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

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