Tag Archives | lunge

SATURDAY 21-01-12

Team Workout

Buy in:
300 double unders
*divide reps up as you choose. All 300 must be completed before moving on.

20 rounds of:
4 deadlifts
8 cleans
12 push jerks
*To be performed in relay style. Only 1 member working at a time. The round must be completed before changing athletes. Each athlete must complete at least one round.

Cash out:
10 x 20m OH walking lunge
*To be performed in relay style. Only 1 member working at a time. The round must be completed before changing athletes. Each athlete must complete at least one 20m lunge.

FRIDAY 06-01-12

The regular schedule resumes on Monday 09 January. Be sure to have your classes booked, and if you book a class you are expected to attend. Failure to attend without providing notice will result in being blocked from booking classes. Be courteous people, please.

Complete 3 rounds of:
20m bear crawl
20m burpee broad jump
20m walking lunge

FRIDAY 30-12-11

In 2012 we are going to spend much more time working on gymnastics based skills. These skills are what CrossFit was founded on, and typically where people are furthest away from their comfort zones. Learn to get comfortable with being uncomfortable.

Skill work
Forward rolls
Backward rolls
Handstands
Cartwheels

Complete 5 rounds for time:
50 walking lunges
10 handstand push-ups

WoD: FRIDAY 28-10-11

THERE ARE NO CLASSES AT CF JOZI TODAY.

Your no equipment workout for today is:

Complete as many rounds and reps as you can in 12 minutes of:
10 push-ups
15 sit-ups
10 lunges/leg

This is one of my favorite YouTube videos ever. This cat has some mad skills! This was his early 2010 show reel so I’m looking forward to seeing what he comes up with for 2011. Anyone at CF Jozi got some ninja skills?

WoD: FRIDAY 01-07-11

Complete as many rounds and reps as you can in 10 minutes of:
3 deadlifts
15 double unders (60 singles)
9 lunges/leg