Epic effort from Matt Swift, owner of CrossFit Brisbane, to win the 45-49 masters category at the CrossFit Games. Matt taught me the rules of programming when I first started CFD in 2010, I have been following his advice ever since.
Saturday 25 Jul - 'Partner WOD' - 30 Min AMRAP - 800m Walk then 10 Dumbbell Snatch (15/10), 10 Weighted Box Step Over (15/10), 10 Dumbbell Power Clean & Jerk (15/10)
Every 5 Mins complete 50 single skips each.
Friday 24 Jul - 'Murph' - 1.6k Run, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run
The amazing July On Ramp group!
Murph should be performed wearing a weighted vest so if you have one and want to wear it then bring it along. The reps can be partitioned as required. eg - 20 Rnds - 5 Pullup, 10 Push Up, 15 Squat.There will be a few scaled versions of this WOD on the board to choose from.
Session times today are 8am and 3pm.
Thursday 23 Jul - EMOM - 8 Mins - Odd - 3 MuscleUps, Max Burpees, Even - Rest. EMOM - 8 Mins - Odd - 3 DeadLift (120/80), Max Burpees, Even - Rest. EMOM - 8 Mins - Odd - 3 Front Squat (75/50), Max Burpee, Even - Rest
It's a testament to CrossFit when 4 non runners (Arthur runs) can knock out a half marathon. Maybe a few more of us can test out our 21k fitness next year!
Wednesday 22 Jul - 21-15-9 - Power Clean (60/40), HandStand PushUp
Strength - Clean Complex
Friday is a public holiday, session times are 8am and 3pm.
The next Australian Weightlifting Association Level 1 Club Weightlifting/Sports Power course is on 8-9 August. Registrations and payment is due THIS Friday. Click here for info on the course and to register.
The next Australian Weightlifting Association Level 1 Club Weightlifting/Sports Power course is on 8-9 August. Registrations and payment is due THIS Friday. Click here for info on the course and to register.
Monday 20 Jul - 10 Min AMRAP - 7 PullUp, 14 Thruster (40/30), 21 Double Under
Strength - Thruster and PullUp
The 9:15am session on Monday, Wednesday and Friday will continue until the end of August, as a trial period. If numbers are good it will stay on the timetable.
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