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MONDAY
Strength: Back squat EMOM 5 x 4 3 x 4 1 x 4 * increase each set Conditioning: 4 x 3 minute AMRAP's for accumulate reps/ rest 3 between each 21/18 cal AD 7 burpee bar over * max front squat @ 52.5/35kg TUESDAY ** AUS DAY TEAM WOD ** WEDNESDAY Strength: A1: 6-8 rope pullups A2: 6-8 ring dips x 4 Conditioning: For total reps - Tabata 8 x 20/10 Row (Cals) - rest 1 minute Burpees Hang/hold: Accumulate for lowest time 1 minute rope hang 1 minute hollow 1 minute plank 1 minute rope hang 'SWOD' Snatch balance 2,2,2,2 Split jerk 3,3,3,3 AMRAP in 5 minutes Squat clean @ 90/60kg THURSDAY Strength: Deadlift EMOM 5 x 4 3 x 4 1 x 4 * increase each set Conditioning: 'JT' 5 rounds 12 deadlift 9 hang power clean 6 shoulder to overhead Rx = 70/50kg FRIDAY Strength: Odds: 8-10 strict T2B/KTE Evens: 3 box jumps for height x 10 Conditioning: 9/7/5 Bar muscleup 90/70/50 Double under Tabata - 8 x 20/10 for total cals AD SATURDAY In pairs 3 x 10 minute WOD's for total accumulate points: 1) AMRAP 21 wall balls 15 HR pushups 9 front squat @ 70/45kg Alternating movements * 1 rep = 1 point I.e 4 rounds + 5 wall ball = 185 Rest 5 2) Clean jerk total * 1 bar per team for combined best lift 1kg = 1 point I.e 90kg + 60kg = 150 points Rest 5 3) 200's 200m relay * each full run = 20 points
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MONDAY
Strength: Complex (2-2-2-1-1-1) 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk Conditioning: J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 TUESDAY Skill: Odds: T2B (10 EMOM) Evens: Pistols (10 EMOM ) 10 minutes Strength: Back Squat (20rm) Establish an unbroken 20rm (use sets of 5 to build up to) Metcon 3 rounds 15 T2B 15 box jumps @ 75/60cm 60 double unders WEDNESDAY Goat EMOM x 7 Then max unbroken set Conditioning: 4 rounds each for time and total time (every 9 minutes) 25/22 cal row 25/22 cal AD 20 burpees Run 200m THURSDAY Strength: Odds: Clean Pull (3 EMOM) Evens: Front Rack Lunge (8 EMOM *KBs) 10 minutes Deadlift (20rm (use sets of 5 to build up)) Metcon (Time) 18/15/12/9 Pullups SDHP Front rack lunge FRIDAY Strength: Overhead Squat (5-5-3-3-1-1-1) Metcon (Time) 3 rounds 7 hang squat snatch @ 60/40kg 30 wall balls @ 9/6kg 200m mb carry Rx = 42.5/30 SATURDAY Metcon (Time) In Pairs- Indian file for time- total of both partners combined 5 Clean & Jerks @ 80/60kg Row 1km 10 Clean & Jerks @ 70/50 Assault Bike 80/50 cals 15 Clean & Jerks @ 60/40kg A BIG shout out to everyone that came out to #BOB5 on Saturday! Was great seeing so many people pack the box and the noise was incredible!! Thank you to all of the athletes that threw down on the day, was an exciting day with some awesome PR's and results across the board. Then the judges, helpers and our members from Crossfit Brawn. You guys are absolute legends, you donated your time and all did a fantastic job on the day ensuring the day ran smoothly and the athletes competed without any issues. This is exactly what ours and the crossfit community is about. Thank you BRAWNERS!
SPECTATORS- thank you to the people that came out for the whole day to support family and friends and also to the people that dropped in for an hour or two. The atmosphere was absolutely electric. We seriously can't wait to host Battle of the BRAWN 6! It going to be out of the box at a venue close by that is probably 3 times the size with an all-round spectator view. More details will come in the next few months but it will be a few weeks after regionals and our biggest and best event to date. Lastly to The WOD Life for always supporting our event and providing prizes for the day, Thanks boys. Also to Matthew Townsend Photo for taking some awesome pics on the day. Big thanks to the other guys that were involved on the day- Big Kezza and Frank on the bbq, Raw cakes from Made By Chloe, Adelaide Woodfired Pizza and Triumph Trinkets Jase & JP Congratulations to all of the place-getters: MENS OPEN 1st The Dizzels CrossFit Fallen 2nd Clang & Bang Crossfit Fallen 3rd Dilbert & Squirrel Tenacity WOMENS OPEN 1st Frog-n-Hog CrossFit Loaded 2nd Snatched her Crossfit Mode 3rd Hilltop Hilltop MENS SCALED 1st Lactic Crossfit Lactic 2nd Sweaty coconuts Fallen 3rd The misfits CrossFit Lactic WOMENS SCALED 1st MorRad CrossFit Blackwood 2nd RnB Crossfit Lactic 3rd Snatch Made in Heaven CrossFit Beach Mode MONDAY:
Strength: On a 15 minute timer build to a heavy 3 for each for total kgs Minutes 0-5: Thruster Minutes 5-10: Split jerk Minutes 10-15: OHS Conditioning: 'Airforce one' For time 20 thrusters 20 SDHP 20 STO 20 OHS 20 front squat * 4 burpees EMOM Rx = 42.5/30kg TUESDAY: Strength: A1: Strict pullup 5-5-3-3-3 A2: Floor press 8-8-5-5-5 Conditioning: 21/15/9 Deadlifts @ 80/100/120 // 55/65/75kg T2B HR pushups WEDNESDAY: Goat EMOM x 7 Rest 2 Then max reps in 1 minute Conditioning: 6 x 4 minute (Alternating) AMRAP's/ resting 2 minutes between 1) Run 400m * Max cals AD in remainder 2) 40 double unders 20 box jumps @ 60/50cm * Max cals Row in remainder **score = accumulate calories SWOD Back squat Heavy single Then 10-1 @ 100/65kg 100m farmers walk @ 24/16kg Thursday Strength: On a 15 minute timer build to your heaviest for each for total kgs Minutes 0-5: Power snatch single Minutes 5-10: Power clean double Minutes 10-15: Push jerk triple (floor) Conditioning: 15/12/9 hang power clean @ 60/40kg 30/20/10 abmat situp 90/60/30 plank hold seconds FRIDAY Strength: A1: Strict Handstand Push-ups 5-5-3-3-3 A2: Bent over row 8-8-5-5-5 Skill: AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments Conditioning: Partner WOD in pairs 70 KB swings @ 24/16kg 70 ring dips 70 cal AD 70 pullups 70 cal row 70 KB swings @ 24/16 MONDAY
Overhead Squat (5-5-5-3-3-3) 4 rounds on a 2:30 minute timer for total reps 18/15 cal AD Max thrusters @ 42.5/30kg in remainder * score = accumulate thruster Rest as needed between TUESDAY A1: Bench Press (8-8-6-6-6) A2: Renegade Row (12-12-12-12-12) Metcon (Time) 3 rounds 5 muscle ups 15 T2B 25 burpees 35 abmat situp WEDNESDAY **New year, new benchmark. All in here legends! This is a tester too so chuck it up on the PR board** Power Clean (5-5-5-3-3-3 *touch and go) 1 Min AD (Calories) January Benchmark 1 Minute max cals on the Airdyne Metcon (Time) 3 rounds for time 10 hang power cleans @ 70/45kg 40 Air squats THURSDAY Strength: A1: Rope Climb (1-3 *technque focus) A2: Ring push up (10-10-8-8-8 *scale as needed) Metcon (3 Rounds for time) 3 rounds each for time and total time 25/22 cal Row 12 hspu 200m farmers walk @ 24/16 * rest 2-3 minutes between each FRIDAY Deadlift (5-5-5-3-3-3) AMRAP in 10 minutes 22 alt KB snatch @ 24/16kg 22 wall balls @ 9/6kg 22 box jumps @ 60/50cm SATURDAY Metcon (Time) IN Pairs for time: Run together- Partition reps as required RUN 1600m 160 Push ups RUN 1200m 120 Front Rack Lunges (60/40kg) RUN 800m 80 Pullups RUN 400m 40 Thrusters (60/40kg) Wowee what a year! It comes that time again were we wrap things up and look back on the year that was. First off well done to all of our members both new and old for simply committing yourselves day in day out and giving it a go! We're constantly blown away simply by how far you've all come in your time at Brawn. We truly are lucky to have such a motivated, like minded community that leave it all out there at the 3,2,1, but just as much have a laugh, a cheeky brawn boogie every now and then and enjoy the process to the end goal along the way.! This is how the magic happens! Outside of the box we had a heap going on. As per usual we had a heap of the guys get involved in the competitive side of Crossfit throughout with ASL 1 and 2, Fit wars 11, a bunch of local comps around the place not to mention our own creation Battle of the Brawn, which had 2 huge showings this year and is shaping up to get even bigger straight off the bat in 2016! Always great seeing our involvement in these events, from those that had a crack and competed for their first time to those that are getting quite seasoned and are constantly pushing, using each event to gauge their progress from work put in at the box. We were also super proud we could give back a little and showcase the strong community that Crossfit and all of you Brawners embellish with some of our fundraiser events. Those that took part or donated towards the craziness that was the 24 hour rowathon massive hats off. We raised over $5000 for Starlight Children's foundation and got to take part in a pretty unique experience. The CFB charity Gala was an absolute hit raising money for the Little Heroes Foundation, getting some hipster on and getting together for something completely outside the box... We also raised some dosh and threw down together for the WODforNepal fundraiser after the earthquake disaster. With 2016 a sniff away and motivation at a high, it's time to once again reasses where you're at and focus on where you want to get to ! We've got some big events in the pipeline so get ready to rip in and make it happen!! Upcoming: **New classes added to our timetable** (Detailed to be announced) **BOB5 - January 16th** **Crossfit Open - February 28th** ** Gala night** Have a safe and happy New Year legends!!!    
MONDAY: Metcon On a continuous clock work up to your heaviest 2 for each for total kgs Minutes 0 - 4: OHS Minutes 4 - 8: Split jerk Minutes 8 - 12: front squat Metcon (Time) 21/15/9 Thruster @ 42.5/30kg 9/15/21 Power clean @ 42.5/30kg 25 double unders after each set TUESDAY: Deadlift (8,8,6,6,4,4) Metcon 3 rounds for total reps of 90, 60 and 30 seconds of rounds of each Alt KB snatch @ 24/16kg Box jumps @ 60/50 cm Pullups * rest 1 minute between rounds WEDNESDAY: Back squat 5 EMOM x 7 For total kgs accumulated Combine successful weight hit from each minute Metcon (Time) 3 rounds Run 400m 20 front rack lunge @ 52.5/35kg 15 T2B 10 burpee bar overs NEW YEARS EVE WOD Metcon (Time) New Years 365 reps n cals Chipper In pairs work through the months partitioning reps as required 1) 31 Burpee box over/ + cals 2) 28 Clean and Jerk/ + cals 3) 30 CTB pullups/ + cals 4) 30 OHS/ + cals 5) 31 hspu/ + cals 6) 30 squat clean/ + cals 7) 31 T2B/ + cals 😎 31 SDHP/ + cals 9) 30 HR pushups/ + cals 10) 31 power snatch/ + cals 11) 30KB snatch @ 24/16/ + cals 12) 31 double unders (each)/ + cals SATURDAY: Metcon (Time) 2016 (16-1 partner WOD) Partners alternating movements of: Shoulder to overhead @ 60/40kg Pullups Burpee box jump @ 60/50cm * both run 200m after each round |
  
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