Workout of the Day, WOD, Mon, 21 April 2014

 

  • There will be no classes today! Enjoy Easter Monday and see you all tomorrow. Here is a gymnastics WOD to hit at home!
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  • A big congrats to all TRF CrossFit Algoa members who participated at the CrossFit Plett Challenge. Here are our awesome results!
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  • 3rd in the […]
By |April 21st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD, Mon, 21 April 2014
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Workout of the Day, WOD – GOOD FRIDAY! 18 April 2014

  • HAPPY EASTER! HAVE A GREAT WEEKEND! 
  • We have 2 teams (6 members) participating at the CrossFit Plett event this weekend.
  • Best of luck to these 2 teams!
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  • There is no class today…try get outside and do something active!
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  • Here is a simple but great outdoor wod!
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  • Trigger/Warm-up/Mobilise/Activate
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  • AMRAP the following for 20 min:
  • Run 100 m
  • 10 HR Burpees
  • 10 Air Squats
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  • Score = Total […]
By |April 18th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – GOOD FRIDAY! 18 April 2014
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Workout of the Day, WOD – Thurs, 17 April 2014

  • The latest update show on the CrossFit Games site – http://games.crossfit.com/video/crossfit-games-update-april-15-2014
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) EMOM complete the following for 20 min:
  • Even Minutes – Run 150 m
  • Odd Minutes – Complete 10 alternating pistols (5 e leg)
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  • then…
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  • 2) Complete 5 rounds of the following for time:
  • 250 m Row OR 25 SDHP (13 kg / 20 kg)
  • 15 BB Facing Burpees (if you […]
By |April 17th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 17 April 2014
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Workout of the Day, WOD – Wed, 16 April 2014

 

  • Trigger/Warm-up/Mobilise/Activate
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  • 1) 2 Push Press, 2 Push Jerk, 2 Split Jerk (work up to a 6 RM on this complex)
  • 6-6-6-6-6
  • Rest 3 min betwen sets
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  • then…
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  • 1b) Complete 3 Rounds of: the following for triplet for time:
  • 50 DU’s
  • 25 C2B Pull-up’s
  • 10 Split Jerks (49 kg / 70 kg)
  • Time Cap = 17 min
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  • Score = Time or Time Cap plus 1 sec […]
By |April 16th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 16 April 2014
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Workout of the Day, WOD – Tues, 15 April 2014

  • Trigger/Warm-up/Mobilise/Activate
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  • 1) EMOM Complete the following for 20 min:
  • Even minutes – 7 HSPU’s
  • Odd minutes – 5 Cleans (squat) (60 kg / 90 kg)
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  • Score = Reps out of a possible 70 (HSPU’s) and Reps out of a possible 50 (Cleans)
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  • Then…
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  • 2) Knees to Elbows
  • Kipping Max Reps – Kipping Max Reps – Kipping Max Reps – Kipping Max Reps
  • *60 […]
By |April 15th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 15 April 2014
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Workout of the Day, WOD – Mon, 14 April 2014

  • Trigger/Warm-up/Mobilise/Activate
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  • 1) Complete 5 rounds of the following for time: 
  • * 500 m Row OR 50 SDHP (13 kg / 20 kg)
  • Rest 1 min between rounds
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  • Score = Time of each individual 500 m / 50 SDHP and overall time
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  • then…
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  • 2) Back Squat 
  • * Warm-up and then complete 20 reps x 1 (Time how long it takes for you to […]
By |April 14th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 14 April 2014
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