AWESOME WORK TODAY STELLA (MINI STAUGHTS). TRAINED HARD AND NAILED HER “ROYAL BALLET ACADEMY OF DANCE – GRADE 1″ EXAM. WE ARE VERY PROUD OF YOU.
Saturday 2nd August is “Bring A Friend” at the 5pm session. There is no charge but all newbies need to register in through the form “BRING A FRIEND REGISTRATION” in the left column.
20 seconds on, 10 seconds rest
8 round per exercise
Squats (+2.5kg plate)
Pushups (on dumbbells, chest to an abmat, feet on a plate)
20 Hang Power Clean
20 Push Press
20 Overhead Squat
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Men rx = 40kg
Women rx = 30kg
Strict Press 8-8-8-8
15 minute AMRAP
5 Pistols each leg
5 Ring Dips
5 DB rows each arm
21 Kettlebell Swings
10 burpees each to buy-in
Run 1600m together*
In teams of 4:
Row as far as possible in 40 minutes.
* 250m at a time
* Before getting back on rower each athlete must complete 5 wall walks (or 15 push-ups) and a 150m run.
* Teams do not have to stay in order
Thankyou CrossFit Brisbane for this WOD.
Front Squat 5-5-5-5-5
8 minutes KB Swing Flight Simulator
* Perform 1 KB Swing then put KB on the ground
* Perform 2 KB Swings then put KB on the ground
* Perform 3 KB Swings then put KB on the ground
30 minutes to complete:
1. 2 x 500m row – all out sprints.
2. 30 strict pullups as hard as possible i.e. add weight or vest if needed.
3. Accumulate 4 minutes of plank – i.e. 4 minutes straight or 8 x 30 seconds or 16 x 15 seconds.
4. 100 strict pushups as hard as possible on dumbbells.
5. 1 attempt at maximum reps unbroken wall ball – choose your own weight.
* Not an AMRAP
* Rest as required between sets
* Break into sets or perform as singles
* Perform in any order