31/10/2013 Thursday

Workout

All clients will be given the oppertunity to perform the RXIT.wod .

http://www.rxit.co.za/Content/RxIt%20Summer%20Series%20WOW%201%20Rx.aspx

Advertisements

30/10/2013 Summer challenge WOD

Workout

For time

2.5 km run
150 Double unders
150 sit ups
1km Run

Men

Beach WOD

Super sets

8 Preacher curls
10 Behind neck tricep extensions

10 Ring push ups
8p/s single arm rows

10 Back sqauts
8 Upright rows

Girls

EMOM ascending with 1 rep
Start on 10 Air sqauts

As Many reps as possible per allocated time period

First round 30sec / ex
Second round 45sec / ex
Third round 60sec / ex

Exercises
Burpee to wall ball
Thrusters
Burpee to box jump
Clean and press
Burpee to bar jumps

23/10/2013 Wednesday Challenge WOD 3

Workout

2.5 km Time trail

Men

Superset
5 Strict chin ups
10 DB millitary press

Superset
10 Preacher curls
10 GHD sit ups

Superset
8 Reverse grip BOR
12 DB flys

Ladies

Tabata
Star jump Burpees
Scissor kicks

For time

200m plate run
10 plate thrusters
20m OH lunge

200m plate run
15plate thrusters
20m OH lunge

200m plate run
20 plate thrusters
20m OH lunge

Bums and tums

21/10/2013 Monday

Workout

Strength

Ring dips

8-8-8-8-8

 

Special WOD inspired by two of our favourite ladies.

“Gracie”

6 Clean and Jerks

50 Double unders

50 Sit ups

6 Clean and Jerks

40 Double unders

40 Sit ups

6 Clean and Jerks

30 Double unders

30 Sit ups

6 Clean and Jerks

30 Double unders

30 Sit ups

6 Clean and Jerks

20 Double unders

20 Sit ups

6 Clean and Jerks

10 Double unders

10 Sit ups

Summer challenge body assesments

 

Name Body weight Fat % BMI
Eduann 112 13 28
Brad 80 8 25
Dyllan J 103 14 30
Charls 90 16 31
Steph 75 10 25
Karen C 77 23 27
Chantelle 56 17 22
Taruna 56 28 24
Nita 65 23 22
Bods 66 25 26
Michelle 64 21 21
Lauren 67 25 17
Phillip 95 16 29
Divan 101 15 29
Ewan 103 17 27
Dean 93 16 30
Hugo 106 13 27
Don 97 14 30
Chris 97 10 27
Luzaan 94 29 33
Tyron
Chanel 62 17 20
Albert
Rose 79 30 27
Lyle 85 13 25
Gregg
Bryce 116 16 34
Karin 64 18 23
Andi 68 25 24
Nicola 70 20 25
Michelle 55 16 19
Nats 80 25 25
Mike 82 10 26
Marc S 89 11 27
Kev 103 16 30
Tanya
Kezia 60 29 25
Jo 56 21 23
Lauren 76 23 24
Kerry 76 34 28
Paul 109 9 32
Brent
Kelly 73 19 27
Etienne 88 15 29
Kayley
Yolandi 75 26 25
Riaan 103 18 29
Hanno 143 19 40
Amy 72 20 25
Perti
Klaus 77 11 27
Andrew 84 10 27
Rudi 73 7 23
Erin 90 12 28