CrossFit Greenlyn Bootcamp Saturday 30/03

Annie
10-20-30-40-50
Double Unders (Scaled: 3 skips per point)
Sit Ups

then
Modified Cindy
1-2-3-4-5-6-7-8-9-10
Pull Ups (Scaled: Use 1-3 Elastics)
Squats
Push Ups

then6min AMRAP5 Shuffle Run 5meters
10 Double Unders (Scaled Knee Tucks/30 Skips)
Box Jumps (1 for 1st Round, 2 for 2nd Round and so forth

CrossFit Greenlyn WOD Friday 29/03

CrossFit Greenlyn's Good Friday's
Easter Weekend Chocolate Deal Breaker
(60min Limit)

PART 1:
50 Situps 200m Run
50 KB Swings 200m Run
50 Air Squats 200m Run
50 Press 200m Run

25 Toes to Bar 200m Run

25 Pull Ups 200m Run

20 Burpees 200m Run

20 Box Jumps 200m Run

Record Your Time

PART 2:

25 Sit Ups 20 Wall Balls

25 KB Swings 20 Wall Balls

25 Air Squats 20 Wall Balls

25 Press 20 Wall Balls

50 Toes to Bar 20 Wall Balls

50 Pull Ups 20 Wall Balls

40 Burpees 20 Wall Balls

40 Box Jumps 20 Wall Balls
Record Your Time

Facebook WOD Result Link

Thanks to all who joined us today!

CrossFit Greenlyn WOD Thursday 28/03

OPEN 13.4
7MIN AMRAP
3-6-9-12-15-18-21-24...
Clean Jerk (63/43)
Toes to Bar

Person A performs workout,
Person B judges each rep's standards

then
Person B performs Workout
Person A judges each rep's standards

CrossFit Greenlyn WOD Wednesday 27/03

Press
5rep Build Up
Double Unders Practice

10sets/90seconds

then100m Plate Run
100m Run
30 Hanging Snatch (30/15)
5 Rounds
Facebook WOD Result Link

CrossFit Greenlyn WOD Tuesday 26/03

Overhead Squat
5 Rep Max Build Up
10 sets/90sec

then
6 Rounds (45 second per Station)
5m Shuffle/DU
Sumo Deadlift High Pull (40/20)
Over Head Lunges (25/15)Write down your total reps per set for each movement and add the total number.
Take each total each movement add them up and thats your score
eg: Station a) 65
Station b)110
Station c) 60
Grand Total:  235
Facebook WOD Result Link

NEWS 25/03 Easter Weekend

Members must keep in mind for the East Holiday Weekend the following days we will be closed:
Friday 29th March
Monday 1st April.

Please make your class bookings Accordingly!Have a happy Easter!
Click Here

Remember for each Easter Egg its
10 Burpees
10 Double Unders

CrossFit Greenlyn WOD Monday 25/03

Clean
1 rep max Build Up
10 sets
(every 60sec)

then
3-4-5-6-7-8-9-... till time ends
Pull ups
Push Press (40/20)
AMRAP 15min
Facebook WOD Result Link

Special Request by Tarryn for a Article on Hand Care for Crossfit

CrossFit Greenlyn BOOTCAMP Saturday 23/03

10min AMRAP
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

then
1-2-3-4-5-6-7-8-9-10
7m Shuffle Runs
KB Swing (24/16)
Burpee

then
For Time:
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges (50 Steps)
50 Push Press
50 Sit Ups
50 Wall Balls
50 Burprees
50 Double Unders

Facebook WOD Result Link

CrossFit Greenlyn WOD Friday 22/03

Split Jerk
1 Rep Max build up

then
30 Front Squats (30/15)
200m Run
30 Sit Ups

30 Front Squats (30/15)
200m Run
40 Sit Ups

30 Front Squats (30/15)
200m Run
50 Sit Ups

Complete for time.
Facebook WOD Result Link

CrossFit Greenlyn WOD Thursday 21/03

12min AMRAP
150 Wall Balls (10/7.5)
90 Double Unders
30 Muscle Ups
then repeat if time left

Person A Judges,
Person B does Open 13.3

then
Person B Judges
Person A does Open 13.3Facebook WOD Result Link

CrossFit Greenlyn WOD Wednesday 20/03

Deadlift
3rm Build Up
10 sets (10min)

then21-15-7reps
Box Burpees
Ring Dips
Facebook WOD Result Link

-the deadlift mexican wave

-burpees and box jumps go together like bread and butter

NEWS 19/03 Tuesday

Thurs 19th March is a Public Holiday
-Class times will be the following on Thursday:
6am
7am
8am

Rebel Equipment Order Form:
Fill in the form at reception to make a order.

CrossFit Greenlyn Waiver:
Have you filled in the waiver and handed in your waiver?

Gian Smit & Antoinette Kriel (SA Olympic Team) Donations/Fundraisers
-CrossFit PBM are having a Fundraiser this Thursday the 21st 8:00am at CrossFit PBM
Watch the Top CrossFitters take on Open 13.3 in a Show down!
(And get your 13.3 judged)
Refreshments will be on sale.

CrossFit Greenlyn Bootcamp Tuesday 19/03

Back Squat 
5 rep max Build up
10 sets

then
12 Toes to Bar
10 DU
8 DL (90/30)
7 Rounds
20minFacebook WOD Result Link

CrossFit Greenlyn Bootcamp Monday 18/03

Push Jerk
1rep Max Build Up
10sets
then
Double Death By:
+2 Run 20m
+3 Kb Thruster (24/16)
20min
Facebook WOD Result Link


 

CrossFit Greenlyn Bootcamp Saturday 15/03

Perform the Following Tabata Drills:
4min -Single Exercise
1) Push Ups
2) Squats
3) Sit Ups

8min -Couplet Exercise:
 (20sec alternating the Exercises)
4) 4m Shuffle Run / Burpees
5) Pull Ups / Thrusters (20/15kg)

CrossFit Greenlyn WOD Friday 15/03

Snatch 3 rep max Build up
then
50 Skips
25 Air Squats
1+1 Clean Squat and Jerk (60/25)
10 Rounds

Note: Clean Squat and Jerk increases 1 rep per round.

CrossFit Greenlyn WOD Thursday 14/03

OPEN 13.2

10min AMRAP
5 Shoulder to Over Head (52/34)
10 Deadlifts (52/34)
15 Box Jumps (24/20inch)
Person A does Workout. Person B Judges Person A's Score.

then
Person B does Workout. Person A Judges Person B's Score.

CrossFit Greenlyn WOD Wednesday 13/03

Back Squat 1 Rep Max Build up
1-1-1-1-1
 
then
Every minute
4 Snatches (45/25)

4x5m Shuffles
2 Pull Ups

20min Survival

CrossFit Greenlyn WOD Tuesday 12/03

Cleans 3 Rep Max Build Up
3-3-3-3-3

then
AMRAP
50 Double Unders
12 Box Jumps
12min

CrossFit Greenlyn WOD Monday 11/03

Push Press
5 Rep Max Build Up
5-5-5-5-5

then
25 Push Ups
100m Run
15 Squat Cleans (50/20)
7 rounds

NEWS 08/03

50% Off Grand Opening Special:
Claim your 1 or 3 month 50% OFF your membership now!
Ends Tuesday 31st March! (Promotion Code: FFFTGO)


Well done to everyone who took part in yesterdays Open 13.1 WOD. As much as everyone gave it their very best right through to the last second we all had fun doing so and pushing our partners:D

-Registered Athletes who completed Open 13.1 must remember to post Online (games.crossfit.com) their final times online for us to validate it for them. Anyone who wants to still Register (games.crossfit.com) on the open can still do so ASAP and submit their Final Score Online.
-Friday 4:30pm-6:30pm: Everyone including none members are welcome to do their Open 13.1 or to practice and work on their snatches.
-Saturday 7am: Everyone including none members who wants to do their Open 13.1 to get their score or wants to get their workout evaluated. This will be your last chance for CrossFit Greenlyn to help you!

CrossFit Greenlyn WOD Friday 08/03

OH Squats 1rep Max Build Up
1-1-1-1-1


10-20-30-40-50
Double Unders
KB Swings (20/12)
Every minute on the minute 3 Pull Ups
(15min)

CrossFit Greenlyn WOD Thursday 07/03

CrossFit Open 2013
Workout 1 (WO1)

Will be done in Groups:
Person A - will be performing the Workout
Person B - will be counting only the correctly done repetitions as required for workout.

 Person A Performs WO1, and
Person B counts Person A repetitions and checks each rep for requirements to count the repetitions

then
Person A will counts Persons B repetitions and checks each rep for requirements to count the repetitions of
Person B performing the WO1


Good luck Guys! Lets have fun!

CrossFit Greenlyn WOD Wednesday 06/03

Deadlift 5 Rep Max Build Up
5-5-5-5-5

then
Every Minute
9 Burpees
6 Wall Balls (10/5kg)
20minutes
Facebook WOD Result Link

CrossFit Greenlyn WOD Tuesday 05/03

Press
1 Rep Max Build Up
1-1-1-1-1

then
20 Snatch (40/20)
400m Run
20 Lunges Alternating
3 Rounds
(20min Limit)
Facebook WOD Result Link

CrossFit Greenlyn WOD Monday 04/03

Front Squats
3rep Max Build Up
5-5-5-5-5

then
10-20-30 reps of
Double Unders
Hand Stand Push Ups
10 min Limit
Facebook WOD Result Link

Grand Opening Promotion till 31stMarch Details

SUBJECT TILL 31ST MARCH 2013

CrossFit Greenlyn WOD Saturday 02/03

WORKOUT A
20 Pulls Ups
30 Push Ups
40 Squats
2 Rounds
10min Limit

WORKOUT B
Reps 5-10-15-20-25
Cleans (40/20)
Box Jumps
2 Rounds
10min Limit

WORKOUT X
40sec work 20sec Rest
Pulls Ups
MB Cleans
Push Ups
Squats
Count your  Reps per Each Round Total
2 Rounds

Facebook WOD Result Link

Welcome to the WoodStock of Fitness:

CrossFit Greenlyn WOD Friday 01/03

Split Jerk
3rep Max Build Up
3-3-3-3-3

then
45sec Work /15sec Rest (12min)
Situps
Rows
KB High Pull Swings

Count your total reps per round
Your score is your Round with Lowest score

Facebook WOD Result Link