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Wednesday, 31 July 2013

CrossFit Greenlyn Thursday 01/08

WOD 1

For Time

25-20-15-10-5
Double Unders
Push Press

-Into the Sunlight the Weideman was born-

WOD 2

In House Challenge August Week 1

-New members/family Coming soon-

Tuesday, 30 July 2013

CrossFit Greenlyn Wednesday 31/07

WOD 1

For Time:
30 1 Arm Alt Snatches



WOD 2
For Time:
1km Run
10 Air Squats
10 KB Alt Swings
20 Air Squats
20 KB Alt Swings
30 Air Squats
30 KB Alt Swings
1km Run


When walking the dog becomes double trouble



Congrats to Loukas Nadiotis from CrossFit Horizons team from Australia for coming 35th in the world at the CrossFit Games 2013!

Monday, 29 July 2013

CrossFit Greenlyn Tuesday 30/07

WOD 1

10 min Build up
1+ Pull  Ups
1+ Wall Ball

then
10 min to Reverse


WOD 2
For Time:
30 MU


Sunday, 28 July 2013

CrossFit Greenlyn Monday 29/07

WOD 1

 For Time:
15 Deadlifts
10 Clean Squats
5 Jerks



WOD 2

3 Rounds For Time:
21 Snatch (Touch and Go)
15 Double Unders
9 Burpees

Wednesday, 24 July 2013

CrossFit Greenlyn Thursday 25/07

WOD 1
AMRAP
30sec Front Squats
30sec Rest
30s Burpee Barbell
30s Rest
30 Deadlifts

3 Rounds for Total Reps
Rest 2min then
For Time:
Double Unders
200 minus Total Reps
 


WOD 2

In House Challenge July Week 4

Tuesday, 23 July 2013

CrossFit Greenlyn Wednesday 24/07

WOD 1

60sec on 60sec off
10 Reverse Shuffles

12 Toes to Bar
15 Rounds



WOD 2:










Monday, 22 July 2013

CrossFit Greenlyn Tuesday 23/07

WOD 1

7 Rounds for Time:

 8 KB Swings
5 Reps Clean Squats



WOD 2
Every 90s

10 Wall Balls
10 Double Unders
10 Rounds

Sunday, 21 July 2013

CrossFit Greenlyn Monday 22/07

WOD 1

AMRAP:
Add 2 reps each round
2 Push Press
2 Double Unders


WOD 2

For Time:
30 OHS
3 MU
20 OHS
2 MU
10 OHS
1 MU


Wednesday, 17 July 2013

CrossFit Greenlyn Thursday Nelson Madiba Day 18/07

WOD 1

Total of 67 Reps for 3 Rounds for Madiba for Time:

 22 DU
22 Alternated 1KB Clean and Jerks (24/16)
23 Burpees

WOD 2

In-house Nelson Madiba Challenge July Week 3



Tuesday, 16 July 2013

CrossFit Greenlyn Wednesday 17/07

WOD 1
(MORNING)

14 Rounds Every 90s
3 Snatch Squats
5 Box Jumps



WOD 2
(EVENING)

10 RFT:

15 Wall Balls
30 Sit Ups



Monday, 15 July 2013

CrossFit Greenlyn Tuesday 16/07

WOD 1
(MORNING)

20min Amrap:
5 Clean and Jerks
10 Dips
15 Shuffles



WOD 2
(EVENING)
Death By:
1 L Pull Ups
1 Front Squat
Till Failure, take 1 minute off then reverse.




Sunday, 14 July 2013

CrossFit Greenlyn Monday 15/07

WOD 1
(MORNING)

30-20-10
SDLHP
Wall Balls


WOD 2
(EVENING)

4 Rounds for Time:
400m Run
30 Chest to Bar

July 2013 Week 2 Challenge 6:30 Class

Wednesday, 10 July 2013

CrossFit Greenlyn Thursday 11/07

WOD 1
(MORNING)

For Time:
1km Run
30 Split Snatches
30 Pull Ups
1km Run

WOD 2
(EVENING)

July In-House Challenge Week 2


Tuesday, 9 July 2013

CrossFit Greenlyn Wednesday 10/07

WOD 1
(MORNING)

20MIN AMRAP:
15 Double Unders
30 Air Squats



WOD 2
(EVENING)
EVERY 60S FOR 15MIN
4 OHS
8 Box Jumps
 Guess which pretty lady came to visit Tuesday WOD



Monday, 8 July 2013

CrossFit Greenlyn Tuesday 09/07

MORNING STRENGTH
WOD:
15 Rounds
Every Minute:

3 Wall Balls
1 MU


EVENING CARDIO
WOD:

For Time:
10-20-30
Front Bar Walking Lunges Per Leg
1-2-3
200m Run


Like burpees

CrossFit Greenlyn Monday 08/07

MORNING CARDIO

SKILL
Skipping

WOD
15-12-9-6-3
Deadlift
Pull Ups
Burpee Runs
30 Double Unders


EVENING STRENGTH

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