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WOD
**Benchmark Retest** "KELLY" ... 5 rounds for time: 400m Run 30 Box jumps (60/50cm) 30 Wall balls (9/6kg)
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WOD
Crossfit Open 15.1 AMRAP in 9... 15 T2B 10 deadlift @ 52.5/35 5 snatch @ 52.5/35 Then in 6 minutes - establish a 1 RM clean and Jerk Wicked atmosphere in the box this morning crew! Congrats to everyone that had a crack and went at it like absolute champions.. ++Those that are registered online, make sure you enter your scores on the games site for us to validate!++ bring on next week! Tomorrow we'll be hitting the first open WOD for this years games season. Yeww! Have a watch and checkout what's in store. Pretty narly workout and something completely different then years previous with the 2 in 1 setup and 1rm component.. We’ll be running this part of the session as a buddy system in split heats i.e one partner does the wod whilst the other gets the chance to judge and count reps. We'll run with this format for the remainder of the open workouts. ... This gives you a chance to get a feel of a make shift comp setting and have your reps judged to a little more scrutiny. Note; athlete's that hope to compete at Regionals will need to follow a few extra steps with a little more contingency as to who is judging their WOD as well as a recording being provided. For the most part however, this will be more about having some fun and having a chance to participate in a makeshift comp having your WOD judged and reps counted for. Don't fret, as norm we'll scale the workout if we're not there yet with some of the movements and not partaking in the Open. Remember that EVERY rep counts so pace your self out, keep composed and just chip away!. Moreso remember to relax, have fun with it and to enjoy the competitive experience. ++Note there'll be no beach WOD tomorrow - instead we'll run a double box 'Open' WOD 8:30 and 9:30++ If you want to register for an online account to see how you stack up - register ASAP - Head to the games website -http://games.crossfit.com/about-the-games/the-open - Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register) - Select CREATE AN ACCOUNT and complete all your details. - Make sure you select CrossFit Brawn as your AFFILIATE. The cost to sign up is $20. GET AFTER YOUR BEST! WOD
On a 10 minute timer (record time + reps in the remainder) 1) 2km row... * max kb swing @ 24/16 2) 1.6km run * max squat clean @ 50/35 3) 200 double unders * max shoulder to overhead @ 50/35 ++The 2015 Crossfit Open will be kicking off this today!++ For those unfamiliar, this is the annual worldwide competition that kick starts the road to the Crossfit Games. Everyone that signs up gets the chance to complete the exact same WOD as others from other boxes locally and around the globe. There are 5 total workouts that released over 5 weeks from Crossfit HQ, each being announced roughly midday Friday with a completion and submission deadline of 11:00am the following Tuesday. As last year we’ll run the workout as part of the Saturday WOD. (For those that can't make the Saturday and are wanting to get involved, let us know and we could possibly arrange a time more convenient.) Any athlete who is hoping to compete at Regionals will need to follow a few extra steps during the Open with more contingency as to who is judging their WOD as well as a recording being provided. In reality for us this will be more about having some fun and chance to participate in a makeshift competition having your WOD judged and reps counted for. We’ll be running the released workouts as our WOD for that day if you decide to register or not but we really want to encourage as many of you as possible to have a crack and get involved. Regardless if you're new or old to CrossFit, it's certainly an exciting time of year that brings out a little bit more in everyone and a time to embrace the community aspect of Crossfit. If anything, the Open is an excellent way to see where your strength and weaknesses lye and also see how you fare against others around Australia and the world! The online comp page also gives you comparison options so you can see how stack up against the likes of a Rich Froning or Camille LeBlanc, but also someone with the same length of crossfit experience, age, weight etc. HOW TO REGISTER.... - Head to the games website -http://games.crossfit.com/about-the-games/the-open - Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register) - Select CREATE AN ACCOUNT and complete all your details. - Make sure you select CrossFit Brawn as your AFFILIATE. The cost to sign up is $20. WOD
Skill: 1 min on/ 1 min off for distance x 4 HS walk ... Strength: A1: 6 HSPU A2: 10 weighted sit-up Conditioning: 5 rounds for total reps 1 min on/ 1 min off 9 t2b Max burpees bar touch WOD
Strength: OHS:... 4,4,4,4,4 Conditioning: 21/18/15/12/9/6/3 100m mb carry Box jumps @ 60/50cm Wall ball @ 9/6kg 630PM SWOD 'Muscle-up' The 2015 Crossfit Open will be kicking off this Friday! For those unfamiliar, this is the annual worldwide competition that kick starts the road to the Crossfit Games. Everyone that signs up gets the chance to complete the exact same WOD as others from other boxes locally and around the globe.
There are 5 total workouts that released over 5 weeks from Crossfit HQ, each being announced roughly midday Friday with a completion and submission deadline of 11:00am the following Tuesday. As last year we’ll run the workout as part of the Saturday WOD. For those that can't make the Saturday and are wanting to get involved, let us know and we could possibly arrange a time more convenient. Any athlete who is hoping to compete at Regionals will need to follow a few extra steps during the Open with more contingency as to who is judging their WOD as well as a recording being provided. In reality for us this will be more about having some fun and chance to participate in a makeshift competition having your WOD judged and reps counted for. We’ll be running the released workouts as our WOD for that day if you decide to register or not but we really want to encourage as many of you as possible to have a crack and get involved. Regardless if you're new or old to CrossFit, it's certainly an exciting time of year that brings out a little bit more in everyone and a time to embrace the community aspect of Crossfit. If anything, the Open is an excellent way to see where your strength and weaknesses lye and also see how you fare against others around Australia and the world! The online comp page also gives you comparison options so you can see how stack up against the likes of a Rich Froning or Camille LeBlanc, but also someone with the same length of crossfit experience, age, weight etc. HOW TO REGISTER.... - Head to the games website -http://games.crossfit.com/about-the-games/the-open - Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register) - Select CREATE AN ACCOUNT and complete all your details. - Make sure you select CrossFit Brawn as your AFFILIATE. The cost to sign up is $20. Let’s get after it team! WOD
Strength: Deadlifts (reset) 4,4,4,4,4 ... B1: Ring dip B2: Pendlay row 6,6,6 Conditioning: 'Event 4 BOB3 - Till the end' In pairs 100 double unders (partner holds deadlift hold @ 80/50 50 deadlifts 50 hr pushups 35 deadlifts 35 hr pushups 20 deadlifts 20 hr pushups 400m run (both) WOD
Strength: EMOM x 10 1 power clean + 1 shoulder to overhead + 2 front squats ... Conditioning: 'The sprint' - BOB3 WOD 3 250m run 20 front squats @ 50/35kg 20 pullups 250m run Open = 25 reps (ctb males) @ 70/50kg Congratulations to all of the competitors that partook in Battle of the Brawn 3 over the weekend. If the workouts weren't challenging enough, it was also a stinker of a day but everyone stepped up and slugged it out in true Crossfit fashion. It's always great to get together and throw down with the local community. This time round we had athletes competing from 13 different boxes/studios and naturally more spectators coming down to check out the action. We were packed to the ...rafters from start to finish, which made for a wicked comp vibe and added to the community feel that CrossFit is. A massive thank you to our judging and scoring team that worked tirelessly to count for athletes, run the leaderboard and set up and packed away equipment for each WOD. You guys made the day run smooth and on time. Big props to Benny and the legends at The WOD Life for their support and looking after all of our place getters with some sweet prizes. The guys Something RXD for coming down to capture the day, be sure to check out their Facebook page for some highlights. Cheers to the girls at the JUICE BAR for sorting everyone's cold drip and paleo needs and Kris from Health and Performance Physiotherapy for providing taping throughout. Results - Scaled females 1st Tiarne Cook 2nd Meisy Chan 3rd Sarah Jachman Scaled mens 1st Josh Newnham 2nd Jake Sanders 3rd Paul Langton Mixed pairs 1st Chalk dirty to me (Crossfit 5000) 2nd Team R and R (garage) 3rd Dynamic Duo (Crossfit Northern Adelaide) Open females 1st (tie) Jess Lees 1st (tie) Lauren Melville 3rd Charlotte Mathews Open mens 1st JD 2nd Matt Kondos 3rd Jason Jenkins Full results are available: Individuals - https://www.wodrocket.com/index.php/event-results?event=1042 Mixed pairs - https://www.wodrocket.com/index.php/event-results?event=1044  |
  
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