Blog Archives - CrossFit Brawn

Friday 1st NOVEMBER

31/10/2013

WOD

**Benchmark retest**
CrossFit Total

Back Squat 1,1,1
Strict Press 1,1,1
Deadlift 1,1,1

Thursday 31st OCTOBER

31/10/2013

WOD

On a 16 minute timer
Odd minutes
- 3 weighted pullups (for load - scale up/down as needed)
Even minutes
- 5 box jumps (for height)

Conditioning:
4 rounds each for time on a 4 minute timer/ rest remainder...
15 box jumps @ 60/50cm
400m run

** reminder tomorrow we'll be retesting this months benchmark, the crossfit total. Looking forward to seeing what everyone puts up after a massive month.
Get after it guys! **

Wednesday 30th OCTOBER

29/10/2013

WOD

Strength:
A) 12 minutes to establish a 3rm Split Jerk

B1) 10 BB alternating lunges (in front rack)
B2) 10 DB/KB floor press
- 3 sets

Conditioning:
(Buy in) 10 DB burpee box jump step overs @ 12.5/7.5kg - 60/50cm
then;
3 rounds
15 hand release pushups
35 double unders
(Buy in) 10 DB burpee box jump step overs @ 12.5/7.5kg - 60/50cm

Tuesday 29th OCTOBER

28/10/2013

WOD

Strrength:
12 minutes to establish a 3 position power snatch
(floor, hang, high hang)

Conditioning:
3 rounds for time
15 CTB pullup
12 DB snatch (right) @ 17.5/12.5kg
15 T2B
12 DB snatch (left) @ 17.5/12.5kg

Monday 28th OCTOBER

27/10/2013

WOD

Strength:
OHS -12 minutes to find heaviest triple (3RM)

Conditioning- for time:

20 DB/KB Squat cleans (17.5/12.5)
200m Farmers walk (17.5/12.5)
20 DB/KB Thrusters (17.5/12.5)
200m Farmers walk
20 KB/DB Squat cleans
200m Farmers walk
20 DB/KB Thrusters

Friday 25th OCTOBER

24/10/2013

WOD

Strength:
A1- Bulgarian Split Squat
A2- Floor BB Press
5 x 5

Conditioning:

On a 4 min timer x 3
400m run
21 KB Swings (24/16)
12 Pullups
Rest remainder

Thursday 24th OCTOBER

23/10/2013

WOD

Strength:
Press
5 x 5

Conditioning:
1 min HS hold (for seconds)
1 min box jumps (for reps)
1 min rest
x 4

Wednesday 23rd OCTOBER

22/10/2013

WOD

"The Chief"

5 x 3 Minute AMRAP's of:
3 power cleans @ 60/40kg
6 pushups
9 air squat
- 1 minute rest between rounds

Tuesday 22nd OCTOBER

21/10/2013

WOD

Strength:
Deadlift
5 x 5

Conditioning:
following a 3,6,9,12 etc. rep ladder in 8 minutes of
KB snatch (alternating) @ 24/16kg
Pullups
V - ups

Monday 21st OCTOBER

20/10/2013

WOD

Strength:
Back squat
5 x 5

Conditioning:
(buy in) 20 squat cleans @ 75/50kg
then; 3 rounds
20 wall balls @ 9/6kg
15 burpee to 6" target