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, 29 October 2013

30/10 WEDNESDAY

30/10 WEDNESDAY
Metabolic Conditioning at its finest!

- We all love surprises! -

Monday, 28 October 2013

29/10 Tuesday

29/10 TUESDAY
Warm-up
Warm-up
Various arm Stretches and some Pull Ups
Metcon
Metcon (Time)
30min Limit

7 Minutes to Find Your:
1RM Weighted Pull Up

3 min Rest

Buy In:
10-15-20
Thrusters (20/15)
OHS (20/15)

SETUP AND COMPLETE 4 ROUNDS:
4/8/12/16 Squat Cleans
12 Strict Pull Ups
16 Push Ups

RX:
70/35
Ladies - 1E

RX+
80/40
Weighted Pull-ups 

Sunday, 27 October 2013

28/10 MONDAY: 13.1 The Double Under Bar Chronicle

28/10 MONDAY
13.1 The Double Under Bar Chronicle
Warm-up
Warm-up
Inch Worms,
20 Push Ups
Bear Crawls,
10 Reverse Back Bridge
Sumo Walking Squats,
20 Mountain Climbers
200m Run
Metcon
Metcon (AMRAP - Reps)
17min AMRAP
40 DU (Total Reps 40)
30 Pull Ups (70)
30 DU (100)
30 Box Jumps (130)
20 DU (150)
30 C2B (180)
10 DU (190)

If time Remains
Setup and Complete
AMRAP Bear Complex (40/25)
RX+ (50/30)
Weightlifting

Hang Snatch (12min Find Your 1RM Hand Snatch)

Saturday, 26 October 2013

25/10 FRIDAY

25/10 FRIDAY
You said Total and What???

Warm-up
Warm-up
1 Round: (10min Cap)
5 Back Squats (20/15)
10 Shoulder Press
15 Deadlift
20 Wall Balls (10/7.5)
15x3 Skips (So 45 in total)
10 Pulls Ups
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You will be placed in pairs and will have  8 minutes to determine each lifts 1 rep max. Total time is 24 minutes.
Your scores are individually taken and the final score will be the total weight for all 3 lifts combined.
Back Squat 
Shoulder Press 
Deadlift 
Metcon
Metcon (Time)
Team of 2 15min AMRAP of:
150 Wall Ball (7.5/5.0)
270 Singles
30 Jumping Pull Ups

Resting Team Mate Must Hold a
20/15kg Bar Overhead for A to be able to perform hes/her reps

26/10 SATURDAY BOOTCAMP: What if Murph had a evil twin?

26/10 SATURDAY BOOTCAMP
What if Murph had a evil twin?
Warm-up
150m Run
15 Inch Worms
30 Mountain Climbers (Total of 30)
Metcon

Metcon (Time)
FOR TIME:
1km Run (All Team Mates must Finish)

Complete All:
150 Pull Ups
300 Push Ups
450 Air Squats on MB

then:

1km Run (All Team Mates must Finish)

150 Box Jumps (24/20")
300 KB Swings (24/16)
450 Jerks (40/25)

1km Run (All Team Mates must Finish)

50min Cap
------------------------------------------------------
RX+:
Chest to Bar Pull Ups
PR Push Ups
Plate Air Squats on MB (20/15)

Box Jumps (30/24)
KB Swings Stay Same
Jerks (50/30)

Friday, 25 October 2013

25/10 FRIDAY

25/10 FRIDAY
You said Total and What???



Warm-up
Warm-up
1 Round: (10min Cap)
5 Back Squats (20/15)
10 Shoulder Press
15 Deadlift
20 Wall Balls (10/7.5)
15x3 Skips (So 45 in total)
10 Pulls Ups
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You will be placed in pairs and will have  8 minutes to determine each lifts 1 rep max. Total time is 24 minutes.
Your scores are individually taken and the final score will be the total weight for all 3 lifts combined.
Back Squat 
Shoulder Press 
Deadlift 
Metcon
Metcon (Time)
Team of 2 15min AMRAP of:
150 Wall Ball (7.5/5.0)
270 Singles
30 Jumping Pull Ups

Resting Team Mate Must Hold a
20/15kg Bar Overhead for A to be able to perform hes/her reps

Tuesday, 22 October 2013

23/10 WEDNESDAY

23/10 WEDNESDAY
Shopping Spree Wednesday
Warm-up
WU: Warm-up
You have 10minutes to Be Explained Todays workout/ Practice and Prepare Yourself for the Movements:
Deadlift
Snatch
Clean and Jerk

Decide Which Weight you will be using. You can choose for each workout what your scaling will be.

If you have the allocated time cap to complete each workout.

After each time Cap there will be 5 minute prep time for the next workout.
Metcon
Score: Metcon (3 Rounds for time)
Your Ranking is based on your minimum Scaling. EG: If you do 2 on RX+ and one on Scaled requirements. You will score Scaled
Scoring
Round 1 = Workout 1
Round 2 = Workout 2
Round 3 = Workout 3
A: Metcon (Time)
For Time (15min Cap):
Buy In:
1200m Run
40 Burpees

then

21-15-9
Deadlifts (90/45)
PR Push Ups

RX+
Bar Burpees
DeadLift (100/50)
B: Metcon (Time)
For Time (12min Cap)
Buy In:
40 Box Jumps (24/20)
800m Run

then

21-15-9
Snatch (50/28)
Pull Ups

RX+
Box Jumps (30/24)
Snatch (60/30)

C: Metcon (Time)
For Time (8min Cap)
Buy In:
400m Run
40 Sit Ups

then

21-15-9
Clean and Jerk (40/25
Air Squats

Sunday, 20 October 2013

21/10 MONDAY

21/10 MONDAY
Total Under the Ball Fun!
Warm-up
Warm-up
Power Clean Drill Practice:
Knee
Touch
Passage
Shrug
Elbows Up + Catch
Weightlifting
Power Clean (Dead from Floor Start: Every 90s 1-1-1-1-1-1-1)
Metcon

Metcon (2 Rounds for reps)
10 Rounds for Total Reps of Alternating Between movements:

60s Wall Ball
30s Rest
60s Double Unders
30s Rest

Standards:
Rx+:
Double Unders
Wall Balls (10/7.5)

Rx:
Double Unders
Wall Balls (7.5/5)

Scaled:
5 Singles / Double Unders / Attempted DU
Wall Balls (5/2.5)

Scoring: Make a Note of Each Rounds reps of DU and WB:
Round 1: Total of 10 Rounds WB Done
Round 2: Total of 10 Rounds  DU Done

Saturday, 19 October 2013

19/10 Saturday

19/10 SATURDAY MEMBERS BOOTCAMP
3 Way Team Fun!
Warm-up
Warm-up
RULES:
1)
This is a Rotation format. You decide who will be 1, 2 and 3. And Rotate working athlete in order of 1 then 2 then 3 and back to 1 to repeat the order.

2)
Teams must Choose either if their going for:
Scaled
RX or
RX+

3)
3 Burpees must be done before a new athlete in team can pick up a bar.
3 Toes to Bar must be done by waiting athlete whenever a change is made.

4)
When a movements reps is completes athletes must rotate before going on.

10 Reps for Each Athlete in Workouts Rule Fashion of:

Snatch (Bar moves from floor to Overhead)
Clean (Bar Moves from floor to Shoulder)
Jerk (Bar moves from shoulder to overhead)
Metcon

Metcon (Time)
Complete the following for Time in a 30min Cap:

5 Rounds Total
20 Snatch
20 Cleans
20 Jerks
30 Wall Balls

Then If Time Remains:
150 Pull Ups

Bar:
Scaled: 30/18
Rx: 40/25
Rx+: 45/30

Medicine Ball
Scaled: 5/2.5
Rx: 7.5/5
Rx+: 10/7.5

Pull Ups
Scaled: 1 Elastic/ 2 Elastic
Rx: Pull Ups/ 1 Elastic
Rx+ Chest to Bar/ Pull Ups

Thursday, 17 October 2013

18/10 Friday


18/10 FRIDAY

Snatch Balance (5-5-3-3-1-1-1)

Behind The Neck Jerk (5-5-3-3-1-1-1)

Inverted Ring Rows 

Max Height Box Jump (Distance)
Max Height Box Jump

Metcon (Time)
For Time: (7min Cap - 1sec Penalty per unfinished Rep
200m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

RX:
Men - Pull Ups
Ladies - 1 Elastic Pull Ups

RX+:
Men - Chest to Bar Pull Ups
Ladies - Pull Ups

Wednesday, 16 October 2013

17/10 Thursday

17/10 THURSDAY
Anyone up for a Threesome.
How about some RX+ with that?
Warm-up
Complete the Following 3 Workouts in 35 minute Cap.

You have 10 Minutes to setup and Ask any questions to your scaling/setup.

You either RX all 3 or RX+ all 3

You will record the Split Time for Each Workout.

There is a RX and RX+ option for each:
Metcon (3 Rounds for reps)
Score Each of the 3 Workouts Times Here
Note the total time is a 30min Cap
Metcon
Metcon (No Measure)
"DT Modified"
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX:   (50/25)
RX+: (60/30)

Use Total Time
(Time Also Includes Setup)
Metcon (No Measure)
"Elizabeth Modified"
21-15-9
Clean
Ring Dips

RX:   (50/25)
RX+: (60/30)

Use Total Time
(Time Also Includes Setup)
Metcon (No Measure)
"Modified Nancy"
5 Rounds
400m Run
15 Overhead Squats

RX:   (35/25)
RX+: (40/30)

Use Total Time
(Time Also Includes Setup)

Tuesday, 15 October 2013

16/10 Wednesday

16/10 WEDNESDAY
Bring your Jump Ropes/Strong Grips!
Warm-up
Warm-up
3min to Practice 10 of Each:
Kip
Full Kip
Pull + Push

3min to Practice 8 of Each
Toes 2 Bar
Knee 2 Elbow

3min to Practice 5 of Each
Pull Ups
Chest 2 Bar
Weightlifting
Front Squat (Every 2:00 Perform 5-5-5-5-5)
Metcon

Metcon (Time)
FOR TIME: (12 Min Cap)

"Rx":
30 DU
30 Pull Ups
20 DU
20 Knee 2 Elbow
10 DU
10 Ring Dips

"Rx+"
30 DU
30 C2B Pull Ups
20 DU
20 Toes 2 Bar
10 DU
5 Bar Muscle Ups
5 Ring Muscle Ups

Monday, 14 October 2013

15/10 Tuesday

15/10 TUESDAY
Who's up for twice the fun?
Warm-up
Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Weightlifting
Snatch (1:30min 1-1-1 2:00min 1-1-1-1)
Metcon

Metcon (Time)
"Rx":
4 ROUNDS
400m Run
20 Box Jumps (24/20)
10 Snatches (40/25)

"Rx+":
2 ROUNDS
800m Run
20 Box Jumps (30/24)
10 Snatches (60/30)

Sunday, 13 October 2013

14/10 Monday

14/10 MONDAY
To "Rx" or to "Rx+" that is the question...

Warm-up
Warm-up
3 ROUND 5 MINUTE PVC WARM UP
2 Clean + Presses
2 Clean + Push Press
2 Clean + Push Jerks
2 Clean + Split Jerks
Break Each Clean into:
Knee
Touch
Knee
Passage
Shrug
Elbows Up + Drop
Clean and Jerk (Every 2min 1 set: 3-3-2-2-1-1-1-1 (Time 16min))
Goal is to get to a New 1 Rep Max
Metcon
Metcon (Time)
FOR TIME: (12min Cap)
Buy in:
40 Opposite Facing Burpees

then option of "Rx" or "Rx+"

Rx:
3 ROUNDS:
20 Wall Balls
30 Air Squats

Rx+
3 ROUNDS:
20 Wall Balls
12 Weighed Alternating Pistols (10/5)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
If Time Remains of the 12 minutes
Setup then and try Complete the Rx Lady Grace
(60/40)

Thursday, 10 October 2013

11/10 Friday

11/10 FRIDAY
Today is a Heavy Total Day!
Warm-up
Warm-up
5-8-10 REPS
Shoulder Press (20/15)
Bench Press (20/15)
Bent Over Row (20/15)
Ring Rows
Metcon
Teams of 2 for a Quick Overall Total Time Need to Complete the Following Movements with 3 attempts from each athlete. Their Heaviest achieved Attempt's Weights will be added together for Score.

Needed from Each Person:
A) their Max Weight Achieved
B) their Max Weight & Team Mates Added.
A: Metcon (4 Rounds for weight)
Max Weight Lifted from both Added for Each of the 4 Lifts:
1) 3rep Shoulder Press
2) 3rep Bench Press
3) 3rep Bent Over Row
4) Max Rep Pull Ups (1rep = 1kg)
Write your team mates name in the note.
B: Metcon (Time)
Total Time Team Took to Complete all 4 Movements:
Weightlifting
Shoulder Press (Heaviest 3 reps Individual Achieved)
Bench Press (Heaviest 3 reps Individual Achieved)
Bent Over Row (Heaviest 3 reps Individual Achieved)

Pull-ups (Heaviest 3 reps Individual Achieved)