NEWS


NEWS:
GET STARTED TODAY SIGN UP FOR YOUR FREE TRIAL CLASS. CLICK HERE TO SIGN UP!
URGENT: We have moved across the road, find us at 442 Atterbury Road, Pretoria.


Tuesday, 30 April 2013

CrossFit Greenlyn WOD Tuesday 30/04


MORNING:
Strength Fitness B

EVENING:

CrossFit Fitness

"Cindy"
20MIN AMRAP
5 Pull Ups
10 Push Ups
15 Squats
then
"Grace"
For Time:
30 Clean and Jerks (60/30)

Sunday, 28 April 2013

CrossFit Greenlyn WOD Monday 29/04

MORNING:
CrossFit Fitness

Muscle Up Practice/Build Up
then:
"Helen"
3 Rounds for Time
400m Run
21 KB swings (20/12)
12 Pull Ups
then
"Karen"
For Time:
150 Wall Balls (10/7.5)


EVENING:
Strength Fitness B



PLEASE NOTE MEMBERS:
Classes will be starting Promptly at 5 min Past after Sign in 

Wednesday, 24 April 2013

CrossFit Greenlyn WOD Thursday 25/04




Morning:
CROSSFIT FITNESS: Chipper

30 DU or 300skips
30 Push Press
30 WB Burpees
30 Tyre Flips/Supported (x  reps by people doing it Eg: 1person =30reps/2people=60reps/3ppl=90)
30 Jumping Pull Ups
30 Dual KB P/Press (24s/12s)
30 MB over Shoulder Drops (10/7.5)
30x10m OH Runs (35/20)
30 Over Box Jumps (24/20in)
30 Inch Worms
30 Split Snatch (40/20|
30 KB Walking Swings (24/16)


Time Limit 50 minutes



Evening:
STRENGTH FITNESS WORKOUT B


*Please Note:
We apologize for lack of programming on the website with the new programming. We will get it up and running soon!

We appreciate your patience!

Tuesday, 23 April 2013

Monday, 22 April 2013

CrossFit Greenlyn WOD Tuesday 23/04

MORNING:
CrossFit Fitness


1 Arm Kettlebell Swing
5 rep Max Weight  Build Up
Full Standard Exploding Burpee Practice

(10 rounds/90 sec)
then
On the minute every minute perform:
10 Double Unders
5 squat Snatches (40/20)
(20 min Survival)


EVENING:
Strength Fitness Workout B

CrossFit Greenlyn News 22/04


And here it is, that moment everyone has been waiting for: (Click the Link, the image here is a sample)


CrossFit Greenlyn's Training Program Schedule:


We have added the following 3 Categories:

*Dedicated CrossFit Strength Style A and Style B classes*

-To help strengthen and condition our mechanics to aid CF workouts.
-By combining Style A and Style B classes for a full body workout.
-It will be followed by 10-15 minutes CrossFit Style workouts.

*Dedicated CrossFit Fitness and Skill classes*
-To help teach/practice CrossFit Skill Movement key points.
-It will be followed by 20-40 minutes of CrossFit Style Workouts.

*Fundamental Teaching classes/Catch Up classes.
-To aid teach and primarily help aid new members the mechanical requirements for movements:
Front squat; Overhead squat; Shoulder press; Push press; Push jerk; Deadlifts; Sumo deadlift high pull;
Medicine ball clean, (And the Snatch*)
-Catch up classes, allow members to perform any of the days workout they may like to perform.


Sunday, 21 April 2013

CrossFit Greenlyn WOD Monday 22/04


Morning:

STRENGTH/CONDITIONING
Fitness Workout



Evening:
CROSSFIT/CARDIO
 Fitness Workout



NEWS:
Were working on a New Programming for Members.
4-5 Times a week members can double Train

We will be introducing:
Gateway Fundamental Classes for 1st Time CrossFitters

TIMES: 6:30pm Classes Monday-Thursday

Thursday, 18 April 2013

CrossFit Greenlyn WOD Friday 19/04

CrossFit Total
Squat 1-1-1
Strict Shoulder Press 1-1-1
Deadlift 1-1-1
Add the heaviest weight lifted for each movement to get your score

then
Annie
For Time:

50-40-30-20-10
Double Unders
Sit Ups
(10 min Limit)

Wednesday, 17 April 2013

CrossFit Greenlyn WOD Thursday 18/04


Warm up:
100m Run
30 Push Ups
15 Lateral Lunges

100m Run

CrossFit Greenlyn Chipper #230 Snatch Squats onto Medicine Ball (30/10)
30 Shuffle 5m Runs
30 KB Swing 2s Pause on Top (24/16)
30 Knee 2 Elbows
30  Box Jump, and Squat on the Box
90s Total HSPU ( Minimum of 10 sec Increments)
30 KB to Goblet Squat onto Medicine Ball (24/16)
30 Wall Ball 'two fer one' (10/7.5)
30 Overhead Squats onto Medicine Ball (40/20)
30 Medicine Ball Pike Situps (10/7.5)
30 Full Kips (Right through Kip without the Chin to Bar)
30 Thrusters onto Medicine Ball (40/20)

(45 min Limit)

Tuesday, 16 April 2013

CrossFit Greenlyn WOD Wednesday 17/04


Snatch Pull
Drills
3rep

KB Cleans
Practice 1rep

10 sets /90 seconds

then
21 Deadlift (90/40)
800m Run
21 Barbell Facing Burpees

15 Deadlifts
400m Run
15 Barbell Facing Burpees

9 Deadlifts
200m Run
15 Barbell Facing Burpees

Monday, 15 April 2013

CrossFit Greenlyn WOD Tuesday 16/04


Thruster
3rep Max Build Up

Hand Stand Push Up Holds Up to 30sec

10 sets / 90 seconds

then
For Time:
Skipping DU
50-40-30-20-10

 MB Pike(10/7.5)
5-10-15-20-25

Wall Ball '2fer1' (10/7.5)
2-4-6-8-10

Sunday, 14 April 2013

CrossFit Greenlyn WOD Monday 15/04


Lunges Alternating Legs
5 rep per side


KB Snatch
Practice 1-3 rep per side

then
For Time:
8 Box Jumps
100m 1KB run (20/12)
5 Snatch (45/22)
7 Rounds

Thursday, 11 April 2013

CrossFit Greenlyn WOD Friday 12/04

Pistal Squat
5 reps per Leg

 Crab Holds
Practice

10 sets/90 seconds

then
For Time:

Skip
250 DU

Shoulder Press
30 (20/10)
Push Press
25 (30/15)
Push Jerk
20 (35/15)

CrossFit Greenlyn WOD Thursday 11/04


Warm Up

CrossFit Greenlyn's 1st Chipper:

For time:
30 Squat Cleans (25/60)
30 Toes to Bar
30 Push Ups
30 Sit Ups
30 Dead Lifts (90/35)
30 Double Unders
30 Pull Ups
30 Box Jumps
30 Ring Dips
30 Wall Balls (10/7.5)
30 OH Sq (30/15)
30 Burpees

(40min Time Limit)

Tuesday, 9 April 2013

CrossFit Greenlyn WOD Wednesday 10/04

100m Run / Rest 1min
2 Rounds
200m Run / Rest 1min30sec
2 Rounds
400m Run / Rest 2min
2 Rounds


then10-20-30-40-50
1KB OH Lunges (20/12)

50-40-30-20-10
KB Swing

NOTE: 5 DU after Each Lunge Set
5 Push Ups after Each KB Swing Set

Monday, 8 April 2013

CrossFit Greenlyn WOD Tuesday 9/04


Weighted Strict Pull Ups

 5 reps

Turkish Get Ups
1 rep per side Build Up

then
Death By:
1+1 K2Elbow
1+1 Sit Ups
1+1 OH Squats (20/10)

Fail- then Reverse Reps back down till till time ends.




CrossFit Greenlyn WOD Monday 8/04

Negative Push 3 Second Holds
1rep Max
(Place weights on your back)Hanging L Holds
Max Seconds

10sets/90seconds


3 Rounds for Time:
5-10-15
Using 1 Bar (20/30):

1 Clean
1 Front Squat
1 Press
1 Back Squat
800m Run

(15min Cap)

Saturday, 6 April 2013

CrossFit Greenlyn BOOTCAMP Saturday 6/04


Teams of 2 Individuals: 

Person A performs:
30 Push Ups
30 Squats
30 Sit Ups
30 Box Jumps
then Person B performs.

Person A performs:
20 Burpees
20 Toes to Bar
200m Run
20 Jumping Pull Ups
20 Wall Balls (10/7.5)
then Person B performs.

Person A performs 1 rep then B Performs 1 rep
they continue till finish all the prescribed reps and Swap Movements:

15 Push Ups / 10 Burpees
15 Squats / 10 Toes to Bar
15 Sit Ups / 200m Run
15 Box Jumps / 
 10 Jumping Pull Ups
20 Wall Balls Each ( 1 rep at a time each)

 

Friday, 5 April 2013

CrossFit Greenlyn WOD Friday 5/04

Deadlift
1rep Max Build Up



then
For Time:
30 Wall Balls (10/7.5)
10 Ring Rips
10 Push Ups

20 Wall Balls
15 Ring Dips
20 Push Ups

10 Wall Balls
20 Ring Dips
30 Push Ups


15min Cap

Thursday, 4 April 2013

CrossFit Greenlyn WOD Thursday 4/04

OPEN 13.5 (The Grand Final)

Complete as many rounds as possible in 4 minutes of:
15 Thrusters (45kg/29kg)
15 Chest to Bar Pull Ups

IF YOU:
Complete 90 reps in 4 minutes then add 4 minutes
Complete 180 reps in 8 minutes then add 4 minutes
Complete 270 reps in 12 minutes then  add 4 minutes

Tuesday, 2 April 2013

CrossFit Greenlyn WOD Wednesday 3/04

Back Squat
3rep max Build Up

Skin the Cat
10 sets/90seconds

then
200m Run
25 Pull Ups
5 Rounds
Every 2 minute during the workout: 5 Burpees + 1 rep every 2 minutes following



Monday, 1 April 2013

CrossFit Greenlyn WOD Tuesday 2/04

Hang Snatch 
1 rep Build Up

Leg Shuffle Ladder Speed Practice

1sets/90seconds

then
25min AMRAP
Add 1 rep Each round to the Each Movements:
1 Air Squat
2 Double Unders
3 Kettlebell Swings (24/16)