General conditioning day
Station 1
PARRALLET L HOLDS
ELASTIC BAND PUSH UPS
Station 2
BARBELL STEP UPS
HYPER BACK EXTENTIONS
Station 3
Single arm over kb lunges
HALLOW HOLDS
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Monthly Archives: February 2013
Wednesday 27/02/2013
Workout
Strength
Deadlifts 1RM
WOD
10 min AMRAP
7 FRONT SQAUTS 60/35KG
7 HAND STAND PUSH UPS
26/02/2013
Workout
Technique:
Turkish get ups
For reps
90sec per exercise ,1Round
Wall balls
Hang power cleans
Burpees
Box jumps
Monday 25/02/2013
Last week to register for the CrossFit opens.
Remember if you want to be part of the BST team for the regionals you have to register for the open.
Workout
Strength
Back sqaut
3-3-3-3-3-3-3-3
Between each set perform 7 strict chin ups
Friday 22/02/2013
Workout
For time
25 Pull ups
50 Box jumps
50 Thrusters 20/15kg
50 strict push ups
50 double unders
500m run
25 pull ups
Thursday 21/02/2013
Workout
Technique:
Muscle ups 2-2-2-2-2
Strength:
Thrusters 6-6-6-6-6-6-6-6
Wednesday 20/02/2013
Don’t miss out
RTF CROSSFIT HERO WOD EVENT
2 Upcoming eventsfor the official opening of RTF CrossFit
RTF CrossFit is hosting a HERO WOD for the official opening of RTF CrossFit.
We will all be attending the day and it should be a great day.
Details: RTF CrossFit Hero Day
Date :2 March 2013
Place: Cnr Blommenstein and second street, Krugersdorp , Monument High school
Time : Event starts 09:00 AM
Information:
Dress code: as your favourite super hero or in our case crossfitters 😉
Heats will be announced as soon as entries are finalised.
The entry fee will be R50 per athlete.
* Remember, Prizes will be awarded to men’s and ladies winners AS well as the Best dresses hero!
* Please send confirmation email with name and Box to Brancodean@gmail.com or you can ring him on 082 563 5572.
* Entry cutoff date for entries 25 February 2013.
* Entry can be paid on the day, just make sure that you are at the event an hour before your heat.
Workout
Strength
Push press 12-12-12-12
WOD
4Â Sets (3:30 cut off)
35 Wall balls
35 KB SDHP
Max KB swings for the remaining time of the 3:30
rest 4min between each set
Scoring: each KB swing will count as 1 point each rep not completed until the KB swing will be deducted from your score
