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Daily workout & blog

  • SATURDAY 24-06-2017

    By on 24-06-2017

    HAPPY BIRTHDAY TO NATALI MOMBERG AND CHANTEL KLEINHANS! GI JOZI EMOM 40: Alternate movements 15-20 Cal Air Bike 30 Double unders/50 Single Skips 12- 15 Cal Row 16-20 Double DB Front Rack Lunges 10-12 Cal Ski Erg BB CLUB A. SNATCH 80%x 1, 83%x 1, 85%x 1, 88%x 1,...

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  • FRIDAY 23-06-2017

    By on 23-06-2017

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  • THURSDAY 22-06-2017

    By on 22-06-2017

    HAPPY BIRTHDAY TO BYRON PAPPAS AND RACHEL CLARK ! GI JOZI In teams of 4: 2 rounds AMRAP 5: Sled Push- hard and fast- 60m 2 people on opposite ends- Relay Rest 1 min AMRAP 5: Wall Balls – 2 people working at a time Alternate every 5-10 reps...

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  • WEDNESDAY 21-06-2017

    By on 21-06-2017

    A. CHALLENGE FITNESS TEST 3 rounds for time of: 15 thrusters (L1:25/15; L2: 45/35kg) 15 burpees *14 min cap. Every incomplete rep = 1 sec added to the time cap time. B. CONDITIONING TEST “Annie” 50-40-30-20-10 reps for time of: Double unders (x2 singles) Sit-ups

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  • TUESDAY 20-06-2017

    By on 20-06-2017

    HAPPY BIRTHDAY TO ROBEN BEZUIDENHOUT, MARC TASKER AND NADIA GASPARI! CROSSFIT A. CONDITIONING TEST “Helen” 3 rounds for time: 400m run 21 KB swings, 24/16 12 pull-ups *12 min cap B. CONDITIONING TEST 200m sled push for time Use the same load previously to test change   GI JOZI...

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