NEWS


NEWS:
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URGENT: We have moved across the road, find us at 442 Atterbury Road, Pretoria.


Thursday, 28 November 2013

THURSDAY MORNING

THURSDAY MORNING
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips
-Each Overhead Squat Bring Hands Closer together
-Replace the Back-Ext:
Handstand Walk/Hold (30-45 seconds)
Metcon
Metcon (5 Rounds for time)
Every 5 Minutes For Time:
8 Clean and Jerk (85/55 // 65/30)
12 Chest to Bar / Pull Ups (Both RX)
5 Wall Climbs (Both RX)
15 K2E // 30 Situps

Snatch TGO (12MIN TO FIND 5RM Snatch TGO)
Snatch from Floor and Repeat Reps without dropping the bar or releasing your hands.

Tuesday, 26 November 2013

26/11 TUESDAY

TUESDAY MORNING: E+C
Warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
25 Round Surival Every 60seconds
1 Clean and Jerk (70/40 // 60/30)
2 Deadlift
2 Burpee over the Bar

If you fail to complete a round in the cut off till remaining time left:

then

AMRAP
10 DU
20 Air Squats
30 Push Ups Hands on 15kg Plates

Score will be rounds completed and total reps completed in the AMRAP
Weightlifting

Bear Complex (12min to Find 1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

-Fran after effects with legless rope climbs-

Tuesday, 19 November 2013

20/11 WEDNESDAY MORNING:

20/11 WEDNESDAY MORNING:
Warm-up
Weightlifting
Overhead Squat (5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
Every Minute Death By:
1+1 Pull Ups
1+1 Box Jumps
20 Round Survival
(Score is Each Round Complete and Total Reps completed in current round before time ran out.)

If you fail continue with remaining Rounds: with Penalty:
5+1 Wall Balls per Round 10/7.5kg

-Another shopping spree at CFG before the WOD-

Sunday, 17 November 2013

17/11 MONDAY MORNING:

17/11 MONDAY MORNING:
Weightlifting
Push Jerk (12MIN TO FIND AND PRACTICE 3RM)
Metcon
Metcon (Time)
FOR TIME: (30min Cap)

BUY IN:
800m Run
40 Box Jumps (24/20 // 30/24)

then

7 ROUNDS:
10 (Two For One // Wall Balls ) 10/7.5
15 Toes To Bar

then

100 Double Unders
40 Pistols // 40 KB Goblet Squats (24/16)

(1 Sec Penalty for every uncompleted repetition)



-2013-02-13 the day it all began-

Tuesday, 12 November 2013

12/11 TUESDAY

12/11 TUESDAY: MORNING BURNOUT
Warm-up
200m Run

then

3 Rounds:
5m Handstand Walks / HS Wall Hold
6 Bar OH Knee to Floor Lunges (20/15)
8 Bridge to Side2Side Bridge Presses
Weightlifting
Thruster (3-3-3-3-3-3-3)
Metcon

Metcon (Time)
FOR TIME: (22 minute Cap)

Buy In:
40 Toes to Bar

then

5 Rounds:
200m (25/20kg Run // 20/15kg Run )
10m Handstand Walk // 45s Unbroken Handstand Wall Hold

then

Buy Out:
40 Knees to Elbows

Saturday, 2 November 2013

02/11 SATURDAY: Bootcamp

02/11 SATURDAY
Warm-up
400m and Inch Worms for 2 Rounds
Run 400m
Perform There and Back Inch Worms
2 Rounds
Metcon
Metcon (AMRAP - Rounds and Reps)
Team 15 Min Amrap
3-4-5-6-7-8-9-10-11-12 and continue adding 1 rep till time runs out
Thrusters (40/25)
Pull Ups

Before person switching with the Active team mate they must have completed:
5 Air Squats
5 Push Ups

Rest 5 minutes
Metcon (Time)
Team 12 Min Amrap
2-3-4-5-6-7-8-9-10-11 and continue adding 1 rep till time runs out
Snatch (40/25)
Sit Ups

Before person switching with the Active team mate they must have completed:
5 Air Squats
5 Push Ups
Metcon (Time)
Team 9 Min Amrap
1-2-3-4-5-6-7-8-9-10 and continue adding 1 rep till time runs out
Clean and Jerk
Toes to Bar
Cool Down

Stretch - Quick (No Measure)
Hold Each for 10 seconds
1) Lying Leg Tuck  Hamstring Stretch
2) Lying backwards Quad Stretch
3) Lying Reach for Toes Back Stretch
4) Sitting Groin tuck Stretch
5) Kneeling Looking up Back Stretch
6) V Shape Calve Stretch
7) Walking Forward from V to Hand & Hold