Category Archives: Workout of the Day

WOD – Saturday 070712

It’s a goodie folks! Courtesy of CrossFit Brisbane.

For time:
Tabata row (1 cal = 1 rep)
150 KB Swings, 24kg (16kg)
30 Burpees

The workout is timed from the beginning of the Tabata row. Record the lowest calorie count for any of the 8 rowing intervals. 1 min time bonus is given for each calorie of the lowest calorie count. Clock stops when the burpees are complete and overall time equals recorded time minus time bonus.

eg. if lowest tabata row interval is 6 cals, time bonus = 6 mins.  If completion time at the last burpee is 15 mins, then overall time for the workout equals 15mins – 6mins = 9 mins

Remember guys that scaling a workout like this is very acceptable. Especially with the amount of weight used in the Kettlebell Swing. A high rep movement with heavy loading and poor form is a recipe for disaster! (read: can’t bend over the next day because you’ve tweaked your back) If you haven’t done a high rep swing workout with the Rxd weight (24/16kg) before then we advise you to scale the weight, and probably reps too.

In saying this, if you have been training with us for longer than 3 months, have used the Rxd weight for KB swings in workouts before AND is injury free but thinks that ‘this workout is gonna squash me’… then back yourself a little more, trust that once you get into WOD that you will find your groove and move through it at your own pace.

Go slay that WOD!

WOD – Wednesday 040712

Part A.

12 mins to work your Overhead Squat

3, 3, 3 warm up sets

then build to a 1RM over 4 sets

12 mins to build skill in a Heave Pressing Snatch Balance

2, 2, 2, 2, 2

Focus on perfect technique and balance at the bottom of the squat

Part B.

For time


Jump lunges (per/leg)

Hand-release Push ups

Hanging Knees to Elbows

Clever is a Beast!