WOD

Strength:
Overhead squat
2 EMOM x 12

Conditioning:
3 x 3 minute AMRAP's/ rest 2 minutes between each
5 snatch @ 60% 1rm
10 t2b
20 walking lunge with plate @ 20/15kg

Great efforts yesterday team!!
Good to see so many of you smashing out PR’s in both benchmarks. These benchmarks are a great way to track your improvements along the way and with just 1 month until spring and to continue the momentum we are putting out there the 18 in August commitment. 
 
The goal is to complete a minimum of 18 WODS in August, this works out to be around 4 WODS a week and feel free to commit to more if you want.
 
HOW will it work:
-next time youre in the box, put your August committment up on the whiteboard.
- each wod you attend, check off one of your WODS on the whiteboard
- continue to see your results improve through your extra commitment

WOD

Its the last day of the month and that means its time for us to revisit this months tesrting benchmarks... woot woot!

Part 1: 
Deadlift
- 15 minutes to find new 1RM

Part 2:
'HELEN'
3 rounds
400m run
21 KB swings @ 24/16
12 pullups

WOD

Strength:
Front squat
- 15 minutes to establish a 1 rep max

Conditioning:
3 rounds for max distance/reps
2 minutes sled push @ + 40/15kg
1 minute rest
2 minutes double unders
1 minute rest

WOD
* NO 6:30pm SESSION TONIGHT!

Strength:
Clean and jerk
2 EMOM x 12 (technique - no misses)

METCON
Catch up on Saturdays Benchmark WOD or,

For time;
1km row (buy in)
then 5 rounds
7 push jerk @ 60/40kg
25 pullups

Winner of our NEW slogan contest!

We were looking for a new tagline that was short, catchy and represented our gym culture and wanted it to come from our community itself.
 
The winning entry came from Gene with "MORE THAN JUST FITNESS".
We really believe this is what the box is about and represents. Crossfit Brawn is a community that is continuously growing and developing and our focus is on getting "you" our members the results and healthy lifestyle you are after.

Thanks to everyone for the interesting and amusing entries, was a good laugh 
Look out for the new signage and mens/womens t-shirts in the next few weeks.

New Month, New benchmark WOD and testing challenge!

We have....

Part 1)
METCON
'Cindy'
AMRAP in 20 minutes
5 pullups
10 pushups
15 air squats

- rest

Part 2)
500m row for time.

If you can't make it in today you'll be able to hit these up on Monday. We'll be retesting July's benchmarks on the last day of the month being this coming Wednesday.

WOD

Strength:
1a) Floor press - DB/KB
8,8,8,8,8
1b) Ring row (feet on box)
8 - 12 reps

METCON
"Power Elizabeth"
21/15/9
power clean @ 60/40kg
ring dip

WOD

Strength:
Hang snatch
5,5,5,5,5

Conditioning:
3 rounds EACH for time
400m row
20 front squat (from floor) @ 60/40kg
- rest as needed between efforts

WOD

METCON
10 rounds for time
7 pullups
7 pushups with hand release
7 KB SDHP
200m run