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
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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 WOD
Strength: 1a) OHS 5,5,5,5,5 1b) Turkish get up 3,3,3,3,3 (each) METCON 30/20/10 Walking lunge with plate overhead @ 20/15kg Box jump @ 60/50cm Knee to elbow WOD
Strength: Hang clean + jerk 5,5,5,5,5 METCON 4 rounds 10 deadlifts @ 100kg 25 wall ball @ 9/6kg |
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