Workout of the Day, WOD – Fri, 17 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Snatch
  • *2-2-2-2-2-2
  • (65% of your current 1 RM across all sets)

  • then…

  • 2) Clean & Jerk
  • 2,1 – 2,1 – 2,1 – 2,1 – 2,1
  • (65% of your current 1 RM across all sets)

  • then…

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

  • then…

  • 4) AMRAP the following for 5 min:
  • 1 Snatch (40 kg / 60 kg)
  • 1 Clean & Jerk (push) (40 kg […]
By |January 17th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 17 Jan 2014
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Workout of the Day, WOD – Thurs, 16 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Bar Muscle-up’s (Scaling C2B pull-up’s)
  • * Max Reps – Max Reps – Max Reps – Max Reps – Max Reps
  • Rest 90 sec between repeats

  • then…

  • 2) Complete 300 DU’s
  • * Starting at 1 min, on the start of every minute complete 5 HR burpees!
  • Score = Time

  • Rest 2 min and …

  • …then complete 3 Rounds of the following for time:
  • *500 […]
By |January 16th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 16 Jan 2014
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Workout of the Day, WOD- Wed, 15 Jan 2014

  • Trigger/Warm-up/Mobilise/Activate

  • 1) “Isabel” Complete 30 Snatches (Squat) (43 kg / 61 kg) for time 
  • Score = Time (Record your Benchmark time)

  • then…

  • 1) Back Squat 
  • *6-6-6-6-6
  • (70% 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) AMRAP the following for 12 […]
By |January 15th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD- Wed, 15 Jan 2014
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Workout of the Day, WOD – Tues, 14 Jan 2014

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Split Jerk (from rack/boxes) – alternating legs
    • *3-3-3-3-3 (work up to a weight that you can maintain great form with and complete 5 sets across on this weight)
    • *90 sec rest between repeats

 

    • Then…

 

    • 2) “Diane” – Complete 21-15-9 of the following for time:
    • *Deadlift (60 / 102 kg)
    • *HSPU
    • Score = Time

 

    • Then…

 

    • 3) Complete 50 Burpees for time
    • Score = Time

 

    • Cool-down/Trigger Ball/Foam […]
By |January 14th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 14 Jan 2014
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Workout of the Day, WOD – Mon, 13 Jan 2014

  • Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:
  • 1a) Front Squat
  • *6-6-6-6-6-6
  • (70% of your current 1 RM across all sets)
  • 1b) Press (strict)
  • *6-6-6-6-6-6
  • (70% of your new 1 RM across all sets)
  • then…
  • Complete 2 rounds of the following for max reps/distance:
  • 2,5 min DU’s
  • 2,5 min 20 m shuttle runs
  • 2,5 min Row […]
By |January 13th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 13 Jan 2014
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Workout of the Day, WOD – Sat, 11 Jan 2014

    • Trigger/Warm-up/Mobilise/Activate

 

    • Philippines Fundraiser 2014 – $10 (http://www.rxit.co.za/Content/Philippines%20Fundraiser%202014.aspx)

 

    • WOD 1 – TOTALS
    • – Oly total = snatch + clean and jerk
    • – CrossFit total = squat + military (strict) press + deadlift
    • Each lift is a scoring opportunity as well as the […]
By |January 12th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Sat, 11 Jan 2014
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