Thursday WOD 31/05/2012

What a week it has been thus far, let us finish the week strong one WOD at a time.

4 Weeks untill BST CrossFit opens in the new venue in HONEYDEW


5 Rounds for time

350m Run

10 Toes to Bar

15 Hand stand push ups

Time cap : 20min

Wednesday WOD 30/05/2012

We welcome our newest member ,Lauren to the BST family.

Warm up

1min on each exercise , complete 2 Rounds

Kb swings

Kb push press

Sit ups



Deadlift 100/75kg  Reps 10-1

Burpees Reps 1-10

Start and finish this WOD with 30 pull ups

Time cap 13min

Penalty :200 Air sqauts

2012 Crossfit regionals over view

2012 African Regionals was a great event for BST Crossfit with 4 new Athletes .

Branco, Ruan , Lorinda and Estevan represented BST for the first time at Regionals and made themselves and BST extremely proud.

Branco really showed his strength and power in the second workout when he blasted the 100kg hang Power clean and was truly inspirational on the pistol sqauts.Lorinda showed everybody that she should have been up there with the top contenders and we know she will be back in 2013 ,even stronger and faster. The surprise for most of the people on day one was young Ruan Conradie whom with a tender age of 17 and a body weight of 67kg fighted through the 100kg  deadlift and in workout 2 almost Hang cleaned 100kg , which at the time was 25kg above hes previous max on that lift.Hannes du Toit the most experienced athlete of BST CrossFit managed to finish in 6th place over all,he improved with heaps and bounds from his 10th place finish in 2011.After all said young Estevan Strauss stole the show and the crowds hearts with here amazing performance during the Regionals and is truly the one to watch for the title next year.She finished in 3rd place and represented BST on the podium for the first time .

Now all I can say is watch out 2013 BST is still standing.