Workout of the Day, WOD – Tues, 11 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!
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  • Trigger/Warm-up/Mobilise/Activate

  • 1) Complete the following C2B Pull-up’s… (NB your chest must hit the bar below your collar bone)
  • Max reps (strict)
  • Max reps (kipping)
  • 5 RM Strict
  • Use the same load as your 5 RM now with kipping
  • 3 RM strict
  • Use the same load as your 3 […]
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Workout of the Day, WOD – Mon, 10 Feb 2014

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Workout of the Day, WOD – Sat, 8 Feb 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1) WORKOUT 11.4
  • MEN – includes Masters Men up to 54 years old

  • Complete as many rounds and reps as possible in 10 minutes of:
  • 60 Bar-facing burpees
  • 30 Overhead squats (120lbs / 55kg)
  • 10 Muscle-ups

  • WOMEN – includes Masters Women up to 54 years old

  • Complete as many rounds and reps as possible in 10 minutes of:
  • 60 […]
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Workout of the Day, WOD – Fri, 7 Feb 2014

  • Featured article from games.crossfit.com – “You are and are not Rich Froning” http://games.crossfit.com/article/you-are-and-are-not-rich-froning
  • .

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

  • 1) AMRAP the “Bear Complex” for 12 min (75 kg / 52.5 kg)
  • (i.e. 1 rep = Power Clean, Front Squat, Move to Back Rack, Back Squat, Push Press from Back Rack)

  • .
  • Score = Reps x weight moved
  • .

  • then…
  • .

  • 2) AMRAP the following for 10 min (complete […]
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Workout of the Day, WOD – Thurs, 6 Feb 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Clean Pull’s 
  • *3-3-3-3-3 (at 100% of your clean 1RM)
  • .

  • then…
  • .

  • 2) Front Lever drops (from an inverted hang drop your legs slowly until you can no longer hold them. This constitutes 1 rep. Repeat for 3-5 reps…use a spoter)
  • 3-5 reps – 3-5 reps – 3-5 reps
  • .

  • Then…
  • .

  • 2) Complete the following for time:
  • Row 750 m / SDHP 75 (20kg […]
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Workout of the Day, WOD – Wed, 5 Feb 2014

 

 

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

 

    • 1) Back Squat
    • *8-8-8-8-8
    • (75% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your current Front Squat 1RM)
    • .

 

    • then…
    • .

 

    • 2) Climb the following ladder for 7 min:
    • 3 DU’s
    • 3 Box […]
By |February 5th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 5 Feb 2014
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