Friday 29/06/2012

Last day that BST CrossFit will share premises with High Performance Schools.This is truly a sad but exciting day .

BST Crossfit will be rocking the WODs in our new Honeydew venue from Monday.

Venue: Unit 5 Laser downs, Johan rd, Laser park east( just of Beyers Naude )

 

Friday

Strength

Clean

5 build up sets then 1-1-1-1

WOD 

12min cut off

when finished perform as many Burpees as possible , that will be the method of scoring in this workout.

500m Row

30 Knees to elbows

50 Sit ups

15 Hand stand push ups

15 Back squats 110/65kg

50 Push press

30 Wall balls

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s