Posts tagged with ‘community’

  • WOD Blog | Workout of the day

    WEDNESDAY 22-11-2017

    - by Admin

    HAPPY BIRTHDAY TO CHARISSA LOURENS AND ROBERTO DE ROCHA!

    CONDITIONING

    In teams of 3, 6 rounds EACH for time of:
    500m row
    30 walking lunges
    10 burpees

  • CFJ END of 2017 PARTY

    - by Imtiaz

    The annual CFJ HQ and EAST end of year bash will be on Saturday 18  November. As always there’ll be a catered meal, tunes, an awards ceremony, a bar, and loads of good times.

    We’ve announced the date early this year, so mark it in your calendars now and look out for an early booking confirmation soon.

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    FRIDAY 17-11-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    In pairs, 12 rounds of:
    20 second static hang
    Max rep strict push-ups
    *While buddy 1 hangs the other does push-ups. Rotate for 12 rounds each.

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    In pairs, 30 reps each of:
    Bar muscle-ups

    *I go you go as fast as possible

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

  • WOD Blog | Workout of the day

    TUESDAY 14-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ROXANNE CLARK!

    CROSSFIT

    A. CONDITIONING

    7 rounds for time:
    200m run carrying one dumbbell (L1: 15/10; L2: 25/15)
    10 burpee box jump overs, 24/20″
    20 alt. DB power snatches

    GI JOZI

    A. CONDITIONING

    FGB Style – 5 Rounds

    Station 1: Calorie Row
    Station 2: Plate Ground to Overhead
    Station 3: Abmat Sit ups
    Station 4: Hurdle Jumps
    Rest 1 minute

    B. ACCESSORY

    In Groups of 4 – 10 min AMRAP

    Max Distance Sled Push