This will be the second of our “In-Box Summer Challenge Events”…the 1st was done last week and will be repeated later this week for all who missed!
Qualification Individual Workout 1
Women: In 5 minutes, perform as many repetitions in the scheme of 3-6-9-12-15-18-21-24-27-etc of: 34 kg (75 pound) Front Squats / Bar-facing Burpees.
Men: In […]
By crossrob|2013-10-29T10:27:22+02:00October 29th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 29 Oct 2013
1) Complete 2 rounds of the following (rest as required):
Max Hold L-sit
Max Hold Tuck Planche
Max Hold Rear Tuck Lever
Max Hold Front Tuck Lever
(Those who do not accumulate a min of 10 […]
By crossrob|2013-10-24T20:08:33+02:00October 25th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 25 Oct 2013
5-5-5 (complete all 3 sets at your 1 RM for cleans)
* Rest precisely 90 sec between reps
then…
2) Complete following for time:
30 Thrusters (20 kg / 13 kg)
Row 750 m OR 75 SDHP (20 kg / 13 kg)
20 Wall Balls (20 kg / 13 kg)
Row 500 m OR 50 SDHP (20 kg / 13 kg)
10 Wall Balls (20 […]
By crossrob|2013-10-23T20:19:44+02:00October 24th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 24 Oct 2013
2) Complete 3 Rounds of the following for time (UWS Athletes only 1 round):
10 Clean (squat) & Jerk (push) (50 kg/ 30 kg)
40 DU’s
10 C2B Pull-up’s (or 15 Pull-up’s)
Score = Time
UWS Athletes – practice handstand walking
Cool-down/Trigger Ball/Foam Roll/Stretch
By crossrob|2013-10-22T14:19:40+02:00October 23rd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 23 Oct 2013
1) Work up to a challenging load on the Bear Complex (NB ensure perfect technique at this load!)
* power clean – front squat – push press – back squat – rear heave press
* 1-1-1-1-1-1 (on this challenging load)
Bar starts on floor!
then…
2) Complete the following for time:
Run 400 m
21 HSPU’s
Run 300 m
15 HSPU’s
Run 200 m
9 HSPU’s
Time […]
By crossrob|2013-10-22T14:05:23+02:00October 22nd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 22 Oct 2013
We will be commencing our In-Box Summer Challenges. This will be a Performance Challenge with Winners & Prizes for the following categories:
1) Absolute King
2) Absolute Queen
3) Most Improved Male &
4) Most Improved Female
Entry Fee = R40 per person (NB – those who officially enter the 2 events below – Rxit Summer […]
By crossrob|2013-10-20T19:40:54+02:00October 21st, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 21 Oct 2013