CrossFit Greenlyn Thursday 01/08

WOD 1

For Time

25-20-15-10-5
Double Unders
Push Press

-Into the Sunlight the Weideman was born-

WOD 2

In House Challenge August Week 1

-New members/family Coming soon-

CrossFit Greenlyn Wednesday 31/07

WOD 1

For Time:
30 1 Arm Alt Snatches

WOD 2
For Time:
1km Run
10 Air Squats
10 KB Alt Swings
20 Air Squats

20 KB Alt Swings
30 Air Squats
30 KB Alt Swings
1km Run

When walking the dog becomes double trouble

Congrats to Loukas Nadiotis from CrossFit Horizons team from Australia for coming 35th in the world at the CrossFit Games 2013!

CrossFit Greenlyn Tuesday 30/07

WOD 1

10 min Build up
1+ Pull  Ups
1+ Wall Ball

then
10 min to Reverse

WOD 2

For Time:
30 MU

CrossFit Greenlyn Monday 29/07

WOD 1

 For Time:

15 Deadlifts

10 Clean Squats

5 Jerks

WOD 2

3 Rounds For Time:
21 Snatch (Touch and Go)
15 Double Unders
9 Burpees

CrossFit Greenlyn Thursday 25/07

WOD 1
AMRAP
30sec Front Squats

30sec Rest

30s Burpee Barbell

30s Rest

30 Deadlifts

3 Rounds for Total Reps
Rest 2min then
For Time:
Double Unders
200 minus Total Reps
 

WOD 2

In House Challenge July Week 4

CrossFit Greenlyn Wednesday 24/07

WOD 1

60sec on 60sec off

10 Reverse Shuffles

12 Toes to Bar
15 Rounds

WOD 2:

CrossFit Greenlyn Tuesday 23/07

WOD 1

7 Rounds for Time:

 8 KB Swings

5 Reps Clean Squats

WOD 2
Every 90s

10 Wall Balls
10 Double Unders

10 Rounds

CrossFit Greenlyn Monday 22/07

WOD 1

AMRAP:
Add 2 reps each round
2 Push Press
2 Double Unders

WOD 2

For Time:
30 OHS
3 MU
20 OHS
2 MU
10 OHS
1 MU

CrossFit Greenlyn Thursday Nelson Madiba Day 18/07

WOD 1

Total of 67 Reps for 3 Rounds for Madiba for Time:

 22 DU

22 Alternated 1KB Clean and Jerks (24/16)

23 Burpees

WOD 2

In-house Nelson Madiba Challenge July Week 3

CrossFit Greenlyn Wednesday 17/07

WOD 1

(MORNING)

14 Rounds Every 90s
3 Snatch Squats
5 Box Jumps

WOD 2
(EVENING)

10 RFT:
15 Wall Balls
30 Sit Ups

CrossFit Greenlyn Tuesday 16/07

WOD 1

(MORNING)

20min Amrap:
5 Clean and Jerks
10 Dips
15 Shuffles

WOD 2
(EVENING)

Death By:

1 L Pull Ups
1 Front Squat

Till Failure, take 1 minute off then reverse.

CrossFit Greenlyn Monday 15/07

WOD 1

(MORNING)

30-20-10
SDLHP
Wall Balls


WOD 2
(EVENING)

4 Rounds for Time:
400m Run
30 Chest to Bar

July 2013 Week 2 Challenge 6:30 Class

CrossFit Greenlyn Friday 12/07

WOD 1

(MORNING)

July In-House Challenge Week 2

CrossFit Greenlyn Thursday 11/07

WOD 1
(MORNING)

For Time:
1km Run
30 Split Snatches
30 Pull Ups
1km Run

WOD 2
(EVENING)

July In-House Challenge Week 2

CrossFit Greenlyn Wednesday 10/07

WOD 1
(MORNING)

20MIN AMRAP:
15 Double Unders
30 Air Squats

WOD 2
(EVENING)

EVERY 60S FOR 15MIN
4 OHS
8 Box Jumps

 Guess which pretty lady came to visit Tuesday WOD

CrossFit Greenlyn Tuesday 09/07

MORNING STRENGTH
WOD:
15 Rounds
Every Minute:
3 Wall Balls
1 MU


EVENING CARDIO
WOD:

For Time:
10-20-30
Front Bar Walking Lunges Per Leg
1-2-3
200m Run

Like burpees

CrossFit Greenlyn Monday 08/07

MORNING CARDIO

SKILL

Skipping

WOD
15-12-9-6-3
Deadlift
Pull Ups
Burpee Runs
30 Double Unders

EVENING STRENGTH

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