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Workout of the Day

Saturday 31st AUGUST

31/8/2013

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WOD

SEPTEMBER BENCHMARK
5km Run
- If you can't make it in today, make sure to get this one in by Friday.
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Friday 30th August

30/8/2013

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WOD

Part 1:
CINDY

AMRAP in 20 mins
5 Pullups
10 Pushups
15 Airsquats

Part 2:
500m row

Benchmark follow up testing from the start of the month. Time to measure your improvements.






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Thursday 29th August

29/8/2013

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WOD

Strength:
15 mins to find 1RM snatch

Conditioning:
AMRAP in 9 mins
3,6,9,12,15 etc reps
Snatch @ 70% of 1RM
Box jumps





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Wednesday 28th August

28/8/2013

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WOD

Conditioning:
4 rounds each for time on a 6 minute timer:
400m run
50 air squats
200m run w MB @ 9/6kg

Midline/ core work





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Tuesday 27th August

27/8/2013

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WOD

Strength:
12 minutes to establish 1RM for Clean and Jerk

Conditioning
5 Power Cleans (70%), 10 Man Makers (17.5, 12.5kg), 15 KB Swings (32, 24kg)
4 Power Cleans, 8 Man Makers, 12 KB Swings
3 Power Cleans, 6 Man Makers, 9 KB Swings
2 Power Cleans, 4 Man Makers, 6 KB Swings
1 Power Clean, 2 Man Makers, 3 KB Swings
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Monday 26th AUGUST

26/8/2013

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* REMINDER
6 week challenge nutrition/goal setting seminar 6:30 tonight following our 5:30 session. Open to everyone, Bring friends and family.

WOD

10 rounds for load and time:
3 deadlifts
5 pullups
10 pushups
15 squats
- Every 2 minutes complete 200m run











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Saturday 24th AUGUST

25/8/2013

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WOD 

METCON
"Fight Gone Bad" 
3 rounds for total reps/ 1 min at each station

Wall balls 9/6kg
SDHP 35/20kg
Box Jumps 50cm
Push press 35/20kg
Row (cals)
1min rest
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Friday 23rd AUGUST

23/8/2013

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WOD

Conditioning:
(Part 1)
5 rounds
3 Turkish get up (right and left) @ 20/12kg
24m broad jump

(Part 2)
5 rounds each for time on a 3 minute timer/rest remainder
3 back squat @ 80% 1 rm
200m sprint






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Thursday 22nd AUGUST

23/8/2013

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WOD

Strength:
Strict Press
5,5,5,5,5

Conditioning:
For time
Buy in- 500m Row
then; 21, 18, 15, 12, 9, 6, 3
Ring push up
Rack position BB alternating lunge @ 50/30kg
Cash out- 80m sled push 60/40kg







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Wednesday 21st AUGUST

23/8/2013

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WOD

Strength:
12 minutes to establish a heavy complex of
1 snatch + 1 hang snatch + 1 snatch balance + 1 OHS

METCON
AMRAP 12
15 deadlifts @ 100/60kg
50 double unders
15 T2B/K2E


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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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