0407 115 073 info@crossfitdux.com

WOD'S

Friday, 1st February 2019

Friday, 1st February 2019

For time:
50-40-30-20-10 Reps of:
Double Under’s
Abmat Sit-ups

Immediately followed by;

5-10-15-20-25 Reps of:
Kettlebell Swings, 24/16
Single Arm Dumbbell Thrusters, 20/15

The Dux Virus
3 Rounds of:
1 Minute Hanging from a pull-up bar 
10 Controlled One Legged Squats 
20 Shoulder Presses, 20/15

Thursday, 31st January 2019

Thursday, 31st January 2019

“Lead by example… be the example”
Everytime your children or kids around you hear you… an adult, whinge about exercise, they think it’s normal.
You are basically telling them that exercise is not suppose to be fun.
Sometimes us… the adults need to be reminded (from the kids) that exercise is fun.
Lead by example… be the example…

A) Deadlift
5-5-5-5-5
TOUCH AND GO REPS. THE ULTIMATE TEST OF MIDLINE STABILITY

B) Tabata Mash-up x 8
– Hollow Hold
– Chinese Plank
*The tabata interval is 20 seconds of work followed by 10 seconds of rest. Repeat both movements for a total of 8 rounds.
SQUEEZE YOUR BELLY… SQUEEZE YOUR BUTT… BE BETTER!

The Dux Virus
Nothing More

Wednesday, 30th January 2019

Wednesday, 30th January 2019

A) Every 2nd minute for 10 minutes (5 rounds) perform:
1 Hang Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk, pick load
FINISH THE DRIVE

B) Complete as many rounds as possible in 20 minutes of:
15 Strict Pull-ups
30 Push-ups
45 Squats
HOLD THE STANDARD

The Dux Virus
For time:
100/80 Calories, Row
100/80 Calories, Ski
100/80 Calories, Bike
*Every 2nd minute perform 3 muscle-ups for men and 2 Muscle-up for women. Alternate between ring and bar muscle-ups every 2nd minute
ENGINE WORK… HARD WORK PAYS OFF!

Tuesday, 29th January 2019

Tuesday, 29th January 2019

A) Find your 1 Rep Max Clean
*HARD UP…. FAST DOWN!!!

B) Every 2nd minute for 10 minutes (5 rounds) perform:
5 Front Squats, pick load
*MAINTAIN POSITIONS

C) Complete as many rounds as possible in 10 minutes of:
10 Burpees
10/8 Calories, Row, Bike or Ski
*JUST HANG ON

The Dux Virus
3 Rounds of:
20 GHD Sit-ups
20 Controlled, No Momentum Hip Extensions
*BUILD A STRONGER CORE

Monday, 28th January 2019

Monday, 28th January 2019

The Dux Box is CLOSED today… Meet at OLD DUX (33 Sylvan Road, Toowong) 8am SHARP

A) In pairs, carry a 45kg or 30kg deadball 400m for time:

B) “Death By 10m”
With a continuously running clock perform:
10m Run in the first 1 minute
20m Run in the second minute
30m Run in the third minute

Continuing this for as long as you are able.

The Dux Virus
Nothing More

Saturday, 26th January 2019

Saturday, 26th January 2019

In pairs, complete as many reps as possible in 45 minutes of:
Weighted Step-ups
*Men & women use a 20 inch box. Men use 20kg & women use 15kg. Wear a vest or backpack… or… hold a plate/dumbbell or whatever you can find. Scale right down too minimal weight &/or just use do bodyweight step-ups. 

The Dux Virus
Nothing More 

Friday, 25th January 2019

Friday, 25th January 2019

Every minute on the minute for 30 minutes (6 rounds) perform:
1st Minute: 40 Seconds of Wallball Shots, 9/6
2nd Minute: 40 Seconds of Burpee Box Jumps, 24/20
3rd Minute: 40 Seconds of Double Under’s
4th Minute: 40 Seconds of Alternating Dumbbell Snatch, 20/15
5th Minute: 40 Seconds of Calories, Row/Bike/Ski

The Dux Virus
3 Rounds of:
1-Minute Hanging from a Pull-up Bar
20 Bicep Curls, 20/15
20 Shoulder Press, 20/15

Thursday, 24th January 2019

Thursday, 24th January 2019

DUX ZEN with Brit at 6:30am & 6:15pm… Bring a mat and get flexy. These sessions are majority stretching based with a twist of Yoga. Perfect for every athlete. FREE for all members!!!

3 Rounds for time:
Run, 800m
1 Minute of L-Sit Holds
*5:30am, 9:15am & 5pm class

The Dux Virus
Nothing More

Loading...