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Daily workout & blog

  • TUESDAY 13-06-2017

    By on 13-06-2017

    HAPPY BIRTHDAY TO JACKIE PHARO! CROSSFIT A. STRENGTH Sumo deadlift Establish 1RM in 20 minutes 3RM if you’ve been training here 3-6 months 5RM if you’ve been here less than 3 months B. CONDITIONING GI JOZI For time: 50 air squats 200m run 40 sit ups 200m run 30...

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  • MONDAY 12-06-2017

    By on 12-06-2017

    A. CONDITIONING In teams of 3 for max reps: 0:00 – 05:00: Max calorie row 05:00 – 10:00: Max clusters, 52/35 (L1: 35/25kg thruster) 10:00 – 15:00: Max burpees w/ jump to target Start on different stations and rotate in the order above every 5 minutes B. ACCESSORY 3...

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  • SATURDAY 10-06-2017

    By on 10-06-2017

    HAPPY BIRTHDAY TO AMANDA COOK, NEIL SEARS AND ZACK DA SILVA! GI JOZI In Pairs – AMRAP 20 20 wallballs – together 200m run – together 20 boxjumps – you go I go – per for rep 200m run – together 30 DU/single skips each – I do 30...

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  • FRIDAY 09-06-2017

    By on 09-06-2017

    A. BARBELL CONDITIONING B. CONDITIONING *14 min cap

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  • THURSDAY 08-06-2017

    By on 08-06-2017

    GI JOZI “Buddy Murph-ish”   42 min cap ENDURANCE CLUB Running 3x200m at fast pace w/ 60 sec rest 2x400m at moderate pace, rest 60 sec 3x200m at fast pace w/ 60 sec rest 2x400m at moderate pace, rest 60 sec 3x200m all out sprints w/ 60 sec rest...

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    CrossFit Jozi