CrossFit Greenlyn Wednesday 15/05

MORNING:
FITNESS

*Chipper*
110 Double Unders OR 1000skips
55 Over Box Jumps
55 Front Squats 20/10
55 Ring Push Ups
55 Chip Ups
1600m Run

EVENING:
STRENGTH A

CrossFit Greenlyn WOD Tuesday 14/05

Cycle 2

MORNING:
STRENGTH B


EVENING:
FITNESS

For Time:
21-15-9
Burpees
Pulls Ups

5 min Rest

For Time:
15-12-9
Thrusters (40/15)
Toes to Bar

5 min Rest

For Time
9-7-5
Muscle Ups (or 3 pull ups / 3 Dips per muscle up)
Snatch (40/15)

CrossFit Greenlyn WOD Monday 13/05

Cycle B

MORNING:
FITNESS

10 Snatches
15 Sit Ups
60s Rest
5 Rounds

thenFor Time:
10 Burpees
50 Double Unders
20 Box Jumps
40 Double Unders
30 Push Ups
30 Double Unders
40 Squats on Medicine Ball
20 Double Unders
50 Walking Lunges
10 Double Unders
3 Rounds
(20 minute Cap)


EVENING:
STRENGTH A

CrossFit Greenlyn BOOTCAMP Saturday 11/05

MORNING:
FREE BOOTCAMP
(Facebook Group Link)

AMRAP:
Work 40sec / Rest 20sec:

Wall Balls (10/7.5)
Toes to Bar
Box Jumps (24/20inch)
Rest a Full Round
5 Rounds

Count reps Each Round. 
Rounds 3 and 4: Add 2 burpees during each rest period.
Round 5: Add 2 burpees and 3 push ups during each rest period.


then
For time teams of 2:

800m Run

50 KB Swings (24/16)

50 Burpees

50 Push Ups

50 Squats
50 Sit Ups
800m Run

Athletes cant proceed to next movement unless all team members have finished the movement.

Athletes need to complete equal amount of the repetitions.

Workout time is taken once all members of team have finished.

CrossFit Greenlyn WOD Friday 10/05

Cycle 1

MORNING:
STRENGTH B

CrossFit Greenlyn WOD Thursday 09/05

cycle 1

MORNING:
CROSSFIT FITNESS

For Time:

50 Walking lunge steps
25 pull-ups
50 Box jumps
200m Run

25 Double unders

50 Push Press (20/15)
25 Push ups hand raising
400m Run

50 Knees to elbows

25 Wall Ball 
50 Sit-ups
800m Run

EVENING:
STRENGTH B

CrossFit Greenlyn WOD Wednesday 08/05

Cycle 1

MORNING:

STRENGTH B

EVENING:

CROSSFIT FITNESS
800m Run

then
"Mary"
Amrap 20min:
5 Hsdpu
10 Pistols
15 Pull Ups

then
800m Run

then
"Fran"
For time:
21-15-9
Thrusters (40/25)
Pull Ups

CrossFit Greenlyn WOD Tuesday 07/05

Cycle 1

MORNING:

CROSSFIT FITNESS

For Time:

40 Air Squats

10 Push Ups

30 Back Squats

20 Push Ups

20 Front Squats

30 Push Ups

10 OH Squats

(20min)

then

For Time

21-15-7

Box Jumps

400m Run

(10min)

EVENING:
CROSSFIT STRENGTH B

CrossFit Greenlyn WOD Monday 06/05

Cycle 1 Schedule:

MORNING:
STRENGTH B

EVENING:
CROSSFIT FITNESS
"2009 CrossFit Games Chipper"
For Time:
15 Squat Cleans (60/40)
30 Toes To Bar
30 Box Jumps (24/20"
10 Muscle Ups (Scaled 30 Pull Ups/30 Ring Rips)

30 Kettlebell Thrusters (20/8)
30 Double Unders
15 Thrusters (60/40)
30 Pull Ups
30 Burpees
50 Overhead Walking Lunges (20/10)

CrossFit Greenlyn WOD Friday 03/05

MORNING
CrossFit Fitness
Chipper:

"Filthy Fifty"
50 Box Jumps (24in/20in)
50 Pull Ups
50 KB swings (16/8)
5 Steps Walking Lunges
50 Knees to Elbows
50 Push Press (20/10)
50 Back Extensions
50 Wall Balls (10/7.5)
50 Burpees
50 Double Unders

(40 min Cap)

Loyalty Program

CrossFit Greenlyn Membership Loyalty Program: (Get involved get Rewarded)

May's Loyalty Program 2013:
-Attend and support the CrossFit Africa Regionals (May 24th-26th Ellis Park Arena, Johannesburg).
Receive 3% off for each day you support for 1 month's membership. To buy your Regionals tickets before they sell out click here!

How to earn your 3%?
Each day you post a picture of yourself at the Africa Regionals on our Twitter Or Facebook page Or email it to FFFtransformation@gmail.com

Best picture of the day earns a Extra 1% that day. Making it potentially 4%!!!

Here is a example of a 3 day Entry:
Friday comes you take a picture of yourself at the regionals and post it. (you earn 3% discount)
Saturday comes you take a picture of yourself at the regionals and post it. (You earn a further 3% discount)
Sunday comes you do the same and post it on our Facebook/Twitter or email it to us.

You have now earned a total of 9% discount for a month from your membership, we will add a 1% making it a total of 10%!)

***Note you need to post your picture online before midnight each day to earn it!
To send all the pictures on 1 day doesn't count. 1 Picture per day at the Regionals count only as 3%!***

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Here is some photos taken from last year in Cape Town at Camps Bay Highschool, Enjoy!

Lets support! CrossFit in Africa!

CrossFit Greenlyn WOD Thursday 02/05

MORNING:
STRENGTH A


EVENING:
CROSSFIT FITNESS:

Super Set
1-2-3-4-5-6-7  Wall Ball Unbroken Practice
1-2-3-4-5-6-7  Toes to bar Practice
3-3-3-3-3-3-3  Snatch Pull Practice

then
Every minute 10 min:
5 Wall Balls
3 T2B

thenEvery Minute 10 min:
3 Snatch (70% max)
1+1 Wall Ball



NOTE TO MEMBERS:

Book Online/

Sign in/

 Warm up

Classes will be starting sharply by 5 minutes past the class time. Lets be punctual.

CrossFit Greenlyn WOD Wednesday 01/05

Workers Day Fun in the Sun Bootcamp
8:00am-9:30am

+Facebook Bootcamp Event Link

+MindBodyOnline Class Booking Portal

Every Saturday (And Public Holiday) we organize a Bootcamp at FFFT in Greenlyn Village Center in Menlopark. Its just for fun and open to anyone who wants a workout in the Sunshine that is Free, Unpredictable and always better with Good Company!

Remember this is not a Class format as I sometimes join in the fun and we keep it straight to workouts and not as much technique and skill teaching as normal classes, so its just Movie 300 style high calorie fat burning workouts. Everyone taking part does so at their own risk!