29/10/2014 Wednesday

Workout


Met Con

For Time

40 Deadlift 43/25kg

15 Box Jump

35 Deadlift 60/38kg

15 Wall Ball 10/7kg

30 Deadlift 80/55kg

15 Box Jump

25 Deadlift 100/65kg

15 Wall Balls 10/7Kg

20 Deadlift 120/74kg


Buddy Wod

3 Rounds for Time

45 Push ups

650m Row

25/09/2014 Thursday

Workout


Met Con

Complete in 2min

20 Burpees

1Min Rest

Complete in 3min

20 Burpees

15 Air sqauts

1Min Rest

Complete in 4min

20 Burpees

15 Airsqauts

20 Push ups

1Min Rest

Complete in 5min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

1Min Rest

Complete in 6min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

20 Pull ups

11/09/2014 Thursday

Workout


Strength

10Min EMOM

3 Push Press

then

10Min EMOM

3 Back Squat

10/09/2014 Wednesday

Workout


Met Con

fight gone bad

“Fight Gone Bad”

1Min Max Reps per exercise,1min rest between rounds.

3 Rounds

Wall Balls 20/14lb

SDHP 35/24kg

Box Jumps

Push Press 35/24kg

Cal Row

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

17/07/2014 Thursday

Workout


Buddy Wod

For Time

9Min Cut-off

3RM Hang Squat Clean

1Min Rest

20 Min Cut-off

100 Double Unders

30 Handrelease push ups

30 T-B

30 Box Jumps

30 SDHP

30 Handrelease push ups

then

2Km Row

01/07/2014 Tuesday

Workout


Test

Max Unbroken Muscle Ups


Strength

4 Sets

Max Push Ups

30sec Arch Hold


Met Con

3 Rounds For Time

11 OHS 60/47Kg

21 Russian Kb Swings 32/24kg

31 Box Jumps

18/06/2014 Wednesday

Workout


Strength

7RM Deadlift


Met Con

WOD 1

7min Max Double Unders

WOD 2

7min Max Distance Row

23/05/2014 Friday

Workout

1 Week to go till the Africa Regional 2014!! See you there!

regionals


Strength

Alternating EMOM

15 KB Swing 24/16kg

20 Hollow Crunches


Met Con

“BST Grace”

For Time

30 Squat Clean and Jerks