Workout of the Day, WOD – Tues, 4 Feb 2014

  • Featured article – Register for the Open Now… for details click here…http://games.crossfit.com/article/register-open-now

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

  • 1a) EMOM complete the following for 10 min:
  • 1 Power Snatch, 1 OHS, 2 Snatch
  • (70% of 1 RM)
  • Score = score out of a possible 40 reps
  • .

  • then…
  • .

  • 2) Complete 5 Rounds of the following for time:
  • .
  • 10 Burpees
  • 10 Power Snatches (61 kg / 42,7 kg)
  • .

  • Score = Time
  • .

  • Cool-down/Trigger Ball/Foam […]
By |February 4th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 4 Feb 2014
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Workout of the Day, WOD – Mon, 3 Feb 2014

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

  • Trigger/Warm-up/Mobilise/Activate

  • .
  • 1) Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:

  • 1a) Front Squat
  • *8-8-8-8-8-8
  • (75% of your 1 RM across all sets)
  • 1b) Press (strict)
  • *8-8-8-8-8-8
  • (75% of your 1 RM across all sets)
  • .

  • then…
  • .

  • 2) Tabata the following:

  • * DU’s
  • * 5 m side to […]
By |February 3rd, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 3 Feb 2014
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Workout of the Day, WOD – Fri, 31 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1) EMOM Snatch for 10 min
  • (65% of your current 1 RM)
  • Score = total out of a possible 30

  • then…

  • 2) Climb the following ladder for 15 min:
  • 1 Burpee
  • 1 Pistol squat
  • 1 HSPU
  • 2 Burpees
  • 2 Pistol Squats (alternating legs)
  • 2 HSPU’s
  • etc..
  • Score = Total reps achieved
  • .

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Image – The CrossFit Games 2014 – The Open (Register at wwww.games.crossfit.com)
By |January 31st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 31 Jan 2014
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Workout of the Day, WOD – Thurs, 30 Jan 2014

    • Trigger/Warm-up/Mobilise/Activate

 

    •  
    • 1) EMOM complete the following for 10 min:
    • * 1 Clean, 1 High Hang Clean, 1 Push Jerk, 1 Split Jerk
    • (Complete on 60% of your 1 RM)

 

    •  
    • then…

 

    •  
    • 2) Complete the following for time:
    • Run 400 m
    • 21 Power Clean (60 kg/43 kg)
    • 21 SDHP (20 kg / 13 […]
By |January 30th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 30 Jan 2014
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Workout of the Day, WOD – Wed, 29 Jan 2014

    • Trigger/Warm-up/Mobilise/Activate

 

    • “Fight Gone Bad” – 3 round variation:

 

    • Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)
    • – after round 1, rest 1 min before starting the second round of the same exercises.
    • The stations are:

 

    • 1.    Wall-ball: 9.1kg (20lb)/ 6.8kg (15lb)  ball, 3.048m (10ft) / 2.74m (9ft) target (AMRAP)
    • 2.    […]
By |January 29th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 29 Jan 2014
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Workout of the Day, WOD – Tues, 28 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1a) Practice Toes 2 Bar 10 min

  • 1b) Toes 2 Bar
  • Max reps – Max Reps – Max Reps – Max Reps
  • *90 sec of rest between repeats

  • then…

  • 2) Complete 21-18-15-12-9-6-3 of the following couplet for time:
  • DU’s
  • C2B Pull-ups

  • Score = Time

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Coach Aidan (Algoa CrossFit) doing some extra mid-day burpee tyre flips!
By |January 28th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 28 Jan 2014
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