Workout of the Day, WOD – Thurs, 7 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Deadlift (last done 17 June 65% and 15 July on 70%)
  • 5-5-5 (75% of 1RM)
  • .
  • then…
  • .
  • 2) Complete the following for time: 
  • 21 Hang Snatches (30 kg / 50 kg)
  • Run 1000 m
  • 15 Hang Snatches (30 kg / 50 kg)
  • Run 600 m
  • 9 Hang Snatches (30 kg / 50 kg)
  • Run 400 m
  • .
  • Time Cap = 20 min
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured […]
By |August 7th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 7 August 2014
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Workout of the Day, WOD – Wed, 6 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 6-6-6-6-6-6 (80% of 1 RM) – NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the […]
By |August 5th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 6 August 2014
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Workout of the Day, WOD – Tues, 5 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for time:
  • 5 Strict Deficit HSPU (parrallettes with 1×20 kg bumper)
  • 5 Kipping Deficit HSPU (parrallettes with 1×20 kg bumper)
  • 5 Strict Deficit HSPU (parrallettes with 2×20 kg bumpers)
  • 5 Kipping Deficit HSPU (parrallettes with 2×20 kg bumpers)
  • 5 Strict Deficit HSPU (parrallettes with 3×20 kg bumpers)
  • 5 Kipping Deficit HSPU (parrallettes with 3×20 kg bumpers)
  • 10 Strict […]
By |August 5th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 5 August 2014
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Workout of the Day, WOD – Mon, 4 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Event 12 Reebok CrossFit Games 2014 –  THICK ‘N QUICK (http://games.crossfit.com/workouts/games) 
  • .
  • For time:
  • 4 rope climbs (6 m) (Or if your rope is shorter, 6 climbs on a 4 m rope)
  • 3 overhead squats (245 / 165 lb.) (111 kg / 75 kg OR on 85% of your 1RM OHS)
  • .
  • Time Cap: 4 minutes
  • .
  • TRF CrossFit Algoa […]
By |August 4th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 4 August 2014
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Workout of the Day, WOD – Fri, 1 Aug 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) EMOM Clean the following for 14 min:
  • 4 reps for 2 min (60% of 1RM)
  • 3 reps for 3 min (75% of 1RM)
  • 2 reps for 4 min (85% of 1RM)
  • 1 rep for 5 min (90% of 1RM)
  • * Must be a squat clean!
  • .
  • Score = Score out of a possible 28 reps
  • .
  • then…
  • .
  • 2) Run the following distances for time:
  • 1000 […]
By |August 1st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 1 Aug 2014
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Workout of the Day, WOD – Thurs, 31 July 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • Event 6 Reebok CrossFit Games 2014 –  21-15-9 COMPLEX (http://games.crossfit.com/workouts/games) 
  • .
  • For time:
  • 8 deadlifts (155 / 115 lb.) (70 kg / 52 kg)
  • 7 cleans (155 / 115 lb.) (70 kg / 52 kg)
  • 6 snatches (155 / 115 lb.) (70 kg / 52 kg)
  • 8 pull-ups
  • 7 chest-to-bar pull-ups
  • 6 bar muscle-ups
  • 6 deadlifts (155 / 115 lb.) (70 kg […]
By |July 31st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 31 July 2014
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