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Workout of the Day

Monday 13th - Saturday 18th March

20/3/2017

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Monday:
Public holiday WOD


Tuesday
Strength:
Thruster (from floor)
3 EMOM x 10 for accumulate load


Conditioning:
Death by 'shuttleball'
Every 2 minutes until failure
10 x 10m shuttle run
10 wall balls *increasing by 2 reps every round


Wednesday
Strength:
A1: Strict Pullup
A2: Strict HSPU
5,5,3,3,3


Conditioning:
AMRAP in 12 minutes
15 KB swings @ 24/16kg
12 burpees
9 T2B


'SWOD'
Clean and jerk *squat and split
3,3,2,2,1,1,1


A1: Clean grip deadlift
3,3,2,2
A2: close grip bench press
8,8,6,6


2RNFT
1 min heavy deadball bearhug
1 min farmers walk


Thursday:
Strength:
Hang power clean
3 EMOM x 10 for accumulate load


Conditioning:
5 rounds of 1 minute on 1 minute off for total calories
AB
Rest
ROW
Rest
*aim to maintain fairly consistent repeats throughout


Friday
Strength:
A1: 6 standing DB/KB strict press
A2: 12 back rack reverse lunge
x 4


Conditioning:
On a continuous running clock for accumulate remainder reps
Minutes 0-4:00
100 double unders
MAX front squat
4-8:00
Run 400m
MAX front squat
8-12:00
15 OHS
MAX front squat
Rx = 52.5/35kg


Saturday
Throwback to last year, 17.4 is.... 16.4!


AMRAP in 13 minutes
55 deadlifts @ 102/70/61/43kg
55 cal row
55 wall balls @ 9/6/4kg to 10/9ft
55 HSPU/ HRPU


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Monday 6th - Saturday 11th MARCH

20/3/2017

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Monday
Strength:
Complex
1 power clean + 1 hang squat clean + 2 push jerk
2-2-2-1-1-1


Conditioning:
4 x 3 minute rounds for accumulate reps/resting 1 minute between rounds
Run 200m
5 clean and jerks @ 60/40kg
5 bar over burpees
*max wall balls in remainder


Tuesday
Strength:
A1: 3 Sumo deadlift
A2: 12 alternating pistol squat
x 4


Conditioning:
24 Front rack lunge
100 double unders
18 Front rack lunge
75 double unders
12 Front rack lunge
50 double unders
6 Front rack lunge
25 double unders
@ 52.5/35kg


Wednesday
Skill/Strength:
Bar muscleup
5 sets x 3-6 reps
*box layover scale


Conditioning:
EMOM 20 (4 rounds) working for 30 seconds at each for accumulate reps
1: push press @ 42.5/30kg
2: box jump
3: SDHP @ 42.5/30kg
4: row (cals)
5: Rest


SWOD
A1: Bench press
3,3,3,3,3
A2: Weighted Pullup
3,3,3,3,3


B1: 3 hang power clean
B2: 5 Seated DB press
x 4


3 point shoulder raise
x 2 sets




Thursday
Strength:
Complex
2 hang power snatch + 2 OHS
2-2-2-1-1-1


Conditioning:
3 rounds on a 4 minute timer for accumulate reps/ rest 2 minutes between
20/16 cal AB
40 abmat situp
Max OHS @ 60/40kg in remainder


Friday
Strength:
A1: 6 pendlay row
A2: 8 kipping HSPU
x 4


Conditioning:
Chipper
30 T2B
30 ring dip
30 deadlifts @ 100/70kg
30 HR pushups
30 CTB


Saturday
Well that escalated quickly.... 17.3 is;


{RXD}
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.


{SCALED}
Same time format;
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.


Get after it hard tomorrow crew, loads of suitable scaling options to tackle this one 100% and make a go of it!

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Monday 27th FEB - Saturday 4th MARCH

20/3/2017

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Monday
February Benchmark Retest
'The Other Total'
1rm clean
1rm bench press
1rm OHS


*We'll be doing a bit of extra strength testing throughout the week after our last months cycle.


Tuesday
Strength:
Deadlift
1rm (12 minutes)


Conditioning:
2 rounds
Run 400m
16 CTB pullups
Run 400m
16 T2B


Wednesday
March Benchmark
'Fight Gone Bad'
3 rounds for total reps 1 minute at each
Wall balls @ 9/6kg
Sumo deadlift high-pull @ 35/25kg
Box Jump
Push-press @ 35/25kg
Row (Calories)
Rest


Thursday
*new warmup
A: BB neck/trap smash raises
B: 3 rounds
10 foam roll wall slide
5 Hindu pushup
10 PVC oh lateral lunges
10/8 row cals


Strength:
Split jerk
1rm (12 minutes)


Conditioning:
21/15/9
OH plate lunge @ 20/15 (each leg)
Burpee onto plate
Abmat situp (x2)


Friday
Back squat
1rm (12 minutes)


Conditioning:
6 alternating rounds (3 each) of 1 minute on/ 1 minute off for accumulate calories
A: 5 hang squat clean @ 60/40kg
Max AB cals in remainder
B: 7 deadlifts @ 100/70kg
Max row cals in remainder


Saturday
WOD 4th March 2017


Goodbye grip, 17.2 is....
Complete as many rounds and reps as possible in 12 minutes of:
(RXD)
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
@ 22.5/15kg
-
(Scaled)
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raise
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
@ 15/10kg


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Monday 20th - Saturday 25th FEB

20/3/2017

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Monday
Strength:
Complex
1 squat clean thruster + 1 hang squat clean + split jerk
2-2-2-1-1-1


Bent over row
1 x 12, 2 x 8


Conditioning:
OPEN WOD 11.4
AMRAP in 10 minutes
60 Bar facing burpees
30 OHS @ 55/35kg
10 muscleups (CTB pullups)


Tuesday
Strength:
A1: 3 sumo deadlift
A2: 10 goblet lateral lunge
x 4


Conditioning:
3 rounds
21 box jumps @ 60/50cm
12 deadlifts @ 100/70kg
Run 400m


Wednesday
Conditioning:
3 rounds for accumulate time/ rest 3 minutes between
400m row


Each on a 2 minute timer for accumulate reps
1: 1 minute plank
Max T2B
Rest 1 minute
2: 1 minute plank
Max v-up @ 5kg
1 minute rest
3: 1 minute plank
Max KTE
1 minute rest
4: 1 minute plank
Max Abmat situp


SWOD
Strict press
2,2,1,1,1


High hang squat snatch
3,3,2,2,2


2 rounds NFT
20 Good morning @ 40/30
1 minute deadball/atlas bearhug
40m single arm waiter walk @ 32/24kg


Thursday
Strength:
Power clean + push jerk for accumulate load (hold weight across at each bracket)
3 EMOM x 4
2 EMOM x 4
1 EMOM x 4


Conditioning:
EMOM x 16 (4 rounds)
1: 5 Single arm DB thruster r/l @ 22.5/15kg
2: run 200m
3: 10 Alternating DB snatch @ 27.5/17.5kg
4: run 100m (active recovery)


Friday
Strength:
Strict ring dip
6-6-4-4-2-2


Floor press (bb)
1 x 12, 2 x 8


Conditioning:
AMRAP in 7 minutes
9 HR pushups
14 walking goblet lunges @ 24/16kg
9 KB swings @ 24/16kg


Saturday
Here we go! OPEN READY!


Just like in years passed, we'll use the Saturday morning WOD as our designated Crossfit Open day.
We'll run 17.1 in two heats; one partner doing the WOD and the other gets a chance to put a judges hat on and count reps then swapping.
Regardless of what's on the cards we'll always have loads of scaled options available to get the most suitable workout so you get the most out of it!
The vibes in the box are pretty awesome and always makes for a pretty fun time of year!


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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
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  • BATTLE OF THE BRAWN