4 Days of Christmas… For your Body
Tag: Benchmark WOD
Benchmark WOD 13 Dec
Benchmark Friday 29 Nov 2013
“Isabel” 30 Snatches for time 40kg/60kg 10 min rest THEN “Grace” 30 Clean and Jerk for time 40kg/60kg Read more →
Benchmark Friday 8 Nov 2013
WOD
then
CORE WORK
Don’t forget to join us for a WOD on Saturday at 8am!!
WOD 11 October 2013
This week we stepped it up, and you came to the party. Well done. This Friday’s WOD is the ultimate party. It will challenge you but you will leave feeling accomplished. Next week we re-test. See you all at the box!! Read more →
Benchmark WOD 13 Sep 2013
Technique Pull-ups: strict, kipping, butterfly WOD “Helen” 3 rounds for time: 400m 21 KB Swings 12 Pull-ups Read more →
Benchmark WOD 6 Sep 2013
Test 25 min to build up to 1RM Deadlift Benchmark WOD “Grace” 30 Clean & Jerk for time 40kg/60kg Stretch and enjoy the weekend! There will be a class on Saturday from 8am-9am and Open Gym from 9am-10am. Everybody is welcome, come throw down with us and start the weekend the right way! After Open Gym we will be going… Read more →
Benchmark WOD 30 August 2013
Warm Up & Skill: Double Under Technique 1/2 Cindy (10 Min AMRAP): 5 Pull-Ups 10 Push-ups 15 Squats WOD: In honour of the two-times Fittest Woman on Earth Annie Thorisdottir being in South Africa for the Big 5 Showdown this weekend… “Annie” For Time: 50-40-30-20-10 Double unders & Sit-Ups Stretch and enjoy the weekend! A reminder that there will be… Read more →
Benchmark WOD 23 August 2013
Warm-Up A longer warm-up than usual, as I’ll be expecting a maximal effort from you. At least 20 minutes, getting the shoulders and hips warmed up, also getting the heart rate up for what awaits you… Benchmark WOD “Fran” 21-15-9 Thrusters and Pull-Ups 30kg/45kg Rest 10 minutes Skills & Technique Handstand Work: handstand hold, handstand walk, handstand push-ups Read more →