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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 7 August 2019
A. 14 minute Every 2 Minutes On the Minute perform:
3 position Clean (Hi Hang, Hang and Ground) + Jerk
note: Increase weight across sets
B. 5 rounds for time of:
15 Thrusters 40/30 kg
15 Calorie Row
LET’S GET PHYSICAL
WOD: 6 August 2019
A. Bench Press
5 | 8 | 2"
B. 16 minute EMOM of:
1st minute: 8 Dumbbell Rows ( 8L + 8R )
2nd minute: 3 Wall Walks
3rd minute: 10 Ring Dips
4th minute: 12 Burpee onto Plate
Power-Up
Powerlifting: 6 August 2019
A. Back Squat
3 | 3-6 | 3” in tempo 4-1-X-0
B1. Shoulder Press
3 | 6-10 | ‘90 in tempo C-1-X-1
B2. Pull-up
3 | 6-10 | ‘90 in tempo C-1-X-1
C. Dumbbell Bench Press
3 | 8-12 | 2” in tempo C-0-1-1
It’s Gymnasty
Gymnastics: 6 August 2019
Muscle-up Transition technique (from toes)
5 | 3 | '60
False Grip Hang
3 | ME | 2"
Dip
2-4 | 8-12 | '90
Pull-up
2-4 | 8-12 | '90
L-sit hold (paralettes)
Reverse tabata
MEMBER OF THE MONTH
Sebastiaan "Fitman" Hartog
Member since 2013
If you have been in the box at any stage you are sure to have bumped into this bald headed weapon strutting around the gym, probably wearing the latest CrossFit gear (the joys of being a part time male model). A long time member, he is up to try anything - Strongman, Obstacle Course racing and even Ultimate Team Challenge. It is fair to say that he makes being in the box just a little more enjoyable and is always up for a chat!
LET’S GET PHYSICAL
WOD: 5 August 2019
A. Back Squat
5 | 3 | 3"
B. 4 rounds of 2 minutes on/ 2 minutes off:
Buy in:
- 2 Rope Climb Ascents
- 9 / 7 Ski Erg Calories
then Max effort Overhead Squats 50 / 30 kg in remaining time.
note: score is total number of Overhead Squats performed
LET’S GET PHYSICAL
WOD: 4 August 2019
A. Strict Press
5 | 5 | 2"
B. Push Jerk
4 | 4 | 2"
C. Split Jerk
3 | 3 | 3"
D. 10 min AMRAP of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats
LET’S GET PHYSICAL
WOD: 3 August 2019
In teams of 3 pax
40 minute AMRAP of:
800m. Run with Jerry Can (together)
60 Kettlebell SDHP 32/24 kg
60 Goblet Squats 32/24 kg
20 Rope Climb Ascents
Note: One med ball between a group and it can't hit the ground once picked up
Just lift odd shit
Strongman: 3 August 2019
A. Back Squat
3-5 | 1-3 | 4” in tempo 4-1-X-1
B1. Dumbbell Strict Press
4 | 10 | 0”
B2. Pull-up
4 | 6-10 | 2”
C. Death by Kettlebell Swings & Push-ups
EMOM:
- 1 Russian Kettlebell Swing & 5 Push-ups 32/24kg
- add 1 Kettlebell Swing Every minute
LET’S GET PHYSICAL
WOD: 2 August 2019
A. 16 minutes to Establish a Heavy Complex for the day:
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
B. 5 rounds for time of:
20 Alternating Dumbbell Snatches 22.5/15 kg
10 Burpee Box Jump-overs 24/20 inch
5 Bar Muscle Ups
LET’S GET PHYSICAL
WOD: 1 August 2019
A. 10 minute EMOM:
1st minute: 50 seconds Sandbag bearhug hold
2nd minute: 15 Toes to Bar
B. Weighted Push Ups
5 | 12 | '90
C. Band Pull Aparts
3 | 15 | '60
D. For time of:
100 Kettlebell Swings 32/24 kg
*Every break = 10 Wall Balls
Power-Up
Powerlifting: 1 August 2019
A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1
C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0
C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1
