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Workout of the Day

Monday 30th SEPTEMBER

29/9/2013

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WOD

Retesting this months benchmark assessment.

5km run

rest

then midline;
3 sets
4 turkish get-up right and left
30 sec hollow hold






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Saturday 28th SEPTEMBER

29/9/2013

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WOD  (grand final special)

2 teams each complete AMRAP component (offense) and Pace set component (defense) split into 4 quarters of work   

1st Qtr- pullups
2nd Qtr - kb swing @ 24/16kg
3rd Qtr - wall ball @ 9/6kg   
4th Qtr - sled push (metres) @ 45/20kg

Pace set team will complete a 400m run and 100 burpees to offset offensive team aiming to get as many reps as possible before swapping over.
- 3 minutes rest between quarters



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Friday 27th SEPTEMBER

29/9/2013

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WOD

Strength:
OMEM x 10
1 power clean + 1 hang clean

Conditioning:
For time
Buy in- 500m row
5 rounds
10 Deadlifts- Body weight
12 Box jumps 24/20"
14 HR
Push-ups
Cash out- 500m row
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Thursday 26th SEPTEMBER

25/9/2013

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WOD

Skill:
Double under
10 x 20 on/10 off

Conditioning:
'Beep Test'
As far as possible in a multi staged 20m shuttle run
-  One mulligan is allowed

Finisher:
Team sled push



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Wednesday 25th SEPTEMBER

24/9/2013

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WOD

Strength:
Push press
5,5,3,3,1,1

Conditioning:
For reps/time
3 minutes max ring dips
then (no rest)
21/15/9
burpree
butterfly situp
wall ball
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Tuesday 24th SEPTEMBER

23/9/2013

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WOD

Strength:
OMEM x 10
1 power snatch + 1 hang snatch

Conditioning:
5 x 3 min rounds/ rest 1 min between
Run 200m (buy in)
AMRAP 7 KB swing @ 24/16kg
7 OHS @ 30/20kg


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Tuesday 24th SEPTEMBER

23/9/2013

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WOD

Strength:
OMEM x 10
1 power snatch + 1 hang snatch

Conditioning:
5 x 3 min rounds/ rest 1 min between
Run 200m (buy in)
AMRAP
7 KB swing @ 24/16kg
7 OHS @ 30/20kg


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Monday 23rd SEPTEMBER

22/9/2013

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WOD

Strength:
Front squat
5,5,3,3,1,1

METCON
'Fran'
21/15/9
Thrusters @ 42.5/30kg
Pullups

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Saturday 21st SEPTEMBER

21/9/2013

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Partner WOD

Run 400m (both)
Complete total reps as a pair
50 wall balls (other partner- wall sit)
100 HR pushups (partner-plank)...
200m partner carry
50 OH Lunge steps 20/10kg
100 pullups (partner- hang from bar)
200m partner carry
50 burpees
100 KB swings 24/16kg
400m run (both)
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Friday 20th SEPTEMBER

19/9/2013

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WOD

Strength
Deadlift
3,3,3,3,3
...
Conditioning

3 Rounds for total REPS

1min- KB/DB Floor Press 32/24kg
1min- Double Unders
1min- KB/DB Step ups 32/24kg, 24/20"
1min- Burpees
1 min rest
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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • ABOUT US
    • Coaches
    • Timetable & Personal Training
    • Fees
  • Get started
    • What is CrossFit
  • Contact Us
  • BRAWN SWEAT
  • News
    • VOLUNTEER
    • My Kitchen RX'd
    • Member of the Month
    • Movement of the Week
    • Brawn Merch