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Workout of the Day

Monday 21st - Saturday 26th May

5/6/2018

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MONDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
10 back squats (unbroken)


Conditioning:
AMRAP in 12 minutes
16 OH KB lunge (8 right arm/ 8 left) @ 24/16kg
16 box jumps
16 wall balls


TUESDAY
Strength:
A1: 7 Single leg BB deadlift
A2: 7 floor press
x 4


Conditioning:
2 rounds each on a 6 minute timer for accumulate reps/ rest 3 between
Row 600/550m
18 deadlifts @ 80/55kg
15 T2B
Max burpees in remainder


WEDNESDAY
Conditioning:
Run 1km
50 KB swings @ 24/16kg
100 double unders
50 HR pushups
100 double unders
50 push press @ 42.5/30kg
Run 1km


SWOD
Regionals event 2
‘Linda’
10-1
Deadlift
Bench press
Squat clean


THURSDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
2 power snatch + 2 hang power snatch + 3 OHS (unbroken)


Conditioning:
AMRAP in 11 minutes
60/50 cals AB
20 squat clean @ 60/40
20 squat clean @ 70/50
Max squat clean @ 85/60
*score is total combined reps


FRIDAY
Strength:
A1: 10 alternating DB step up
A2: 5 Strict pullup
x 4


Conditioning:
E2MOM x 16 minutes (2 rounds)
0-2: 3 rope climbs
2-4: 40m farmers walk (4 x 10m shuttles) @ 60/40kg
4-6: 12 burpee pullups
6-8: 60m sled (3 x 20m lengths) @ 100/70kg


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Monday 14th - Saturday 19th May

5/6/2018

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MONDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
3 power cleans + 3 front squat + 3 push jerk (unbroken)


Conditioning:
AMRAP in 10 minutes
Run 600m
50 wall balls
40 KB swings @ 24/16kg
Max clean and jerk @ 60/40kg in remainder


TUESDAY
Strength:
A1: 6 Strict HSPU
A2: 8 bent over row
x 4


Conditioning:
4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between
1: 50 double unders/ Max T2B in remainder
2: 50 double unders/ Max pushups in remainder
3: 50 double unders/ Max pullups in remainder
4: 50 double unders/ Max butterfly situps @ 20/15kg in remainder


WEDNESDAY
Conditioning:
‘2014 regionals chipper’
For time:
50-calorie row
50 box jump overs
50 deadlifts @ 80/55kg
50 wall-ball shots
50 ring dips
50 wall-balls
50 deadlifts
50 box jump overs
50-calorie row
*21 minute cap
** 1 second per uncompleted reps


SWOD
Box squat
3,3,3,3,3


A1: 6 BB hip thrust
A2: 20m suitcase carry (each)
x 4


3 RFQ
10 good morning
20 banded lat pull down




THURSDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
10 OHS (unbroken)


Conditioning:
48/40 cal AB into
2 rounds
24 front rack lunge
24 hang power cleans
Rx = 42.5/30kg


FRIDAY
Strength:
A1: 4 sumo deadlift
A2: 8 Landmine press (each)
x 4


Conditioning:
Tabata - 8 x 20/10 resting 1 minute between each for total reps
BB woodchop @ 15/10kg
10m shuttle run
Alt DB snatch @ 22.5/15kg








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Monday 7th - Saturday 12th May

5/6/2018

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MONDAY
Strength:
10 Deadlift (unbroken/touch go)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
100 double unders
50 kb swings @ 24/16kg
25 burpees
100 double unders
50 pushups
25 pullups


TUESDAY
Strength:
A1: 10 back rack lunge
A2: 5 Single arm dB/kb strict press
x 4


Conditioning:
Every 4 minutes on a running clock for accumulate reps
0-4: Run 400m/ max wall balls
4-8: Run 400m/ max abmat situp
8-12: Run 400m/ max OH plate lunge @ 20/15kg


WEDNESDAY
Strength:
10 power clean (unbroken/touch go)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
AMRAP in 10 minutes
50/40 cal AB
40 box jump overs
30 T2B
20 hang squat clean
10 power snatch
Rx = 60/40kg
*score is total reps completed


SWOD
Snatch
1 EMOM x 10
Squat Clean + split jerk
1 EMOM x 10


3 RFQ
12 strict press
12 strict let raise
12 alt dB curls


THURSDAY
Strength:
A1: 8 floor press
A2: 6-8 rope pullups
x 4


Conditioning:
4 x 3 minute rounds resting 1 minute between each
1 minute accumulate plank
Max HSPU remainder
1 minute accumulate plank
Max cals Row in remainder
1 minute accumulate plank
Max push jerk @ 60/40kg in remainder
1 minute accumulate plank
Max in 10m shuttle in remainder


FRIDAY
Strength:
10 front squat (unbroken)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
EMOM x 15 (5 rounds)
1: 30m farmers walk (3 x 10m shuttles) @ 60/40kg
2: 1 round Cindy (pullups, pushups, air squats)
3: 40 sled (2 x 20m) @ 100/70kg
*choose maintainable loading/rep scheme


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Monday 30th April - Saturday 5th May

6/5/2018

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MONDAY
**Benchmark Retest**
1: 30 for time (Time)
Muscleups, CTB or pullups
* If proficient at bar, step up to rings
** Score if uncompleted is cap + 1 second per rep
2: Max UB HS walk lengths (AMRAP - Reps)
AMRAP in 5 minutes (in either 5,3,or 1m increments)
*if no HSW, scale to max 15 sec inverted HS hold from wall walk start
Max Double unders (AMRAP - Reps)
AMRAP in 5 minutes


TUESDAY


Strength:
Complex;
1 squat clean + 1 hang squat clean + 2 front squat
x 5


Conditioning:
AMRAP in 14 minutes
6 OHS @ 60/40kg
12 Box jumps
Run 200m


WEDNESDAY
**MAYHEM CHIPPER - May Benchmark**


25/22 cal AD
25 thrusters @ 40/30
40 pullups
25 power cleans @ 60/40
400m row
25 lateral burpee overs
40 deadlifts @ 80/50
400m run
* one barbell
Moving onto the 'chipper' format, aim to grind through, breaking up each component in efficient chunks, moving consistently until the work is done!


THURSDAY
Strength:
Push jerk + split jerk
x 7


Conditioning:
2 x 6 minute rounds/ resting 3 minutes between for accumulate reps
Row 60/50 cals
50 abmat situp
MAX HR pushups


FRIDAY
Strength:
A1: 3 Box Jumps for height
A2: 2 Turkish Get Up (each)
x 4


Conditioning:
Filthy Fifty
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
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Monday 23rd - Saturday 28th April

6/5/2018

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MONDAY
Strength:
A1: 5 double KB strict press
A2: 10 bent over BB row
x 4


Conditioning:
4 rounds
7 hang kb snatch Right
7 overhead kb lunge Right
7 hang kb snatch left
7 overhead kb lunge left
24 abmat situps
Rx = 24/16kg KB


Conditioning
TUESDAY
Strength:
Back squats
5 EMOM x 5 for accumulate load
3 EMOM x 5 for accumulate load


Conditioning:
AMRAP in 10 minutes
3 squat cleans @ 80/55kg
30 double unders


WEDNESDAY
‘ANZAC Day Hero WOD’


THURSDAY
Strength:
A1: 4 push press
A2: 6 Bulgarian squat (each)
x 4


Conditioning:
Run 400m
20 strict pullup
40 pushups
Run 300m
15 strict pullup
30 pushups
Run 200m
10 strict pullup
20 pushups
Run 100m
5 strict pullup
10 pushups


FRIDAY:
EMOM x 5
8 strict ring dip
Max ring row in remainder
Rest 30 seconds between each


EMOM x 20 (5 rounds)
1: 10m HS walk
2: 16/13 cal row
3: 16 pistol squats
4: 10 T2B




SATURDAY


In pairs - partition reps as required
Run 200m
100 power cleans @ 52.5/35kg
Run 200m
100/80 cal AB
Run 200m
100 wall balls
Run 200m
100/80 cal row
Run 200m
100 KB swings
Run 200m










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Monday 16th - Saturday 21st April

6/5/2018

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MONDAY Strength:
Tabata strict pullups
8 x 20/10
Rest
Tabata strict HSPU
8 x 20/10
Rest
Tabata butterfly situp @ 15/10kg
8 x 20/10


Conditioning:
‘Flight Simulator’
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*all sets must be unbroken
**scale to 3 increments, 3,6,9 etc up to 30 or 1’s up to 10


TUESDAY
Strength:
Hang Power clean + push jerk
3 EMOM x 5 for accumulate load
1 EMOM x 5 for accumulate load


Conditioning:
AMRAP in 12 minutes
15 deadlifts
10 T2B
5 push jerks
Rx = 80/55kg


WEDNESDAY
Strength:
A1: 12 pistol squats
A2: 20-30 second Hollow + 40-60 second plank
x 4


Conditioning:
40/32 cal AB
40 wall balls
40 Box jumps
40 front squats @ 52.5/35kg
40/32 cal AB


SWOD
Back squat
2,2,2,2,2


OHS
4,4,4,4,4


3 rounds
30m oh kb walk l/r
10 bent over row


THURSDAY
Strength:
Strict press
3 EMOM x 6 for accumulate load
Bench press
5 EMOM x 6 for accumulate load


Conditioning:
Row 1km
75 abmat situps
50 pushups
25 burpees


FRIDAY
Strength:
A1: 10 OH BB lunge
A2: 20m farmers carry
x 4


Conditioning:
AMRAP in 12 minutes
Run 200m
10m HS walk
5 bar muscleups




















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Monday 9th - Saturday 14th April

6/5/2018

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MONDAY


Strength:
Push press holds
4 x 3 with 5 second hold at lockout


3 rounds for quality
20 second ring support
20 second bottom pushup hold
20 second chin over bar hold
20 second hollow


Conditioning:
AMRAP in 8 minutes
30 double unders
8/8 kb push press r/l @ 24/16kg
12 T2B


TUESDAY
Strength:
Deadlifts
5 EMOM x 5 for accumulate load
3 EMOM x 5 for accumulate load


Conditioning:
2 rounds for accumulate reps on a 5 minute timer/ resting 5 minutes between
row 30/25 cals
25 box jump overs
20 KB swings @ 32/24kg
Max CTB pullups in remainder


WEDNESDAY
Strength:
A1: supinated pullup
A2: ring dip
5-5-3-1-1-1


Conditioning:
3 rounds
7 HSPU
14 hang power cleans @ 42.5/30kg
Into
3 rounds
21 HR pushup
28 abmat situps




SWOD
Power clean + 3 push jerk
x 7 sets


10-1
Bench press
Power clean
Rx = BW


THURSDAY
Strength:
Front squat
5 EMOM x 5 for accumulate load
3 EMOM x 5 for accumulate load


Conditioning:
AMRAP in 10 minutes
Run 600m
40 wall balls
Run 400m
20 wall balls
Max front rack lunges @ 60/40kg in remainder


FRIDAY
Strength:
A1: 1-3 rope climb
A2: 12 BB woodchop
x 4


Conditioning:
4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between
15/12 cal AB
10m HS walk
Max alternating DB snatch @ 22.5/15kg in remainder
*scale distance/ wall walk


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Monday 2nd - Saturday 7th April

6/5/2018

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MONDAY
**Easter Monday**


TUESDAY
**Benchmark Restest**
Snatch
1rm


Conditioning:
Tabata Mash-up
OHS @ 42.5/30kg
Power cleans @ 42.5kg


WEDNESDAY
**April Benchmark**
Coming out of the Open is a perfect time to reflect back on certain workouts that highlight some of those more skill based movements to improve upon.


This month is all about attacking those gymnastic GOATs and also having some fun - getting closer to hitting that first muscleup or stringing together bigger sets, getting upside down and improving that core strength for better midline control.!


1: 30 for time - muscleups, CTB or pullups (8 minute cap)
*If proficient at bar, step up to rings
**score if uncompleted is cap plus 1 second per rep


2: AMRAP in 5 minutes
Max UB HS walk lengths (in either 5,3 or 1m increments)
*if no HSW, scale to max 15 sec inverted HS from wall walk start


3: AMRAP in 5 minutes
Double unders


THURSDAY
Strength:
A1: 10 Front rack lunge
A2: 8 Pendlay row
x 4


Conditioning:
4 rounds
24 pushups
22 box jumps
20 KB swings @ 32/24kg
18 pistols squats


FRIDAY
Strength:
EMOM x 15
1: Strict HSPU
2: Strict ring pullup/row
3: Hollow hold


Conditioning:
STO
30/20/10 @ 52.5/35kg
Abmat situp
60/40/20


SATURDAY
‘6-4-60’
In pairs -
6 components each for time and total combined working time on 6 minute clock.


1:
Run 400m
60 pullups
2:
Run 400m
60 front squats @ 52.5/35kg
3:
Run 400m
60 alternating DB snatch @ 22.5/15kg
4:
Run 400m
60 1-for-1 wall balls
5:
Run 400m
60 Deadlift @ 80/55kg
6:
Run 400m
60 double unders (each)
*scale runs to 300m if longer than 2:00
**add 1 sec per uncompleted rep












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Monday 26 - Saturday 31st March

6/5/2018

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MONDAY
Strength:
EMOM
Snatch high pull (Tech)
5 x 5 @ 50% 1rm


Thruster (from floor)
3,3,3,2,2,2


Conditioning:
4 rounds
20 wall balls
10 Hang power snatch @ 42.5/30kg


TUESDAY
Strength:
3 rounds for accumulate reps
1 minute strict ring dip
1 minute rest
1 minute strict pullup
1 minute rest


Conditioning:
30 T2B
30 burpees
30 box jumps
30 HR pushups
15 T2B
15 burpees
15 box jumps
15 HR pushups


WEDNESDAY
Strength E2MOM x 3 rounds (24 minutes)
0-2: 9 OHS @ 80/55kg
2-4: 30m (2 x 15m) backward sled drag @100/70kg
4-6: 7 (each side) suitcase deadlift @ 50/30kg on handle
6-8: 20 second max effort AB (score total cals)


SWOD
Rack Deadlift (off 9” plates)
3,3,3,3,3


Push press
1,1,1,1,1
*20 sec chin over bar supinated hang after each set


3 rounds
10 bench press @ BW
30m farmers carry @ 60/35kg (on handle)


THURSDAY
Strength:
A1: 6 landmine press (each)
A2: 6 BB hip thrust (off bench)
x 4


Conditioning:
2 rounds on 5 minute clock for accumulate reps
750m row
Max push jerk @ 70/45kg in remainder (Rest 5 minutes)
750m row
Max power clean @ 70/45kg in remainder


GOOD FRIDAY
In pairs - partition reps as needed. One bar.
10 power snatch @ 60/40kg
20 synco bar over burpees
30 deadlifts @ 100/70kg
40 pullups
50 wall balls
60 cals (AB or row)
70 OH plate lunge @ 20/15kg
80 abmat situps
90 double unders
1km run
90 double unders
80 abmat situps
70 OH plate lunge @ 20/15kg
60 cals (Change)
50 wall balls
40 pullups
30 deadlifts @ 100/70kg
20 synco bar over burpees
10 power snatch @ 60/40kg


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Monday 19th - Saturday 24th March

29/3/2018

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MONDAY
Strength:
EMOM x 6
3 Snatch balance (light/tech)


OHS
3,3,3,3,3


Conditioning:
3 rounds for accumulate reps
1 minute CTB pullup
1 minute OHS @ 52.5/35kg
1 minute DB snatch @ 22.5/15kg
1 minute rest


TUESDAY
Strength:
A1: 6 Single leg deadlift (each)
A2: 8 db/kb bench press
x 4


Conditioning:
AMRAP in 10 minutes
+ 3 Burpee box overs
+ 3 Power clean @ 70/45kg
Ascending ladder format 3,6,9etc
*score is total completed reps


WEDNESDAY
Strength E2MOM x 3 rounds (24 minutes)
0-2: 10 front squat @ 90/60kg
2-4: 28/22 cal AB
4-6: 5 DB man makers @ 17.5/12.5kg
6-8: 28/22 cal row


SWOD
Push jerk + split jerk
x 7 sets


A1: Clean pull
3,3,3,3
A2: weighted pullup
3,3,3,3


3 rounds for accumulate reps
1 minute Deadball/ atlas stone boulders
1 minute KB STO @ 32/24kg *swap as needed
1 minute rest


THURSDAY
Strength:
EMOM x 6
3 high hang snatch (light/tech)


1 power snatch + 1 hang power snatch
x 5


Conditioning:
100 double unders
50 power snatch @ 35/25kg
100 double unders


FRIDAY
*6:00, 9:30, 12:15 only
Strength:
A1: 5 Strict HSPU
A2: core complex; 5 strict T2B + 10 vup + 20 second Hollow
x 4


Conditioning:
21/15/9
Thrusters @ 42.5/30kg
Run 400m


FRIDAY NIGHTS LIGHTS
**18.5**


SATURDAY
In pairs - partition reps as needed
Run 400m (both)
(2 rounds)
40 Alternating DB snatch @ 22.5/15kg
40 Box jumps
50/40 cal AB
Run 800m
(2 rounds)
40 KB swings @ 24/16kg
40 burpees
50/40 cal row
Run 400m






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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
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  • BRAWN KIDS