:
12 Deadlifts, 70/47.5kg
9 Hang Power Cleans, 70/47.5kg
6 Push Jerks, 70/47.5kg
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

Extra Training

Spend some time on mobility

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Workout of the Day 7 December 2018

*Pay for your Xmas party night this week, cash or card! Going to be sooo Fun!!
*Last chance to put your name down for the Xmas Team WOD!
* Next POOL WOD held at Enoggera S.S. Pool, access by 92 Laurel st Enoggera 22nd Dec

2014 CrossFit Games Muscle Up Biathlon

RXD+
For time:
400m Run
18 Muscle Ups
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap*

RXD
For time:
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups
400m Run
9 Muscle Ups

Time cap 20 mins

*A scaling option for those with muscle ups who are not prepared for this volume is to pick a smaller number of muscle ups

**Scale the muscle up to a burpee pull-up OR equivalent number of burpees plus jumping pull-ups

Cody Anderson 10:43
Tiffany Hendrickson 15:08

If you are cut off - note the total number of muscle ups completed

Extra Training

Power Snatch
10 x 3
3 reps every 90 secs for 15 mins

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Workout of the Day 5 December 2018

*Pay for your Xmas party night this week, cash or card! Going to be sooo Fun!!
*Last chance to put your name down for the Xmas Team WOD!
* Next POOL WOD held at Enoggera S.S. Pool, access by 92 Laurel st Enoggera 22nd Dec
*HUGE CONGRATS TO THE ALLSTAR TEAM who competed excellently on the weekend

Power Clean & Push Jerk
10x3
3 reps every 90 secs for 15 mins (touch and go)

50 Cal Row
50 Toes to Bar
50 KB Swings, 32/24kg
50 Wall Balls, 9/6kg

Extra Training

Snatch Balance + OH Squat
1-1-1-1-1

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Workout of the Day 4 December 2018

*Pay for your Xmas party night this week, cash or card! Going to be sooo Fun!!
*Last chance to put your name down for the Xmas Team WOD!
* Next POOL WOD held at Enoggera S.S. Pool, access by 92 Laurel st Enoggera 22nd Dec
*HUGE CONGRATS TO THE ALLSTAR TEAM who competed excellently on the weekend

Strict Lynne (with added rest)
5 rounds for reps:
Max reps BW (3/4 BW) bench press
2 mins rest
Max reps strict pull-ups

Rest as needed between rounds, make note how many bench and pull-ups per round
scale the pull-ups to ring row

Extra Training

100 med ball cleans for time, 9/6kg

Log your Results via your WODIFY account

Workout of the Day 30 November 2018

Launch into Summer this weekend with a Swimming WOD held at Enoggera S.S. Pool, access by 92 Laurel st Enoggera. Bring runners and a towel, arrive at 7:45am (kids classes back at the gym after the pool WOD)
[next pool WOD 22nd December]

Clean and Jerk
1-1-1-1-1-1-1

Tabata Double Unders
Rest 1 min
Tabata Row  (calories)
Rest 1 min
Tabata Ab-mat sit-ups
Score is total reps

Extra Training

Snatch
1-1-1-1-1

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Workout of the Day 29 November 2018

Launch into Summer this weekend with a Swimming WOD held at Enoggera S.S. Pool, access by 92 Laurel st Enoggera. Bring runners and a towel, arrive at 7:45am (kids classes back at the gym after the pool WOD)

Front Squat
10x3
3 reps every 90 secs for 15 mins

21-15-9 reps for time of:

Left-arm DB snatch, 22.5kg/15kg

Right-arm DB snatch, 22.5kg/15kg
Pull-ups

Extra Training

3 rounds:
20 GHD Sit-ups
30 Box Jumps, 24/20"


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Workout of the Day 23 November 2018

Check gym for Xmas WOD Team Lists.
You can still put names down.
Xmas Party RSVP and  $15 can be paid at the gym cash or card.

Weighted Pull-ups
2-2-2-2-2-2-2

In teams of 3:
Row 1500m
150 KB Swings (1 person rests, 1 person swings, 1 person holds plank)
150 Ab mat sit-ups (1 person rests, 1 person does reps, 1 person holds pull-up bar)
Row 1500m

OR
In teams of 2:
Row 1000m
100 KB Swings (1 person swings, 1 person holds plank)
100 Ab mat sit-ups (1 person does reps, 1 person holds pull-up bar)
Row 1000m

Extra Training

Hip Thrust
12-12-12-12

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