WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    FRIDAY 28-09-12

    - by Imtiaz

    Fitness Level Testing

    OHS

    Either establish a 1RM, or test max reps at bodyweight, or both!

    Optional run/row, or MetCon benchmark testing

  • WOD Blog | Workout of the day

    WEDNESDAY 26-09-12

    - by Imtiaz
    HAPPY BIRTHDAY NIKI HARF!

    Fitness Level Testing

    Push press

    Establish a 1RM in 15 minutes

    Max rep double unders

    Pick any gymnastics skill level to test

  • WOD Blog | Workout of the day

    TUESDAY 25-09-12

    - by Imtiaz
    HAPPY BIRTHDAY JOHN McKEVITT, OUR ROVING CROSSFITTER!
    We’re testing fitness levels this week. Assess your progress against the skills chart in the gym, as well as against your previous bests. If you get a PB, get it up on the PB board and make some noise about it!

    Fitness Level Testing

    Back squat

    Establish a 1RM in 15 minutes

    TGU

    Establish a 1RM in 15 minutes

    Pick any gymnastics skill level to test

  • WOD Blog | Workout of the day

    MONDAY 24-09-12: Heritage Day

    - by Imtiaz

    There will only be one class today at 08h30 due to the public holiday.

    10-8-6-4-2-4-6-8-10
    Hang power clean (65/40kg)
    Burpee

  • WOD Blog | Workout of the day

    MONDAY 17-09-12

    - by Imtiaz

    WoD

    21-18-15-12-9

    SDHP
    Pull-up
    400m

    WoD Conditioning

    15-12-9-6-3

    KB SDHP
    Band assist KIPPING pull-ups, or ring rows
    400m

    If you have insufficient KIPPING pull-up practice, you are on ring rows