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Workout of the Day

wednesday 30th april + NEW T's!!

30/4/2014

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WOD

Back squat
10 minutes to find 8rm

EMOM for load/qlty 
Mins 1: 5 front squat
Mins 2: 10 box jump @ 24/16"
Mins 3: 15 V-up
X 5 rounds


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$30 a pop, sizes are limited so get in ASAP!!
- Mens T's and sleeveless
- Womens singlets
Also taking pre-orders for Hoodies @ $50, will be finalised by Monday!

Big shoutout to Chris Cooper of studioband.com.au for finalising our design!!! 
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tuesday 29th april

29/4/2014

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WOD

EMOM for 10 minutes
1 Snatch + 1 Overhead squat

Conditioning:
5 rounds for time
5 Power Snatches, 50/35 kg
20 AbMat Sit-ups
Run, 200 m
1 minute rest




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monday 28th april

28/4/2014

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BW strength:
A1: Strict Pullup (3 reps for weight)
A2: Ring pushup (6-8 or 10-12 reps)
A3: Pistols (10 reps alt legs)
X 4 sets. Alternating between movements.
 
Conditioning:
20-15-10-5 reps, for time of:
Pull-up
Broad Jump, 15 m (stays a constant distance)
Burpee
Broad Jump, 15 m





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saturday 26th april

28/4/2014

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WOD

In pairs:
AMRAP in 20 minutes
1km row buy in - once
15 hand release pushup
15 box jumps
15 kb swing




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friday 25th april

28/4/2014

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ANZAC DAY HERO WOD

"BAIRD"

Buy in- 600m RUN
Men- 2mins
Women - 3 mins
then:

3 Rounds- AMRAP
1 min Pullups
1 min Deadlifts (90/70kg)
1 min lateral burpees
1 min rest
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thursday 24th april

24/4/2014

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WOD

Strict Press 
7 x 2
(Quality, nothing over 80%)

AMRAP in 12 minutes:
8 Thrusters (45/30kg)
8 Chest to bar pullups
200m Run



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WEDNESDAY 23RD APRIL

23/4/2014

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WOD

Capacity/endurance


Mins 0-2:30; row 500/400m
Mins 2:30-5:00; 20m shuttle x 20/15...
Mins 5:00-7:30; 100/75 double unders
Mins 7:30-10:00; 60m sled @ 60/40kg

Repeat for 4 cycles
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TUESDAY 23RD APRIL

23/4/2014

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WOD

Deadlift
7 x 2
(positioning and quality nothing over 80%)
 


 
For time
21 hang power clean @ 50/30kg
21 t2b
15 hang power clean @ 60/40kg
15 t2b
9 hang power clean @ 70/45kg
9 t2b



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MONDAY 21ST APRIL

23/4/2014

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WOD

Back squat
7 x 2

(speed and quality nothing over 80%)
 
Chipper

(In pairs partition as required)
100 cal row
80 wall ball
60 burpee bar hop overs
40 front squat @ 70/45kg
20 hspu

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SATURDAY 19TH APRIL

23/4/2014

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WOD
 
Starting each part every 10 minutes
Part 1)
On an 10 minute clock 
 Run 1.6 (in 4 x 400m shuttles)...
  
Part 2)
10 minutes to find 3rm sto anyhow (no rack)

Part 3)
 AMRAP in 10 minutes
+ 5 ladder
HR pushup
V-up
Jump squat 
 5,10,15 etc
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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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