CrossFit Brawn
  • Get started
    • Coaches
    • What is CrossFit
  • Timetable
  • Memberships
  • Contact Us

Workout of the Day

Friday 26th september

28/9/2014

0 Comments

 
WOD

Strength:
A1: Floor press x 8
A2: DB/KB step ap x 12
X 4...

Conditioning:
4 rounds each on a 5 min timer
Run 400
15 box jump
12 burpee
9 burpee box overs
0 Comments

Thursday 25th september

28/9/2014

0 Comments

 
Strength:
EMOM x 10
1 power snatch + 2 OHS

Conditioning:
Part 1...
Odds
10-18 cal row
Evens
12 alternating KB/DB snatch
x 8 minutes

Part 2
Odds
8-12 T2B/K2E
Evens
12 OHS
x 8 minutes
** pick a manageable load/rep scheme - aim is qlty and moderate efforts not a beat up.
0 Comments

Wednesday 24th september

28/9/2014

0 Comments

 
WOD

'Tests n time trials'

1) 40/35 calories Airdyne for time
...
2) Gymnastic hold trio:
A) Max effort ring support (scale to ring push-up hold if less than 30 second)
B) Max effort hollow hold
C) Max effort dead hang hold
* 30 seconds rest between each

3) Max unbroken KB swings @ 24/16 * 1 mulligan

4) 90 seconds max 5m drop n go shuttles
* drop to floor behind marker

5) 400m KB farmers carry @ 32/20

6) 4 minutes max double unders

* any order, rest as needed between
0 Comments

Tuesday 23rd september

23/9/2014

0 Comments

 
WOD

Strength:
Box jump (for height)
Strict pullup (for weight)
3,3,3,3,3...

Conditioning:
5 rounds
2 wall walk
6 Burpee box over @ 75/60
12 Pullups
18 Abmat sit-up
0 Comments

Monday 22nd september

23/9/2014

0 Comments

 
WOD

Strength:
EMOM x 10
1 squat clean + 1 front squat + 1 jerk
...
Conditioning:
5 rounds each for time every 4 minutes
Run 200m
5 squat clean @ 60/40kg
Run 200m
5 push jerk @ 60/40kg
0 Comments

Saturday 20th september

23/9/2014

0 Comments

 

WOD

In pairs

run 400 (both) / 100 pullups (partition)/ run 400 (both)/ 100 sto @ 50-35 (partition) / run 400 (both)/ 100 t2b (partition)/ run 400 (both)/ 100 wall ball (partition)/ run 400 (both)/ 100 lateral bar burpee (partition)/ run 400 (both)/ 100 power cleans @ 50-35



0 Comments

Friday 19th september

23/9/2014

0 Comments

 
WOD

Strength:
Split jerk
2,2,2,2,2
...
OHS
3 sets to find a heavy but unbroken set of 15

Conditioning:
10 HSPU
50 walking lunges with 20/15kg plate
8 HSPU
40 walking lunges
6 HSPU
30 walking lunges
4 HSPU
20 walking lunges
2 HSPU
10 walking lunges
0 Comments

Thursday 18th september

23/9/2014

0 Comments

 
WOD

Strength:
A1: Deadlifts x 8
A2: Max effort Ring Dips
X 4...

Every 30 seconds x 15
1 Power Snatch

Conditioning:
AMRAP in 11 minutes
In pairs alternating movements
-RUN 200M
-12 Alternating KB Snatches
40 Double Unders
0 Comments

Wednesday 17th september

23/9/2014

0 Comments

 
WOD

'Tests n time trials'
- 45 minute clock to complete the following:
1) 2 minutes max pullups
2) 100m sled @ 80/50...
3) 100/80 cal row
4) 15 deadball over shoulder
5) 75 wall balls @ 9/6
6) 1 min max burpee box overs @ 60/50cm
* any order, rest as needed between - go hard legends
0 Comments

Tuesday 16th september

23/9/2014

0 Comments

 
WOD

Strength:
A1: BB floor press
A2: max effort t2b/kte
x 4...

Every 30 seconds x 15
1 hang power clean

Conditioning:
10-1 ladder
hang power clean @ 40/30
abmat sit-up
push-up
0 Comments
<<Previous

    Picture
    CrossFit Journal: The Performance-Based Lifestyle Resource
    Picture
    Picture
    waiver_2014.pdf
    File Size: 216 kb
    File Type: pdf
    Download File

    Archives

    June 2018
    May 2018
    March 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013

    Categories

    All
    Misc
    News
    WOD's
    WOD's

    Gallery

    Picture

    RSS Feed

Location

About
FAQ
Timetable
Contact
Get Started Today
Home
Fees

Picture
CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
    • Coaches
    • What is CrossFit
  • Timetable
  • Memberships
  • Contact Us