Monday:
Strength:
Pause back squat with 3 second hold
2-2-2-2-2

Conditioning:
10 rounds for total time (including rest)
25 double unders
200m sprint
1 minute rest

Tuesday:
Strength:
For accumulate load
Power clean + push jerk
3 EMOM x 4, 2 EMOM x 4, 1 EMOM x 4

Conditioning:
3 rounds
6 clean and jerk @ 80/55kg
12 burpee box jump
18 pullups

Wednesday:
Strength:
A1: 6 DB/KB step up each
A2: 10-12 partner GHR
x 3

Conditioning:

EMOM x 4 rounds (20 minutes)
1) 2 x 5/10/15m suicide
2) 15 wall balls
3) 40m sled (sprint) @ 60/40kg
4) 15 KB SDHP @ 32/24kg
5) rest
* scale as needed to maintain reps

SWOD
A1: 5 close grip bench
A2: 5 pendlay row
x 5

10-1
Strict pull-up
20m sled @ 120/80kg

Thursday:
Strength:
A1: 5 Tempo deadlift (113)
A2: 5 bench press
x 4

Conditioning:
2 rounds (including rest)
10 hang power snatch @ 60/kg
15 HSPU
20 T2B
Run 800m
Rest 2 minutes

Friday:
Strength:
1 1/4 front squat
2-2-2-2-2

Conditioning:
For accumulate calories
3 minute AD
rest 1 minute
3 minute Row
rest 1 minute

2 minute AD
rest 1 minute
2 minute Row
rest 1 minute

1 minute AD
rest 1 minute
1 minute Row

Saturday:
​In Pairs partition reps as required-one person only working:
21 Thrusters (42.5/30)
21 Pullups
50 DU's
15 Thrusters
15 Pullups
50 DU's
9 Thrusters
9 Pullups
50 DU's

Rest 5 mins then:
Buy in 100/80 cals Assualt Bike
30 Alternating Lunges (50/35kg)
30 STO
**RUN 800m
20 Alternating Lunges
20 STO
**Run 600m
20 Alternating Lunges
20 STO
**Run 400m
*200m laps

Monday:
​Strength:
OHS
2-2-2-2-2

Conditioning:
Kelly
5 rounds
Run 400m
30 box jump
30 wall balls

Tuesday:
Strength:
A1: 3 clean pull (off plate)
A2: 8 KB/DB floor press
x 5

Conditioning:
2km row
50 deadlifts @ 60/40kg
30 T2B

Wednesday:
Strength:
A1: 6 Bulgarian split squat (each)
A2: 8-10 partner GHR
x 3

Conditioning:
EMOM x 4 rounds (20 minutes)
1) 10 x 10m shuttle
2) 15/12 cal AD
3) 50 double unders
4) 12 burpees
5) rest
* scale as needed to maintain reps

SWOD

2 position squat snatch
2-2-2-1-1-1

AMRAP in 12
Squat Clean ladder
15 @ 60
12 @ 80
9 @ 100
Max @ 120kg

Thursday:
Strength:
Split jerk
2-2-2-2-2

Conditioning:
AMRAP in 10 minutes
Run 1.6km
Max pullups in remainder (rx+ CTB)

Friday:
Strength:
Squat clean + 2 front squat
2-2-2-2-2

Conditioning:
Tabata for total reps
8 x 20/10 - resting 1 minute between each
1) broad jump (full squat) metres
2) KB swing @ 24/16kg
3) sit-up with 10/5kg
4) split lunge jump

Saturday:
Swap every 2:30 mins in PAIRS

1) sled push 40m each- swap every 20m (2xBW/1.5xBW)
2) 3 rope climbs each- swap each
1 legless, 2 with legs
3) 150m Farmers carry each (32/24kg)
4) Atlas stone/ deadball racks Amrap in 90 secs - AHAP each - alternate
5) 200m sandbag carry each
X 3 rounds

Monday:
**Retest benchmark**
(Refer 8/6/16 for results)

Gymnastic testing;
45 minutes to complete


Weighted Pullup
1rm

5 minute AMRAP
Bar muscleups
Or; 7 ring dip + 7 ring row

Max unbroken t2b

2 minute max distance HS walk
Or; max accumulate hold in 2 minutes

10 minute AMRAP 'Cindy'
5 pullups
10 pushups
15 air squats


Tuesday:
Strength:
3 position power clean + 1 split jerk
2,2,2,1,1,1

Conditioning:
21 SDHP @ 40/30
Run 200m
21 STO @ 40/30
Run 200

15 SDHP @ 50/35
Run 200m
15 STO @ 50/35
Run 200

9 SDHP @ 60/40
Run 200m
9 STO @ 60/40
Run 200


Wednesday
**New Benchmark *
Athletic development - aerobic capacity and dynamic speed

Goat
EMOM x 7

1) Box jump triple for height
Rest
2) AD
10 minute max cals test
Rest
2) AMRAP in 5 minutes
double unders


Thursday:
Strength:
Power snatch + hang power snatch
2,2,2,1,1,1

Conditioning:
3 rounds on a 4 minute timer for accumulate reps/ rest 2 minutes between
25/22 cal row
20 KB swings @ 32/24kg
Max burpees in remainder
* score = accumulate burpees

Friday:
Strength:
Box squat
5,5,5,5,5

Front squat
3 x 10 @ 60-70%

Conditioning:
In pairs partition as desired
125/100cal AD
Rest 3 minutes
100/80cal AD
Rest 2 minutes
75/60 cal AD
Rest 1 minute
50/40 cal AD

Monday:
Strength:
For accumulate load
3 OHS EMOM x 10

Conditioning:
75 T2B
* 7 box jump overs every time you break
- scale down as needed

Then @ 10:00

25 burpee box overs @ 60/50cm
50 situps
100 double unders

Tuesday:
A1: 5 Strict HSPU
A2: 10 Bent over row
x 5

3 rounds
15 push press
20 pullups
15 power snatch
20 hand release pushups
Rx = 52.5/35kg


Wednesday:

Strength:
For accumulate load
3 squat cleans EMOM x 10

Max accumulate remainder reps on a 16 minute clock
Every 4 minutes Run 400m
Minutes 0-4 max front squats
Minutes 4-8 max front rack lunge
Minutes 8-12 max back squats
Minutes 12-16 max back rack lunge
Rx = 60/40kg


SWOD
Clean and jerk
3,3,2,2,1,1,1


4 rounds for total reps
Max unbroken bench press 80/50kg
Rest 1 minute
Max unbroken deadlifts @ 140/100kg
Rest 2 minutes


Thursday:
A1: 5 Strict ring dip
A2: 10 strict ring row (scale up as needed)
x 5

75m HS walk
* 100m every time you break
- scale down as needed

Then @ 10:00

50 v-ups with 5kg
75 KB swings @ 24/16kg
3 minute plank hold


Friday:
Strength:

Deadlift
5-5-5-5-5

Skill:
Gymnastics GOAT
EMOM x 7

Conditioning:
Regional event 4
4 rounds
28 pistols
15 power cleans @ 52.5/35kg


Saturday:
IN pairs, complete all 6 components in 45 mins:
1: 1km ROW- Swap at 500m
2: MAX Unbroken KB Swings (24/16kg)
3: 50/40 Cals Airdyne Swap at 25/20
4: 30 Thrusters for time (60/40)
Partition reps as required
5: SLED PUSH 160m (80/50) Swap every 40m
6: Partner WOD:
9-6-3 Reps of:
Handstand Push Up
Hang Power Clean (60/40)
Front Squats
P1 does 9 HSPU, P2 does 9 HSPU....

Battle of the Brawn 6

100+ competitors from Crossfit boxes state wide getting after it last Saturday!
BOB 6 was another massive event with mixed teams of 4 throwing down over 5 scored events plus one additional online WOD that kicked off the comp a week prior!

So good to see so many people coming to check out the action and get behind the competitors.. The atmosphere was electric from start to the gruelling Assault bike finish!
As always big shout out to our judges and helpers from our box for giving up their time and helping make these days happen!

Thanks to the sponsors who donated either prizes or supported us in running the event-
The WOD Life
TheBrave
Gym And Fitness Equipment
MassiveJoes.com
Natural Stone Carpet Adelaide - Australian Floor Group
Health and Performance Physiotherapy
Steve the Bartender

Also a big thanks to the rest of the crew involved in the day:
Matthew Townsend Photo
All Fired Up Wood Oven Pizza
Made By Chloe
Short Black Caravan

Final placings:
OPEN
Team Massive Joes 6pts
Various
Swole and Lanky 20pts
Crossfit Mode
Swole and Flexy 21pts
Crossfit Brawn

SCALED
Woodchippers 11pts
Blackwood
Crossfit Flinders Uni 18pts
Crossfit Flinders Uni
Potato Power 19pts
Crossfit Tenacity


Crazy to think back to our first in-house 'games day' and the progression to this and then the plans going forwards! 📷 @matthewtownsendphoto