29/08/2014 Friday

Workout


Met Con

2 Rounds

5Min Amrap

150m Sprint

15 Kb Swing 24/16kg

15 Burpees

1Min Rest

 

5Min Amrap

150m Sprint

15 Wall Balls

15 SDHP 24/16kg

1Min Rest

 

5Min Amrap

150m Sprint

15 Pull ups

15 Push ups

28/08/2014 Thursday

Workout


Buddy Wod

CrossFit Total:

1RM Strict Press

1RM Back Squat

1RM Deadlift

27/08/2014 Wednesday

Workout


Strength

Low Hang Snatch

4-3-2 x2 waves


Met Con

For Time

35 OHS 40/25kg

300m Run

25 OHS 60/38kg

400m Run

15 80/47Kg

500m Run

12Min Cap

26/08/2014 Tuesday

Workout


Strength

Back Squat (Pause)

8-8-6-6-4-4-2-2


Met Con

15Min AMRAP

7,14,21,28,….

SDHP 32/24kg

Box Jump

Chin Ups

Complete 200m Run Between each Round.

25/08/2014 Monday

Workout


Skill

Front/Back lever


Met Con

For Time

1-10/10-1

Hang Squat Clean 90/55kg

HSPU

Every 2Min Complete 20 Double Unders.

14 Min Cap

22/08/2014 Friday

Workout


Met Con

For Time

100 Double Under-buy in

then

“Jacky”

1Km Row

50 Thrusters 20/15kg

30 Pull ups

then

“Elizabeth”

21-15-9

Clean 60/40Kg

Ring Dip

 

30Min Cap

Battle of the Jukskei Box leader board

Box scores was calculated by taking top 5 athletes from each box in each workout and calculating sum of points .

Boxes with less than 5 athletes could not be on leader board.

 

Box leader board Event 1 Event 2 Event 3 Event 4 Event 5 Event 6 Total Score
BST CrossFit 53 82 85 53 66 47 386
CrossFit Ivory 65 114 126 252 87 86 730
CrossFit 152 216 200 120 134 97 105 872
CrossFit LCE 108 354 54 94 269 228 1107
RTF CrossFit 173 327 76 157 209 236 1178
CrossFit Redshack 153 194 175 347 183 236 1288
M4M CrossFit 245 141 364 416 335 288 1789
B4C CrossFit 161 300 515 311 233 270 1790
CrossFit Brooklyn 356 345 292 240 205 393 1831
CrossFit Bryanston 247 319 415 289 362 407 2039
CrossFit Kyalami 282 167 509 356 391 367 2072
RTF Repeat CrossFit 319 336 443 418 362 353 2231
CrossFit FSB 293 150 545 462 388 396 2234
TAU CrossFit 431 549 277 452 414 301 2424
HUA CrossFit 533 318 418 435 451 430 2585
10Star CrossFit 466 529 468 503 464 625 3055
CrossFit Urban Shack 701 471 349 596 461 557 3135