Please read about the new cycle here. Strength Front Squat: 5 reps EMOM for 10 Min @ 50% 1RM Skill Double Unders WOD EMOM for 8 Min: 3 Back squat (no rack) 5 Burpees Alpha: 50/30kg Bravo: 40/20kg Charlie: 60/40kg Buy Out: Double unders: Alpha: 50 Bravo: 25 Charlie: 100 Read more →
Tag: CrossFit Menlyn
Strength Cycle
23 April 2014 WOD
Strength Deadlift 5.5.5.5.5 WOD For time: 50 Wall Ball 40 Burpees 30 Box Jumps Read more →
4 April 2014 WOD
Warm up then WOD “DT Lite” 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk A: 60/35kg B: 40/20kg C: 70/45kg Read more →
20 March 2014 WOD
Strength Weighted Pull-Ups and Ring Dips 5 sets, 3 reps WOD 400m 20 Burpees 20 V-Ups 400m 15 Burpees 15 V-Ups 400m 10 Burpees 10 V-Ups 400m 5 Burpees 5 V-Ups Read more →
19 March 2014 WOD
Strength and Technique The Clean WOD 50 Thrusters 40 Overhead Squats 30 Front Squat 20 Power Clean 10 Snatches For Time A: 45/30kg B: 30/20kg C: 60/40kg Read more →
25 February 2014 WOD
WOD 12 December 2013
Strength & Skill Hang Cleans WOD 5 Rounds for Time: 10 Deadlifts 10 Front Squat 10 Push Press Read more →
WOD 21 November 2013
Strength Push press 1 rep EMOM for 10 min @ 90% 1RM WOD 5 Rounds for Time: 400m 15 V-Ups 10 KB Snatches Read more →
WOD 21 October 2013
Strength 15 Min to build to today’s 1RM Front Squat Squat WOD 5 FSQ EMOM for 10Min @ 50% of 1RM WOD AMRAP 10 3 Wall Climbers 6 Pull Ups 9 Thrusters A:30kg/45kg B:20kg/35kg C:45kg/60kg We are starting a new six week cycle today. Well done to everybody on their PBs last week, you showed that your hard work is… Read more →