WOD
Strength: 1a) Bench press 3,3,3,3,3 1b) Rope climb 2 trips (scale as needed) Conditioning: 'Death by burpee' 1 on the first minute, 2 on the second etc. until can no longer complete the minute
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WOD
Strength: A) OMEM x 12 1 snatch + 1 hang snatch B) Deadlift 3,3,3,3,3 (lifting every 2 minutes) Conditioning: 3 rounds for max reps 45 seconds KB swing @ 24/16kg 15 seconds rest 45 seconds ring row 15 seconds rest 45 seconds abmat situp 15 seconds rest WOD
Strength: 1a) Thruster 3,3,3,3,3 1b) TGU 3,3,3,3,3 each arm Conditioning: 3 x 3 minute AMRAP's/ rest 3 minutes between each 20m down/back sled push @ + 40/15kg 10 push press @ 42.5/30kg WOD
A) Skill/Conditioning: On a 20 minute timer ODDS - 8 - 10 pullups (Adv. CTB) EVENS - 8 - 10 ring dips (Adv. high rings) B) 3 x 500m Row/ rest as needed between Efforts @ 60/80/100% WOD
Strength: A) OMEM x 12 2 Power cleans + 1 Push jerk B) Back squat 5 x 3 (Lifting every 2 minutes) Conditioning: 3 rounds for max reps 90 seconds Wall balls @ 10/6kg 90 seconds DB ground to overhead (alternating) @ 17.5/12.5kg 90 seconds rest Thanks to everyone that came down for the open day WOD or had a look at the new gym throughout the day.
I hope all our existing members are as happy with their new home as I am. We’ve only been open in our new box for a week, but already there’s an overwhelmingly positive vibe throughout and great culture starting to form in each class. I’m really looking forward to building up our CrossFit Brawn community and can’t wait for what’s to come. For those that missed out on joining on our open day special of $69 per fortnight, we’ll be extending out the offer until the end of May before returning to the regular $79. Membership gives you; - Unlimited coached classes - Includes the Elements program at no additional cost to all new CrossFitters. - Access to open gym hours - No contract/joining fees There’s no better time to jump in on the fun and get CrossFit! WOD
Strength: Bench press 5,5,5,5,5 METCON (For max reps and time) 1 minute max DB man maker complex then, immediately 3 rounds for time 20 DB push press 15m lunge with DB’s in front rack 20 DB renegade row 15m lunge with DB’s in front rack - REMINDER; Our OPEN day is on from 8:30 tomorrow! we'll be kicking of with a workout before having a little cook up to celebrate the the opening of our new box! WOD
Strength: Deadlift 5,5,5,5,5 Conditioning: "Tabata" 8 x 20/10 seconds for max reps; rest 1 minute between exercises DB snatch (alternating) @ 17.5/12.5kg V-ups KB swing @ 24/16kg Abmat sit-ups Just a reminder that CrossFit Brawn is having its opening day this Saturday!
We’ll be kicking things off with a free workout at 8:30, open to all existing members as well as anyone else looking to get a bit of a taste of what it’s all about or just get in their weekend workout fix. We’ll also have an info session on the day for those that want to know a little bit more about what exactly we do. After the WOD, well fire up the bbq, put up a couple of challenges and workout demos for anyone that’s up to it and just have the gym open for people to come visit and have a chat. Hope to see you all there.. WOD
Strength: Hang snatch 2,2,2,2,2 Front squat 5,5,5 Conditioning: 4 rounds for total working time Row 300m 15 T2B Rest 1:1 |
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