Workout of the Day, WOD – Tues, 13 May 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Power Clean
  • 5-5-5-5
  • .
  • Then…
  • .
  • 2) FRAN (Benchmark WOD)
  • 21-15-9
  • Thrusters 43kg/
  • Pull ups
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Dean and Aidan Overhead Squat parts of the Rig with the move of TRF CrossFit Algoa
By |May 13th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 13 May 2014
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Workout of the Day, WOD – Mon, 12 May 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) High Hang Clean
  • 4-4-4-4-4-4 (on 70% of your 1RM clean)
  • * 90 sec rest only!!
  • .
  • then…
  • .
  • 2) AMRAP the following for 15 minutes:
  • 240 m Run (40 m x 6) *Counts for 12 Reps!
  • 16 HR Burpees
  • 20 SDHP (13 kg / 20 kg)
  • Score = Reps (48 Rep’s per round)
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – The move of TRF CrossFit Algoa to […]
By |May 12th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 12 May 2014
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Workout of the Day, WOD – Fri, 9 May 2014

  • The first Regional’s of the Reebok CrossFit Games start today! See all the coverage at: http://games.crossfit.com/
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • Take 15 min to practice (i.e. 5 min each):
  • 1a) Practice HS holds at wall or freestanding (Aim to hold for 30 sec at a time)
  • 1b) Practice HS with alternating hand lifts at wall (Aim to do 20 handlifts each […]
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Workout of the Day, WOD – Wed, 8 May 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Back Squat 
  • * 5-5-5
  • (80% of 1 RM)
  • .
  • then…
  • .
  • 2) AMRAP the following for 12 min:
  • .
  • Run 200 m (50 m x 4 shuttles)
  • 5 Muscle-up’s (Sub – 10 Pull-up’s & 10 Dip’s)
  • .
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Workout of the Day, WOD – Wed, 7 May 2014

Trigger/Warm-up/Mobilise/Activate
.
WOD B
20 Hang Snatch (squat) (30 kg / 50 kg)
200 DU’s
40 C2B Pull-up’s
30 HR Burpees
.
Score = Time 

By |May 7th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 7 May 2014
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Workout of the Day, WOD – Tues, 6 May 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) EMOM for 20 min complete the following for time:
  • 1st Min – 8 Strict C2B Pull-up’s 
  • 2nd Min – 6 Power Cleans (60 kg / 85 kg OR sub with 65% of 1 RM)
  • .
  • Score = Reps achieved out of a possible 80 […]
By |May 6th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 6 May 2014
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