Pull-up | CrossFit Jozi

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MONDAY 14-05-12

HAPPY BIRTHDAY ANDRE GADNEY!

Push press
3-3-3-3-3 (progressive)

AMRAP 10 minutes of:
7 pull-ups
7 push press (45/30kg)

By CrossFit Jozi on 13/05/2012 in CrossFit Jozi - WOD

For quality
5 rounds of:
10 pistols/leg (use a KB if 10 reps is comfortable, rolling pistols permitted if don’t have a strict pistol yet)
Max reps deadhang pull-ups (go weighted if you know that you can get more than 10 reps for more than 2 rounds)

By CrossFit Jozi on 09/05/2012 in CrossFit Jozi - WOD

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THURSDAY 26-04-12

There is only one class at 08h00 tomorrow due to the public holiday. Athletes participating in the CF Champions League need to get WoD 1 of the League done tomorrow (Friday). The normal Saturday schedule remains.

Gymnastics Skills
Max unbroken HSPU (kipping allowed)
Max unbroken kipping pull-ups
*Allow sufficient rest between movements

Monostructural Testing
400m sprint
*2-3 attempts. Rest at least 2 minutes between attempts

By CrossFit Jozi on 25/04/2012 in CrossFit Jozi - WOD

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MONDAY 23-04-12

HAPPY BIRTHDAY JAMES CAWOOD!!!

We’re going through fitness testing this week. It’s a chance to get your name up on the new leaderboard! If you haven’t been recording your workout results then get on it! Be sure to write your results on the whiteboard EVERYDAY!

‘Helen’
Complete 3 rounds for time of:
400m run
21 KB swings (24/16kg)
12 pull-ups

Go hard on the runs. Do not put the bell down. Don’t let go of that pull-up bar. Ignore the gremlins in your head trying to hold you back. If you can’t feel your lungs and heart in your mouth on the last round, you aren’t giving it your all.