MONDAY
Adelaide cup Holiday WOD
In pairs - partition reps as required
Run 400m (both)


4 rounds
12 clean and jerks @ 60/40kg
24 box jumps
36 KB swings


Run 800m (both)


4 rounds
12 front squat @ 60/40kg
24 pullups
36 pushups


Run 400m (both)


TUESDAY
Strength:
A1: 4 snatch grip push press (behind neck)
A2: 7 BB hip thrusts (off bench)
x 4


Conditioning:
12/9/6/3
Power snatch
Box jump overs
OHS
Box jump overs
Rx = 60/40kg


WEDNESDAY
Goat:
EMOM x 7


Strength E2MOM x 3 rounds (24 minutes)
0-2: 40m sled push @ 100/70kg
2-4: 30m (2 x 15m) farmers walk @ 60/40kg (on each handle)
4-6: 10 back squat @ 100/70kg
6-8: 20 Russian KB swings @ 32/24kg
*reps should be unbroken


‘SWOD’
OHS
2,2,2,2,2


A1: 3 High hang snatch
A2: 10 Single arm bench press
x 3


3 rounds
3 x max effort ring dip *if less than 6 use band
16 dB walking lunge
30 second knee tuck hang


THURSDAY
Strength:
A1: 8 Snatch grip pendlay row
A2: 8 Single arm DB press
x 4


Conditioning:
3 rounds every 5 minutes each for time and total time
Row 20/16 cals
20 pullups (Rx+ CTB)
20 wall balls


FRIDAY
Strength:
EMOM x 7 (building)
1 power clean + 1 hang power clean
EMOM x 7 (building)
5 Deadlifts


Conditioning:
‘Reverse Annie’
10/20/30/40/50
Double unders
Abmat situps


SATURDAY
**Crossfit Open 18.4**

MONDAY
Strength:
EMOM x 10
Odds: CTB or bar muscleups
Evens: 30 second plank
*pick and hold rep scheme


Conditioning:
**Benchmark Retest**
AMRAP Speed Tri (AMRAP - Reps)
For accumulate reps on a continuous running clock
6 minute AB (cals)
5 minute row (cals)
4 minute 10m shuttle run (reps)


TUESDAY
Strength
A1: 3 push press
A2: 8 Bulgarian split squat (each)
x 4


Conditioning:
AMRAP in 14 minutes
40 double unders
30 wall balls
20 KB swings @ 24/16kg


WEDNESDAY
**March Benchmark**
1rm Snatch


Conditioning:
Tabata 8 x 20/10
Strict pullup


THURSDAY
Strength:
Front squat
3,3,2,2,1,1,1


Conditioning:
3 x 3 minute AMRAP’s/ retesting 90 seconds between
15 box jumps
12 KB front rack lunge @ 32/24kg
9 T2B


FRIDAY
Strength:
A1: 3 Snatch grip deadlift (off deficit)
A2: 6 strict ring dip
x 4


Conditioning:
21/15/9
Deadlifts @ 80/55kg
HR pushups
Run 400m


SATURDAY
**Crossfit Open 18.3**

MONDAY
Strength:
A1: 5 Box squat *pause at bottom
A2: 8 Single leg deadlift (right, then left)
x 4


Conditioning:
3 Rounds each on a 3 minute timer for accumulate reps/ resting 90 seconds between
10 front squats @ 70/45kg
20 OH plate lunges @ 20/15kg
Max 10m shuttles in remainder


TUESDAY
Skill:
‘Goat’
EMOM x 7


Hero WOD
‘Havana’
AMRAP in 25 minutes
150 double unders
50 Pushups
15 power cleans @ 85/55kg


WEDNESDAY
‘Coreama’
30/20/10
woodchops @ 10/5kg
leg over raises
Side plank hold right (seconds)
Side plank hold left (seconds)


Conditioning:
2 rounds each on a 8 minute timer for accumulate calories/ resting 4 minutes between
1: Run 1km
Max cals AB
2: Run 1km
Max cals Row


SWOD
Snatch
2 EMOM x 10 *building


Thruster (from floor)
3 EMOM x 7 *building


400m farmers carry
Rx = 50/30kg on each handle


THURSDAY
Strength:
Push jerk
3,3,2,2,1,1,1


Conditioning:
3 rounds
9 HSPU
15 KB swings @ 32/24kg
21 pullups


FRIDAY
Strength:
A1: 3 Hang squat clean * reset each rep
A2: 6 bench press
x 4


Conditioning:
50/40 cal AB
30 box jumps
20 squat cleans @ 60/40kg
10 burpee box jumps


SATURDAY
**Crossfit Open 18.2**

The 2018 Crossfit Open has begun!!

For those unfamiliar, this is the annual worldwide competition that kick starts the road to the Crossfit Games. Everyone that signs up gets the chance to complete the exact same WOD as others from other boxes locally and around the globe over 5 weeks!


Just like in years passed, we'll use the Saturday morning WOD as our designated Crossfit Open day.
We'll run ‘18.1’ in two heats; one partner doing the WOD and the other gets a chance to put a judges hat on and count reps then swapping.
Regardless of what's on the cards we'll always have loads of scaled options available to get the most suitable workout so you get the most out of it!
The vibes in the box are pretty awesome and always makes for a pretty fun time of year!


This year we’ve already had the most amount of members signed up for an Open to date which is amazing guys!
If you’re keen to get yourself registered jump on the games website https://games.crossfit.com
- Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register)
- Select CREATE AN ACCOUNT and complete all your details.
- Make sure you select CrossFit Brawn as your AFFILIATE and join our team ‘CF Brawn’ The cost to sign up is $20.


Let’s get after it Brawners!!

MONDAY
Strength:
OHS
2 EMOM x 10 for accumulate load

Conditioning:
3 rounds each on a 4 minute timer for accumulate reps/ resting 2 between
20/16 cal AB
12 squat cleans @ 60/40kg
MAX STO in remainder

TUESDAY
Strength:
A1: 8 Sumo deadlift
A2: 8 close grip floorpress
X 4

Conditioning:
4 rounds
18 box jumps
16 pullups
14 kb swings @ 32/24kg

WEDNESDAY
‘Coreama 40’
40 second Hollow hold
40 KTE
40 second side plank (right)
40 v-ups
40 second side plank (left)
40 Russian twists @ 15/10kg
40 second plank hold
40 abmat situps

Conditioning:
40th 4-way
40 burpees
50/40 cal AB
50/40 cal row
400m Run

SWOD
A) Split jerk
1rm

😎 40 back squats @ BW

C) 40 strict press @ 1/2 BW
*every break 5 strict pullup

THURSDAY
Strength:
Power snatch
2 EMOM x 6 for accumulate load
Rest 1 minute
Power clean
2 EMOM x 6 for accumulate load

Conditioning:
3 rounds each on a 3 minute clock for accumulate reps/ rest 3 minutes between
21 deadlifts @ 52.5/35kg
15 clean and jerks
Max OHS in remainder

FRIDAY
Strength:
A1: 12 alternating pistols
A2: 6 bent over row

Conditioning:
5 rounds
Run 200m
15 HR Pushups
10 T2B

MONDAY
Strength:
Squat clean
2 EMOM x 10 for accumulate load


Conditioning:
AMRAP in 10 minutes
+ 3 Deadlifts @ 100/70kg
+ 3 Box jumps @ 60/50cm
Ie 3,6,9 etc


TUESDAY
Strength:
EMOM x 10
Odds: 10/8/6/4/2 strict HSPU
Evens: 2/4/8/6/10 strict pullups
Pick a standard that allows for unbroken sets without changing


Conditioning:
50 double unders
50 Single arm KB STO
50 double unders
50 Single arm KB cleans
50 double unders
50 Single KB front rack lunge
50 double unders
50 KB swings
Rx = 24/16kg




WEDNESDAY
‘Coreama’
3 rounds for quality
10 strict KTE
20 second DB side plank r/l @ 12.5/7.5kg
10 DB v-up


Conditioning:
‘Burp-Tri medley’
3 rounds for each on a 4 minute timer for accumulate reps/ resting 2 minutes between
1: 40/32 cals AB
Max burpees in remainder
2: Row 700m
Max burpees in remainder
3: Run 600m
Max burpees in remainder


‘SWOD’
Sumo deadlift
1rm


Hang squat clean
3,3,3,3,3


3RFQ
15 Bent over row
KB front rack walk




THURSDAY
Strength:
Push jerk + split jerk
EMOM x 10 for accumulate load


Conditioning:
3 rounds
25 wall balls
20 OHS @ 35/25kg
15 hang power snatch


Friday
Strength
A1: 5 Bench press
A2: 1-2 legless rope climb or 5 rope pullups
x 4


Conditioning:
Row 50/40 cals
40 ring dips (Rx+ off high rings)
30 power cleans @ 60/40kg

MONDAY
Strength:
Complex
1 powerful clean + 1 hang power clean + 3 push jerks
Every 90 seconds x 7


Conditioning:
4 rounds
50 double unders
20 alternating KB swings @ 24/16kg
10 HSPU


TUESDAY
Strength:
A1: 5 snatch grip deadlift
A2: 10 Front rack lunge
x 4


Conditioning:
3 rounds each on a 3 minute timer accumulated load/ resting 1:30 between each
15 T2B
18 box overs
Max front squats @ 80/55kg


WEDNESDAY
‘Coreama’
3 rounds for quality
15 second L-hang or hang tuck
20 butterfly sit throughs @ 20/15kg
30 flutter kicks
20 Russian twists


Conditioning:
‘EMOM Tri-fecta’ x 20 minutes (5 rounds) for accumulate reps
1: AB (working for 30 seconds)
2: Row (working for 30 seconds)
3: 10m shuttles (working for 60 seconds)
4: Rest


SWOD
Overhead Squat
1RM
Farmer's Carry
4 x 20m AHAP


power clean
10/8/6/4/2
@ 60/70/80/90/100kg//45/50/55/60/65kg


THURSDAY
Strength:
A1: 5 strict press
A2: 10 alternating pistols
x 4


Conditioning:
3 rounds
7 ring muscle ups or 7 ring rows + 7 ring dips
14 power snatch
21 OHS @ 42.5/30kg


FRIDAY
GOAT:
EMOM x 7


Conditioning:
For total time (including rest)
1.6km Run
Rest 3 minutes
100 burpees
Rest 2 minutes
Run 800m
Rest 1 minute
50 burpees
*30 minute cap (add 1 second for each uncompleted rep)


Saturday:
'The 3rd Wheel'
In Groups of 3
150/120 cals AB
50/35/20 Front squats @ 60/70/80kg// 40/50/55kg
150/120 cals ROW
50/35/20 Clean and jerks @ 60/70/80kg// 40/50/55kg
150 wall balls
* 1 person in team to hold single kb in front rack at all times @ 24/16kg

MONDAY
**big week instore crew with our benchmark Metcon retest today, a new benchmark on Wedneday and of course the pay off from 4 weeks of solid percentage work when we hit up some 1rms on our foundational strength lifts.. get involved Brawners**
3D
GOAT
EMOM X 7
*Max 30secs work


CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters @ 42.5/30kg
35 double unders
Scaled (Time)
10 rounds for time of:
9 thrusters 30/20kg
35 single unders


TUESDAY
Strength:
Deadlift
1rm


Conditioning:
40/30/20/10
KB swing @ 24/16kg
ABmat situp
Pushup


WEDNESDAY
Strength:
Weighted Pull-ups (4 E2MOM + 30 second plank x 10 mins )


Conditioning:
**FEBRUARY BENCHMARK**
‘AMRAP Speed Tri’
For accumulate reps on a continuous running clock
6 minute AB (cals)
5 minute Row (cals)
4 minute 10m shuttle run (reps)


THURSDAY
Strength:
Back squat
1rm


Conditioning:
AMRAP in 10 minutes
+3 front rack lunge @ 52.5/35kg
+3 T2B
*ascending ladder I.e 3,6,9. Score = total reps completed


FRIDAY
Strength:
E2MOM x 10 minutes
1 TGU (building)
20 second Hollow


Conditioning:
On a running clock
Minutes 0-6:00
1km Run time trial
Minutes 6:00-16:00
AMRAP in 10 minutes
6 clean jerk @ 60/40kg
9 pullups
12 box jumps
@ 16:00-finish
1km Run time trial
*run score = combined times

MONDAY
Strength:
Deadlift
2 x 2 @ 95%
*use doubles and singles to build up


Conditioning:
For total time (including rest)
100 KB swings
Rest 3 minutes
75 Single arm KB thrusters
Rest 2 minutes
50 KB goblet lunges
Rest 1 minute
25 alternating KB snatch
Rx = 24/16kg


TUESDAY
Strength:
EMOM x 6
3 hang power clean + 1 push jerk
EMOM x 6
1 power clean + push jerk


Conditioning:
30/20/10
Bar over burpees
Power cleans
Shoulder to overhead
Rx = 52.5/35kg


WEDNESDAY
Strength:
Back squat
2 x 2 @ 95%
*use doubles and singles to build up


Conditioning:
125 double unders
75/60 cal AB
125 double unders


‘SWOD’
Cluster
1rm


A1: 8 Bench press
A2: 8 bent over KB row
x 3


B1: 3 way shoulder raise x 5
B2: 15 good mornings
x 3


THURSDAY
Strength:
A1: 1-3 rope climbs
A2: 8 KB Z-press
x 4


Conditioning:
2 rounds
50 wall balls
50 T2B/ pullups *alternating between sets




FRIDAY
*Australia Day*
80 DU's each- Partner Front Rack hold
70/60 CALS ASSAULT BIKE- Partner Plank
60 Front Squats - Bottom of push up
50 Hang Power Cleans - Active Shoulder hang
40 Power Snatches - Hollow hold
50 STO - Active Shoulder hang
60 Front Rack Lunges- Bottom of push up
70/60 CAL ROW- Partner Plank
80 DU's each- Partner Rack Front hold
50/35kg
*Partner must be in hold position before other partner starts reps. Partition and swap as desired.


SATURDAY
4 x AMRAP working in pairs/ swapping work each full round.
Minutes 0-10:00
Run 1.2km
Max in remainder
5 deadlifts @ 100/70kg
5 box jumps @ 60/50cm


*rest 2 minutes


Minutes 12-20:00
Run 800m
Max in remainder
4 power cleans
4 thrusters @ 52.5/35kg


*rest 2 minutes


Minutes 22-28:00
Run 400m
3 bar muscleup/ctb/pullups
3 bar touching burpees


*rest 2 minutes


Minutes 30-34:00
Run 200m
2 OHS @ 52.5/35kg
2 burpee box jumps

MONDAY
Strength:
Max UB strict HSPU
1 minute rest
Max UB strict pullup
1 minute rest
x 4
*if less than 5 per rd scale down


Conditioning:
For total time (including rest)
21/15/9
Push press @ 42.5/30kg
T2B
Rest 3 minutes
Hang power clean @ 42.5/30kg
Pushup


TUESDAY
Strength:
Deadlift
3 x 3 @ 90%


Conditioning:
3 rounds on a running timer for accumulate reps/ Rest 2 minutes between
1 minute max cals row
1 minute alternating DB snatch @ 22.5/15kg
1 minute box overs @ 60/50cm


WEDNESDAY:
Strength:
10 minutes to work to a quality single
1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk
*focus on tech, nothing over 85% 1rm


Conditioning:
For combined total on a 12 minute clock
AMRAP in 6 minutes
AB Cals
Max load in 6 minutes
Clean and jerk
*score = total cals + heaviest weight in Kg


‘SWOD’
OHS
Build to a heavy 3


Strict press
Build to a heavy 5


9/6/3
Power clean
Front squat
Push jerk
Rx = BW


THURSDAY
Strength:
Back squat
3 x 3 @ 90%


Conditioning:
AMRAP in 12 minutes
Run 400m (buy in)
Max in remainder
7 thrusters @ 42.5/30kg
14 double unders
100m run
*100m = 1 rep


FRIDAY
Strength:
EMOM x 6
3 hang power snatch
EMOM x 6
1 power snatch


Conditioning:
3 rounds
6 bar muscleups
18 KB swings @ 24/16kg
30 KB front rack lunge