Workout of the Day, WOD – Wed, 19 Feb 2014

 

 

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Back Squat
    • *4-4-4-4
    • (85% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)
    • .

 

    • then…
    • .

 

    • 1b) Complete the […]
By |February 20th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 19 Feb 2014
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Workout of the Day, WOD – Tues, 18 Feb 2014

 

 

 

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) EMOM for 10 min:
    • 1 Clean, 2 Split Jerks – alternating legs (75% of 1 RM for Split Jerk/Clean whichever is the weakest)
    • (30 sec work; 30 sec compulsory rest)
    • .

 

    • Then…
    • .

 

    • 2) Toes to Bar
    • Max Reps – […]
By |February 18th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 18 Feb 2014
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Workout of the Day, WOD – Mon, 17 Feb 2014

    • Sign up for The Open – Register for the Reebok CrossFit Games 2014 at https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games.

 

    • Details for Judges and potential Regional Athletes… http://games.crossfit.com/article/details-judges

 

    • Trigger/Warm-up/Mobilise/Activate

 

    • Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:
    • 1a) Front Squat
    • *4-4-4-4
    • (85% of your 1 RM across all sets)
    • 1b) Press (strict)
    • *4-4-4-4
    • (85% of your 1 RM across […]
By |February 17th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 17 Feb 2014
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Workout of the Day, WOD – Fri, 14 Feb 2014

  • Trigger/Warm-up/Mobilise/Activate


  • 1) EMOM run the following for 15 minutes:
  • 200 m (2 x 100 m shuttles)
  • *If you do not make the 200 m within the allotted time or are too faitigued to complete the next min then skip that minute and join in again a minute later.
  • Score = distance run out of a possible 3 km


  • then…


  • 2) Complete the […]
By |February 13th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 14 Feb 2014
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Workout of the Day, WOD – Thurs, 13 Feb 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1a) EMOM for 20 min:

  • Even Minutes – 2 Clean (power) & Split Jerks (75% of 1 RM)
  • Odd Minutes – 8 HR Burpees
  • Score = Score out of a possible 80 burpees and 20 Clean & Jerks
  • .

  • then…
  • .

  • 2) Complete the following couplet for time:
  • 21 C2B Pull-up’s
  • 21 Hang Power Cleans (70 kg / 49 kg)
  • 15 C2B Pull-up’s
  • 15 Hang Power […]
By |February 13th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 13 Feb 2014
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Workout of the Day, WOD – Wed, 12 Feb 2014

  • Anyone keen to attend WOD tour’s (http://www.wodtours.com/store/c/25-South-Africa.aspx) – contact Dave regarding special pricing & attendance!
  • .

  • Trigger/Warm-up/Mobilise/Activate
  • .

  • 1) Back Squat
  • *6-6-6-6-6
  • (80% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)

  • then…

  • 2) AMRAP the following:
  • 2 min of Toes to bar
  • 2 min […]
By |February 12th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 12 Feb 2014
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