Monday 27th June - Saturday 2nd July

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