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Workout of the Day

Tuesday 31st march

31/3/2015

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WOD

Strength:
Deadlift
5,5,5,5,5

... A1: 3 box jump
A2: 8-10 bent over row
4 sets

Conditioning:
'Annie'
50/40/30/20/10
Double unders
Abmat sit-up

++ massive payoff from a big month of strength and technique focused training with some epic numbers in yesterday's squat clean retest!
We're going to shift gears with our new benchmark tomorrow - so get in for some soul searching!-++

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Monday 3oth march

31/3/2015

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WOD
March Benchmark Retest

A) 1rm squat clean

... Rest > 5mins

B) 3 min AMRAP squat cleans @ 60% of 1RM



Congrats on taking part and smashing out the worldwide Crossfit Open this past month.

The atmosphere every Saturday morning has been electric, mixing up our regular WOD's and having the chance to participate in a makeshift competition has been a huge push for everyone's intensity.

These are good little indicators to see where your strength and weaknesses lie and also see how you fair against others and for those that went at it last year see how you've progressed.

... Moving forward we have a couple of big events to get involved in over the next couple of months.

We'll putting forward our TRUE GRIT rego this week for Saturday 2nd May.
If you're keen to get involved, chuck your name on the poster at the box.

Also we have a charity fundraiser event in the pipeline around mid May. This is going to be something pretty special to be a part of. Details soon.!



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Saturday 28th march

31/3/2015

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**8am/9am Saturday Open WOD**

15.5 ‪#‎paincave‬

Tomorrow we'll hit up the last of the Open WODs for the year and what a way to cap it off. A delish combo of rowing and thrusters going for broke until complete..

... It's been an epic few weeks so let's finish with a bang.. Get in, make some noise and give this one a red hot go!

For time:
27 cal row
27 thruster
21 cal row
21 thruster
15 cal row
15 thruster
9 cal row
9 thruster
RX = 43/30


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Friday 27th march

31/3/2015

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WOD

Strength:
Pause back squat (3 seconds at bottom)
2,2,2,2,2

... Conditioning:
In pairs
AMRAP in 3 minutes (alternating work every 30 seconds)
Sled push (distance)
Rest 90 seconds
Row (metres)
Rest 90 seconds
Double unders (reps)
Rest 90 seconds
T2B

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Thursday 26th march

31/3/2015

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WOD

Strength:
A1) 8-10 ring pushup
A2) 10 alternate db step up...
x 5


Conditioning:
30/20/10
HS walk (metres)
Pullups
Box jumps

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Wednesday 25th march

31/3/2015

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WOD

Strength:
2 TGU (ahap)
EMOM x 5

... Complex
Push press + push jerk + split jerk
x 5

Conditioning:
Death by on an alternating minute format:
Odds - Clean and jerk @ 60/40kg
Evens - 10m down back shuttle run
On the first minute perform 1 clean and jerk
On the second minute perform 1 down and back shuttle
On the third minute 2 clean and jerk etc...

SWOD

"the Snatch"

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Tuesday 24th march

31/3/2015

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WOD

Skill: muscle up

Strength: ...
Clean pull
2,2,2,2,2


A) 10 good morning
B) 10 strict t2b/k2e
X 3

Conditioning:
AMRAP in 12
3 muscle ups
6 deadlifts @ 120/75
18 Abmat sit-up

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Monday 23rd march

31/3/2015

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WOD

Skill: Pistol (EMOM x 5)

Strength:...
1 1/4 front squat
2,2,2,2,2


Conditioning:
4 rounds each on a 2 minute timer/rest 2 between
7 squat cleans @ 60/40
Max burpees in remainder
* score = accumulate

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Saturday 21st march

22/3/2015

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**8am/9am Saturday Open WOD**

15.4 =

Pretty challenging couplet of something heavy and something skillsy - good times....
The scaled version is well within everyone's reach and should be a decent hustle too..


As weeks previous - we'll hit up some specific mobility and warmup drills getting stuck into it in pairs taking turns of competing and scoring your buddy.

RX =
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans @ 85/55kg
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds

Scaled =
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses @ 42.5/30kg
10 cleans @ 52.5/35kg

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Friday 20th march

22/3/2015

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WOD

Don't cherry pick - Get in and get it done. Oh and wear some runners
Those that are "saving" themselves for tomorrow - same deal get in roll the legs over and use it as some active recovery..

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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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