- 01-06-2017Read more
GI JOZI 6 Rounds 1 min of work:30 sec rest- alt stations Sled Push 60m lengths Wall balls (keep them light and consistent Box jumps Ball slams 10m Shuttle Sprints ENDURANCE CLUB
- 31-05-2017Read more
A. CONDITIONING 5 rounds for total reps of: 45/35kg thrusters, 15 seconds Rest 45 seconds KIPPING pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds B. ACCESSORY 5 rounds for quality of: 15 sec L-sit Rest 15 seconds 15 sec hollow hold (floor) Rest 15...
- 30-05-2017Read more
CROSSFIT A. BARBELL CONDITIONING Power clean 5 x 3, ascending Drop and reset on every rep (no eccentric loading) B. CONDITIONING EMOM 14 minutes : Odd: 10 UB hang power clean Even: Max jump rope in 30 seconds GI JOZI Complete 4 Rounds: In 2 min: 250m row Max...
- 29-05-2017Read more
HAPPY BIRTHDAY TO NICOLLE DE MONTILLE FOR SUNDAY AND TO TYRA NOZAIC-GOOSEN FOR TODAY! A. STRENGTH DB floor press 5 x 5, ascending -Superset with: 30 sec plank hold B. CONDITIONING Complete as many rounds as possible in 12 minutes of: Run 200 meters 8 HSPU 30-second handstand hold
- 27-05-2017Read more
HAPPY BIRTHDAY TO SANDY RAMNATH, ALAN FAULDS, AND PHILLIP BOTHA! GI JOZI A. MIDLINE KB Windmill (Can use DB) 5 sets of 3 reps a side Work heavier every set B. CONDITIONING Buy in = 25 Burpees over KB/DB 3 Rounds for time 5/5 KB/DB Windmill 20 x Jack...