Tuesday 19 March 2019 - CrossFit Hout Bay

  • Squeeky clean
    30min EMOM
    1 Clean - AHAFA

    Score is total weight lifted.
    Example
    10 at 60kg = 600kg
    10 at 70kg = 700kg
    10 at 80kg = 800kg
    Total = 2100kg

Monday 18 March 2019 - CrossFit Hout Bay

  • Karindy
    50 wall balls
    3 rounds
    10 push ups
    15 squats
    20 sit ups

    40 wall balls
    2 rounds
    10 push ups
    15 squats
    20 sit ups

    30 wall balls
    1 round
    10 push ups
    15 squats
    20 sit ups

Saturday 16 March 2019 - CrossFit Hout Bay

  • The Open 19.4
    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees

    Men snatch 95 lb.
    Women snatch 65 lb.
    Time cap: 12 minutes

Friday 15 March 2019 - CrossFit Hout Bay

  • Bring your runners
    For time

    3 rounds for time

    800m run
    2min rest
    400m run
    1min rest
    200m run

Thursday 14 March 2019 - CrossFit Hout Bay

  • Quick sticks
    3 rounds for time

    10 GTO (50/35)
    200m run

Wednesday 13 March 2019 - CrossFit Hout Bay

  • EnOM
    20min EMOM

    1) 3-9 Dips
    2) 10-15 OHS (50/35)
    3) 10-20 Pull ups
    4) DB hang clean and jerk (5/arm) (22.5/15) max reps
    5) Nose breath

Tuesday 12 March 2019 - CrossFit Hout Bay

  • FranK
    8min AMRAP

    3-6-9-12-15â?¦
    Thrusters (43/30)
    Chest to bar pull up

Monday 11 March 2019 - CrossFit Hout Bay

  • Strongth
    4 rounds

    5 back squats (75-85%)
    6-8 strict dip
    8-10 db/kb row (4-5/side)

Saturday 9 March 2019 - CrossFit Hout Bay

  • The Open 19.3
    For Time - Time Cap: 10 Min

    200 ft. DB overhead lunge (50 lb. / 35 lb.)
    50 DB box step-ups (24-in. / 20-in.)
    50 Strict handstand push-ups
    200 ft. Handstand walk

    Tie break 1. will be taken after completing the final box step-up. (add under notes)
    Tie break 2. will be taken after completing the final handstand. (add under notes)

    *Note: All tiebreak times must be reported in elapsed time,
    not in time remaining. Do not use a countdown timer.

Friday 8 March 2019 - CrossFit Hout Bay

  • It's all in the hips
    8min AMRAP

    3-6-9-12….

    Kb swings 24/16
    Toe to bar
    Burpee

Thursday 7 March 2019 - CrossFit Hout Bay

  • Loop d loop
    For time

    25 burpees
    Military loop
    25 burpees

Wednesday 6 March 2019 - CrossFit Hout Bay

  • Bear Complex
    20 reps for time (60/40)

Tuesday 5 March 2019 - CrossFit Hout Bay

  • EMOM stuff
    20min emom
    1) 3-9 muscle ups
    2) 10-15 overhead squats
    3) 10-20 pistols
    4) db snatch for reps
    5) now breath

Monday 4 March 2019 - CrossFit Hout Bay

  • The Wandawod
    For time (first to 10 burpees)

    10 Vups
    10 push ups
    30 DU
    1 burpee

    9 vups
    9 push ups
    30 DU
    2 burpees

    ………..

    1 vup
    1 push up
    30 DU
    10 burpees

Saturday 2 March 2019 - CrossFit Hout Bay

  • The Open 19.2
    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 lb./ 85 lb. (61 kg/ 38 kg)
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 lb./ 115 lb. (83 kg/ 52kg)
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 lb./ 145 lb. (102 kg/ 65kg)
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 lb./ 175 lb. (124 kg/ 79 kg)
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 lb./ 205 lb. (142 kg/ 93 kg)

    Stop at 20 minutes.

Friday 1 March 2019 - CrossFit Hout Bay

  • Burp
    3 rounds
    21 Superman’s
    21 burpee over bar
    21 inverted burpee

Thursday 28 February 2019 - CrossFit Hout Bay

  • Hang clean and run
    For time

    800m run
    21 hang clean and jerk (50/35)
    500m run
    15 hang clean and jerk
    400m run
    9 hang clean and jerk

Wednesday 27 February 2019 - CrossFit Hout Bay

  • Strengf
    4 rounds
    Back squat x 5 (75-80%)
    Ring dip x 8-10
    Dumbbell row x 8-12

Tuesday 26 February 2019 - CrossFit Hout Bay

  • The Brave
    12min AMRAP

    10 db hang clean and jerk (5/arm)
    1 lap OH lunge (left hand)
    10 T2B
    1 lap OH lunge (right hand)

Monday 25 February 2019 - CrossFit Hout Bay

  • Handstand holds
    3 rounds

    50 double-unders
    2 minutes holding a handstand
    35 AbMat sit-ups

Saturday 23 February 2019 - CrossFit Hout Bay

  • The Open 19.1
    Complete as many rounds as possible in 15 minutes of:
    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 10-ft. target
    Women throw 14-lb. ball to 9-ft. target

Friday 22 February 2019 - CrossFit Hout Bay

  • 500m sammie
    500m run
    3 rounds (5/arm)
    10 kb snatches (24/16)
    10 kb front squats
    10 kb push press
    500m run

Thursday 21 February 2019 - CrossFit Hout Bay

  • Middle of the line
    10min AMRAP

    30 medball box step up (20/14)
    2 strict ring muscle ups
    200m run

Wednesday 20 February 2019 - CrossFit Hout Bay

  • Yeeehaa
    2 rounds

    4min AMRAP
    10 db snatch (22.5/15)
    9 Chest to bar pull up
    9 DB thruster
    9 Box jump, 24/20?

    Rest 3min

    4-min EMOM
    1min row for calories
    1min of DU for reps
    1min burpees for reps
    1min assault bike for calories

Tuesday 19 February 2019 - CrossFit Hout Bay

  • Dirty Diana
    6 rounds

    10 Deadlifts 60/40
    5 HSPU (strict)

Monday 18 February 2019 - CrossFit Hout Bay

  • 3RM Front Squat
    Max load for 3 reps

Saturday 16 February 2019 - CrossFit Hout Bay

  • Eva
    5 Rounds For Time
    800 meter Run
    30 Kettlebell Swings (32/ 24 kg)
    30 Pull-Ups

Friday 15 February 2019 - CrossFit Hout Bay

  • Inside outside inside on
    For Time:
    50 Double Unders, 1 lap Handstand Walk, 50 Sit-ups

    40 Double Unders, 1 lap Handstand Walk, 40 Sit-ups

    30 Double Unders, 1 lap? Handstand Walk, 30 Sit-ups

    20 Double Unders, 1 lap Handstand Walk, 20 Sit-ups

    10 Double Unders, 1 lap? Handstand Walk, 10 Sit-ups

Thursday 14 February 2019 - CrossFit Hout Bay

  • Mental game
    40min EMOM
    Row 8-20 Cal
    30-45sec Burpee
    Assault bike 8-20 Cal
    200m run
    Nose breath

Wednesday 13 February 2019 - CrossFit Hout Bay

  • Heavy and fast
    5-4-3-2-1 cleans (80/60)
    35 double under

    Intermediate
    5-4-3-2-1 cleans (60/40)
    35 DU / 15 SSD

    Beginner
    8-6-4-2 (40/30)
    90 singles

Tuesday 12 February 2019 - CrossFit Hout Bay

  • Mainsiter
    3 rounds for time
    15 Power snatch
    15 thrusters

    Rx - 43/30
    Int - 30/20
    Beg - 25/15

Monday 11 February 2019 - CrossFit Hout Bay

  • Toe to ball
    9min AMRAP
    5-10-15-20...
    Wall balls
    Toe to bar

Saturday 9 February 2019 - CrossFit Hout Bay

  • 1RM Snatch
    For Weight
  • Snatch consistency
    10 x 1 at 80-90% of heavy snatch for the day

Friday 8 February 2019 - CrossFit Hout Bay

  • Baselinesaurus rex
    For time

    Military loop
    50 squats
    40 push ups
    30 goblet squats 24/16
    20 push ups
    10 back squats 70/50

Thursday 7 February 2019 - CrossFit Hout Bay

  • Bingo
    12min AMRAP
    4 bar muscle up
    8 push jerk
    12 squats

Wednesday 6 February 2019 - CrossFit Hout Bay

  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Tuesday 5 February 2019 - CrossFit Hout Bay

  • Back Squat
    Back squat – 5 x 3

Monday 4 February 2019 - CrossFit Hout Bay

  • Sleven
    8min AMRAP
    7 power clean 60/40
    7 burpee over bar
    7 T2B

Saturday 2 February 2019 - CrossFit Hout Bay

  • Sean
    10 rounds for time
    11 chest to bar pull ups
    22 front squats 35/25

    U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Friday 1 February 2019 - CrossFit Hout Bay

  • Hold on
    12min EMOM
    7 kb swings 24/16
    Max burpees

    Scores = burpees

Thursday 31 January 2019 - CrossFit Hout Bay

  • One clean day
    8min AMRAP

    10 deadlift 50/35
    5 push press
    200m run

Wednesday 30 January 2019 - CrossFit Hout Bay

  • Reap what you sow
    5 rounds for time
    50 DU
    100m farmer walk (24/16)

Tuesday 29 January 2019 - CrossFit Hout Bay

  • Elizabethan
    3 rounds for time:

    15 squat cleans 60/40
    15 ring dips

Monday 28 January 2019 - CrossFit Hout Bay

  • Strongth
    Alternate for 4 rounds:
    14 KB front rack lunges (AHAP / 7 per leg)
    5 x Strict Press
    Max strict chest to bar pull up

Saturday 26 January 2019 - CrossFit Hout Bay

  • Burden run
    Teams of 3
    Military loop
    120 wall balls
    100 power cleans 60/40
    800m barbell run
    60 box step ups with wall ball
    400m medball run

Friday 25 January 2019 - CrossFit Hout Bay

  • Mini opens
    4min AMRAP
    10 Power snatch 35/25kg
    3 Bar muscle up

    Rest 3min

    4min AMRAP
    30 DU
    9 Burpees

    Rest 2min

    3min AMRAP
    10 power snatch
    3 bar MU

    Rest 2min

    3min AMRAP
    30 DU
    9 Burpees

Thursday 24 January 2019 - CrossFit Hout Bay

  • The Open 17.1
    10 DB snatches
    15 Burpee box jump-overs
    20 DB snatches
    15 Burpee box jump-overs
    30 DB snatches
    15 Burpee box jump-overs
    40 DB snatches
    15 Burpee box jump-overs
    50 DB snatches
    15 Burpee box jump-overs

    Rx:
    m 50lbs/24in
    F 35lbs/20in

    20 min time cap

Wednesday 23 January 2019 - CrossFit Hout Bay

  • Strict and for time
    10 pull-ups
    20 push-ups
    30 squats
    Run 1600m

    15 pull-ups
    30 push-ups
    45 squats
    Run 800m

    20 pull-ups
    40 push-ups
    60 squats
    Run 400m

Tuesday 22 January 2019 - CrossFit Hout Bay

  • Short and not so sweet
    2min AMRAP
    12 Thrusters 42/30
    9 T2B
    - 2min rest
    2min AMRAP
    DU
    - 2min rest
    2min AMRAP
    12 T2B
    9 Thrusters

Monday 21 January 2019 - CrossFit Hout Bay

  • Strength
    Alternate

    Bench press – 5 x 5 @ 81+%, rest 1m

    Single arm DB row – 4 x 10/side @ AHAFA, rest 2-3min

    Strict dip – 4 x (8 – 12), tempo 2020, rest 2-3min

Saturday 19 January 2019 - CrossFit Hout Bay

  • Kettlebell hell
    4 Rounds for increasing load

    10 Double KB Clean
    10m Double KB FR Carry
    10 Double KB STOH
    10m Double KB FR Carry
    10 Double KB FR Lunges
    10m Double KB FR Carry
    10 Double KB FR Squat

    – Each time you put the KBs down, you have to perform 10 Burpees

    Score = burpees completed

Friday 18 January 2019 - CrossFit Hout Bay

  • Amrapasauras wrecks
    8min AMRAP
    2 clean (42/30)
    4 hang power clean
    6 STOH
    8 HSPU
    12 Burpee over bar

Thursday 17 January 2019 - CrossFit Hout Bay

  • 2 for 1
    For reps and time
    400 run
    Max unbroken pull ups
    400 run
    Max unbroken c2b
    400 run
    Max unbroken muscle ups
    200 run
    Max unbroken strict pull ups
    200 run
    Max unbroken strict c2b
    200 run
    Max unbroken push ups
  • Part 2
    Enter your time for the WOD

Wednesday 16 January 2019 - CrossFit Hout Bay

  • Latch
    21 - 15 - 9
    Kb snatches / arm (24/16)
    30 walking lunges after each set of snatches
  • Max dead hang
    Find your new max dead hang

Tuesday 15 January 2019 - CrossFit Hout Bay

  • Back Squat
    Back squat
    5 x 5 @ +- 82%

Monday 14 January 2019 - CrossFit Hout Bay

  • Hey Oh
    12min AMRAP
    3-6-9-12-15-18…
    Thrusters 42/30
    30 DU

Friday 11 January 2019 - CrossFit Hout Bay

  • Strength work
    Alternate for 5 rounds

    5 x Strict press
    8 x Barbell bent over row

Thursday 10 January 2019 - CrossFit Hout Bay

  • Mid middle middler
    On a 12-minute clock:
    1 min of v-ups
    1 min of bar muscle-ups

    2 min of v-ups
    2 min of bar muscle-ups

    3 min of v-ups
    3 min of bar muscle-ups

Wednesday 9 January 2019 - CrossFit Hout Bay

  • Filthy 50
    For time:
    50 box jumps
    50 jumping pull-ups
    50 kettlebell swings (16/12)
    50 walking lunges
    50 knees-to-elbows
    50 push presses (20/15)
    50 back extensions
    50 wall-ball shots
    50 burpees
    50 double-unders

Tuesday 8 January 2019 - CrossFit Hout Bay

  • Hang in there
    For time
    9 hang clean and jerk (40/30)
    800m run
    15 hang clean and jerk
    800m run
    21 hang clean and jerk

Monday 7 January 2019 - CrossFit Hout Bay

  • Back Squat
    5 x 5 @ 80%
  • Ball walls
    90 Wall balls for time

Saturday 5 January 2019 - CrossFit Hout Bay

  • Jenkins
    Jenkins

    40min AMRAP (with a Partner)

    50 Burpees
    400 meter Run
    50 Kettlebell Swings (24/16 kg)
    400 meter Run
    50 Pull-Ups
    400 meter Run
    50 Push-Ups
    400 meter Run

Friday 4 January 2019 - CrossFit Hout Bay

  • Keekee
    10min AMRAP
    8 T2B
    10 db hang clean and jerk (22.5/15 - 5 per side)
    50 DU

Thursday 3 January 2019 - CrossFit Hout Bay

  • Tabata Thursday
    Tabata handstand push-ups
    Rest 1 minute
    Tabata pistols (alt)
    Rest 1 minute
    Tabata push-ups
    Rest 1 minute
    Tabata jumping lungesv

Wednesday 2 January 2019 - CrossFit Hout Bay

  • The Opens
    1-2-3-4-5-6-7-8-9-10
    Front squat 45/30
    Burpee over bar

Monday 31 December 2018 - CrossFit Hout Bay

  • Tabata Monday
    1 round Tabata sprints
    1 round Tabata squats, rest in bottom of squat

    Score = lowest round of squats

Saturday 29 December 2018 - CrossFit Hout Bay

  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Friday 28 December 2018 - CrossFit Hout Bay

  • 21 gun
    2 rounds of:
    21 lunges
    21 pullups
    21 squats
    21 dips
    21 handstand pushups

Thursday 27 December 2018 - CrossFit Hout Bay

  • Deck of cards
    Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.
    Cycle whole deck.
    Hearts ­ burpees
    Diamonds ­ mountain climbers (4­cpin t)
    Spades ­ Superman (4­count)
    Clubs ­ situps
    Jokers ­ Run 400m

Wednesday 26 December 2018 - CrossFit Hout Bay

  • Run the turkey off
    4 rounds of:
    Run 400m
    50 squats

Tuesday 25 December 2018 - CrossFit Hout Bay

  • Merry Christmas
    For Time:
    Run 1 mile -- do 10 Pushups and 10 lunges every minute on the minute

Monday 24 December 2018 - CrossFit Hout Bay

  • Pre christmas 6 pack
    50 situps
    50 double­unders
    50 situps
    50 walking lunges
    50 situps
    50 burpees
    50 situps

Saturday 22 December 2018 - CrossFit Hout Bay

  • Beachies is the thing to share
    for time

    50 slam ball shuttles
    100 plank high 5’s
    100 partner wall balls
    50 slam ball shuttles

Friday 21 December 2018 - CrossFit Hout Bay

  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Thursday 20 December 2018 - CrossFit Hout Bay

  • OHS
    5 rounds for time of:
    400m run
    10 overhead squats 60/40

Wednesday 19 December 2018 - CrossFit Hout Bay

  • Hold the mid
    10-9-8-7-6-5-4-3-2-1
    Toes to bar
    Burpees

Tuesday 18 December 2018 - CrossFit Hout Bay

  • Front Squat
    Build to a heavy 2 reps
  • Strength
    4 rounds
    3-5 push press
    4-6 weighted pull ups

Monday 17 December 2018 - CrossFit Hout Bay

  • Beach day
    Teams of 2

    5 rounds for time
    50 slam ball slams
    200m run with slam ball
    10 devil press
    200m run with slam ball

Saturday 15 December 2018 - CrossFit Hout Bay

  • 12 days of Christmas
    For time
    1. snatch 60/40
    2. HSPU
    3. Hang power clean 60/40
    4. Toe to bar
    5. Squat
    6. Burpee
    7. KB swings 24/16
    8. Pistol
    9. Push up
    10. Pull-ups
    11. Double under
    12. Deadlift 60/40

Friday 14 December 2018 - CrossFit Hout Bay

  • DotaCom
    50-40-30-20-10
    Medicine-ball cleans
    Box jumps

Thursday 13 December 2018 - CrossFit Hout Bay

  • Light long DT
    10 rounds for time
    12 deadlift 50/35
    9 hang power clean
    6 push jerk

Wednesday 12 December 2018 - CrossFit Hout Bay

  • Sterk man
    For time
    200m waiter walk + suitcase carry
    200m front rack carry
    200m bear hug / odd object carry

Tuesday 11 December 2018 - CrossFit Hout Bay

  • Bar M Uuuu
    10min AMRAP
    4 Bar muscle up
    8 Thruster 40/30
    36 DU

Monday 10 December 2018 - CrossFit Hout Bay

  • Back Squat
    5 x 3 at 86%
    5 x 4 deficit handstand push ups

Saturday 8 December 2018 - CrossFit Hout Bay

  • Loopy
    Teams of 2

    military loop

    Then, 20 Rounds of:
    11 Toes-to-Bars
    20 Air Squats
    16 Kettlebell Swings (24:16)
    One partner works while the other rests. Break up the work between partners as needed.

Friday 7 December 2018 - CrossFit Hout Bay

  • Jingo Bingo
    6 rounds for time
    6 hang cleans 60/40
    8 burpees over bar
    200m run
  • Beer mile
    4 rounds for time
    1 beer
    400m run

Thursday 6 December 2018 - CrossFit Hout Bay

  • Rowena
    Row 1000m
  • Assault bike
    50 cal for time

Wednesday 5 December 2018 - CrossFit Hout Bay

  • HAM DU
    3min AMRAP
    21 back squats 60/40
    Max DU
    rest 2min

    2min AMRAP
    15 front squats 50/35
    Max DU
    rest 1min

    1min AMRAP
    9 overhead squats 40/30
    Max DU

    score = DU

Tuesday 4 December 2018 - CrossFit Hout Bay

  • Dotcom
    For time:
    Run 800 meters
    Then, 10 rounds of the couplet:
    10 handstand push-ups
    10 single-leg squats
    800m

Monday 3 December 2018 - CrossFit Hout Bay

  • Don’t drop
    8min AMRAP

    Escalating ladder style

    3 - 6 - 9 - 12 etc
    Power clean & jerk (60/40)
    T2B

Friday 30 November 2018 - CrossFit Hout Bay

  • Big ears noodle noggin
    10min AMRAP

    Left hand (22.5/15)
    8 Hang clean and jerk
    10m OH walking lunge

    Right hand (22.5/15)
    8 hang clean and jerk
    10m OH walking lunge

    50 DU

Thursday 29 November 2018 - CrossFit Hout Bay

  • Push Jerk
    10 x 5
  • Front squat
    3 x 5

Wednesday 28 November 2018 - CrossFit Hout Bay

  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Tuesday 27 November 2018 - CrossFit Hout Bay

  • 15 day challenge test
    7 rounds for time
    10 burpees
    20 sit-ups

    For the burpees, jump and touch a target that is at least 15cm above your max reach.

Monday 26 November 2018 - CrossFit Hout Bay

  • Strongth
    Alternating for 4 rounds

    1. Bench press – 5 reps @ 84+%, rest 1min

    2. Prone bent over row
    6 – 8 reps @ AHAFA, rest 1min

    3. KB Front rack walking lunge using 2 kb’s – 10 steps (5/side) @ AHAFA, rest 2-3min

Saturday 24 November 2018 - CrossFit Hout Bay

  • Saturdays
    Teams of 2
    AMRAP 31:
    8 Thrusters (60/42)
    10 chin ups
    11 Box Jumps (30/24)

    One partner working inside. Continuous 400 Meter Run with medball.. Switch upon return from run

Friday 23 November 2018 - CrossFit Hout Bay

  • Randy
    75 power snatches (35/25)

Thursday 22 November 2018 - CrossFit Hout Bay

  • Wheelios
    21-18-15-12-9
    Wall balls
    400m run after each round. End on 9 wall balls

Wednesday 21 November 2018 - CrossFit Hout Bay

  • kb's and pu's
    21-15-9
    Left-arm kb snatches (24/16)
    Right-arm kb snatches
    Pull-ups

Tuesday 20 November 2018 - CrossFit Hout Bay

  • Cal for cal
    3 rounds

    1min per station for reps
    Row for cal
    DU
    Assault bike for cal
    Push press (35/25)
    Rest

Monday 19 November 2018 - CrossFit Hout Bay

  • Gain train
    4 rounds for quality

    1. Bench press – 5 @ 82+%, rest 1min

    2. Single arm DB row – 6 - 8 @ AHAFA, rest 1min

    3. Reverse back rack lunge – 8/side @ AHAFA, rest 2-3min

Friday 16 November 2018 - CrossFit Hout Bay

  • Mega Annie
    10min AMRAP
    Abmat situps

    Emom 25 DU (start with 25 DU)

    Score = situps

Thursday 15 November 2018 - CrossFit Hout Bay

  • Fruster
    For time
    500m run
    40 box jumps
    30 toes to bar
    20 thrusters (42/30)

Wednesday 14 November 2018 - CrossFit Hout Bay

  • Oh’s
    6min AMRAP

    20m single arm kb front rack lunge (24/16)
    10 OHS (40/30)

Tuesday 13 November 2018 - CrossFit Hout Bay

  • Press push
    7min AMRAP

    10 db push press/arm (22.5.15)
    40 DU

Monday 12 November 2018 - CrossFit Hout Bay

  • Squats and muscle ups
    Alternate sets for 5 rounds

    Back squat – 5 @ 80-84%, rest 1min

    Strict ring muscle up – 3 to 6, rest 2-4min

Saturday 10 November 2018 - CrossFit Hout Bay

  • Teamies
    Teams of 3:
    2 Rounds For Time
    100/70 Calorie Row
    100 Box Jump Overs (24/20)
    100 wall balls
    800m medball run

Friday 9 November 2018 - CrossFit Hout Bay

  • Up and under
    8min Escalating ladder

    3 - 6 - 9 - 12 - 15 etc..

    Hang power clean 60/40
    Ring dips

Thursday 8 November 2018 - CrossFit Hout Bay

  • Mawashi
    3 rounds for time
    400m run
    21 sumo deadlift high pulls (35/25)
    12 burpees over bar

Wednesday 7 November 2018 - CrossFit Hout Bay

  • Very strict
    3 rounds of:
    Max reps of strict pull-ups
    Max reps of strict presses (52/34)
    Max-calorie row in 20 seconds
    Max L-sit hold for time

    Start a new round every 2min

Tuesday 6 November 2018 - CrossFit Hout Bay

  • 3RM Front Squat
    Max load for 3 reps

Friday 2 November 2018 - CrossFit Hout Bay

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Thursday 1 November 2018 - CrossFit Hout Bay

  • L-Sit
    Max L-sit
  • Target practice
    10min AMRAP
    30 DU
    10 knee to elbow
    3 wall walk

Wednesday 31 October 2018 - CrossFit Hout Bay

  • Khalipso
    2 rounds
    20 power cleans 60/40
    25 burpees
    400m run

Tuesday 30 October 2018 - CrossFit Hout Bay

  • Strong
    Alternating
    1. Back squat – 4 x 3 @ 83-88%, rest 90sec

    2. Seated strict press with db or kb – 4 x 8 @ 81-88%, rest 1min

    3. Ring row – 4 x (8 to 12) tempo 2112, rest 2-3min

Monday 29 October 2018 - CrossFit Hout Bay

  • One arm time
    9min AMRAP
    Escalating thrusters and OH walk (1 arm kb):
    2 thrusters - 1 lap
    4 thrusters - 2 laps
    6 thrusters - 3 laps
    etc

Saturday 27 October 2018 - CrossFit Hout Bay

  • Pert
    For time:
    50 pull ups
    400-m run
    100 push-ups
    400-m run
    150 walking lunges
    400-m run
    200 squats
    400-m run
    150 walking lunges
    400-m run
    100 push-ups
    400-m run
    50 pull ups

Friday 26 October 2018 - CrossFit Hout Bay

  • CFHB Loop
    2km loop for time
  • Rowena
    Row 1000m
  • Loopwena
    Military loop + 1km row time

Thursday 25 October 2018 - CrossFit Hout Bay

  • Holleyman
    30 rounds for time
    5 wall balls
    3 HSPU
    1 power clean (102/70)

Wednesday 24 October 2018 - CrossFit Hout Bay

  • Burplet of fire
    5min As many burpees as possible.
    EMOM
    5 Power snatch 42/30
    5 pull ups

    Score is burpees completed

Tuesday 23 October 2018 - CrossFit Hout Bay

  • Sapp
    15min AMRAP

    5 db push press / arm
    10 sit ups
    15 squats

Monday 22 October 2018 - CrossFit Hout Bay

  • Snatch complex
    12min EMOM

    Hang snatch + full snatch

Saturday 20 October 2018 - CrossFit Hout Bay

  • Coomer
    4 rounds for time of:
    10 squat cleans (52/35)
    10 thrusters
    800-m run

Friday 19 October 2018 - CrossFit Hout Bay

  • Welcome to the city
    7min AMRAP

    10 DU - 1 MU
    20 DU - 2 MU
    30 DU - 3 MU
    Etc

Thursday 18 October 2018 - CrossFit Hout Bay

  • Gains
    Alternate for 5 rounds

    Bench press 5 @ 79-84%, Rest for 1min

    Strict (weighted) chin up 5 @ AHAFA, Rest for 2min

Wednesday 17 October 2018 - CrossFit Hout Bay

  • Deet
    3 rounds
    400m run
    15 deadlift (42/30)
    12 hang power clean
    9 push press

Tuesday 16 October 2018 - CrossFit Hout Bay

  • Burpeeswings
    For time
    200m run
    Then
    15-12-9-6-3
    KB swings 24/16
    Burpees

Monday 15 October 2018 - CrossFit Hout Bay

  • .com
    For time:
    3-minute handstand hold
    100 squats
    50-meter handstand walk
    100 squats
    30 handstand push-ups

Saturday 13 October 2018 - CrossFit Hout Bay

  • 1RM Clean & Jerk
    For Weight
  • 1RM Snatch
    For Weight
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Friday 12 October 2018 - CrossFit Hout Bay

  • Death by
    Pull ups

Thursday 11 October 2018 - CrossFit Hout Bay

  • Individual series
    5 rounds for time of:
    50 DU
    2 laps overhead lunge (22.5/15)

Wednesday 10 October 2018 - CrossFit Hout Bay

  • 1RM Back Squat
    For Weight

Tuesday 9 October 2018 - CrossFit Hout Bay

  • Round and round
    4 rounds for time
    400m run
    100m farmer walk (22.5/15)

Monday 8 October 2018 - CrossFit Hout Bay

  • Opens
    10min AMRAP
    200m run
    8 Toes to bar
    10 one arm dumbbell hang clean and jerks (5/side)(22.5/15)

Friday 5 October 2018 - CrossFit Hout Bay

  • The Ghost
    The Ghost

    6 rounds of:
    1 minute of rowing
    1 minute of burpees
    1 minute of double-unders
    1 minute rest

Thursday 4 October 2018 - CrossFit Hout Bay

  • Wheels of fire
    10 rounds for time
    10 back squats 60/40
    100m sprint
    Rest 30sec

Wednesday 3 October 2018 - CrossFit Hout Bay

  • Team series activities
    For time:
    30 toes-to-bars
    40 single-arm dumbbell snatches
    50 box jump
    40 single-arm dumbbell snatches
    30 toes-to-bars

Tuesday 2 October 2018 - CrossFit Hout Bay

  • Team series complex
    Find your 1 rep max
    Deadlift, hang clean and hang clean and jerk

Monday 1 October 2018 - CrossFit Hout Bay

  • Double double upside down
    9min AMRAP
    50 DU
    25 hspu

Friday 28 September 2018 - CrossFit Hout Bay

  • Hill sprint assault course
    2min max row or assault bike

    Rest 4-5min

    3 rounds
    1 chapmans hill sprint (to end of walkway and back to the box)
    Rest 1min
    200m sprint
    Rest 2min
  • Row your boat
    2min max Cal
  • Cycle your bicycle
    2min max Cal

Thursday 27 September 2018 - CrossFit Hout Bay

  • UniFran
    21-15-9
    Single arm db thrusters (22.5/15)
    Pull ups

Wednesday 26 September 2018 - CrossFit Hout Bay

  • Back Squat
    5 x 4 reps

    Almost there guys. Next week we test our 4 rep max

Tuesday 25 September 2018 - CrossFit Hout Bay

  • Team series
    1 of the the CrossFit team series workouts.

Monday 24 September 2018 - CrossFit Hout Bay

  • Clusters are a musters
    Clusters and running. Come see for yourself.

Saturday 22 September 2018 - CrossFit Hout Bay

  • Clean complex
    Build to a heavy:
    1 Power clean
    1 Hang power clean
    1 Push jerk

Friday 21 September 2018 - CrossFit Hout Bay

  • Hold on to my strong hand
    8min AMRAP
    800m Run
    then AMRAP in the remaining time of
    8 kb snatch per arm (24/16)
    8 kb single arm squats per arm

    Recover for 6min, walk around or active rest, row, assault bike etc.

    8min AMRAP
    800m Run
    then AMRAP in the remaining time of
    6 kb snatch per arm (24/16)
    6 kb single arm squats per arm

Thursday 20 September 2018 - CrossFit Hout Bay

  • Heya
    12min AMRAP

    20 db/kb box step ups (alt legs)
    10 ring dips
    5 stair shuttles

Wednesday 19 September 2018 - CrossFit Hout Bay

  • Obelix
    5 rounds for time

    2 squat cleans (80/60)
    200m run

Tuesday 18 September 2018 - CrossFit Hout Bay

  • The hoola
    6 rounds for time

    16 DU
    8 kb swings 24/16
    6 squats
    4 T2B

Monday 17 September 2018 - CrossFit Hout Bay

  • Back squat
    5 x 5

Saturday 15 September 2018 - CrossFit Hout Bay

  • Teamwork
    Teams of 3
    AMRAP 25:
    40 Chest to Bar Pull-Ups
    50 Barbell-Facing Burpees
    60 Thrusters

Friday 14 September 2018 - CrossFit Hout Bay

  • Leviosa
    14min AMRAP
    30 DU
    20 db snatches (22.5/15)
    10 situps

Thursday 13 September 2018 - CrossFit Hout Bay

  • Body weight bizarre
    For time
    80 squats
    10 chin ups
    60 squats
    8 chin ups
    40 squats
    6 chin ups
    20 squats
    4 chin ups

Wednesday 12 September 2018 - CrossFit Hout Bay

  • Quicky 2 shoes
    21-15-9
    Power clean
    Push press

Tuesday 11 September 2018 - CrossFit Hout Bay

  • Karabel
    10 rounds for time
    3 Power snatches (60/40)
    15 Wall balls (20lb/14lb)

Monday 10 September 2018 - CrossFit Hout Bay

  • 1RM Box Jump
    For Height
  • Jump
    3 rounds
    30 box jumps
    400m run

Saturday 8 September 2018 - CrossFit Hout Bay

  • Power Clean
    7 x 3
  • Strength stuff
    4 rounds
    20 walking lunges with db or kb
    6 narrow grip chin ups (AHAFA)
  • Nurpees
    100 burpees

Friday 7 September 2018 - CrossFit Hout Bay

  • Modified teen chipper
    For time:
    10 bar muscle ups
    200m run
    30 HSPU
    40 goblet squats @ 24/16
    50 cal row / assault bike / 800m run
    60 push ups

Thursday 6 September 2018 - CrossFit Hout Bay

  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Wednesday 5 September 2018 - CrossFit Hout Bay

  • Back squat
    4 x 6

Tuesday 4 September 2018 - CrossFit Hout Bay

  • Nurpees
    5 x 2-minute rounds of:
    10 burpees
    200-m sprint
    Max-rep burpees

    Rest 2 minutes between rounds.

    Score is burpees completed after 200m run

Monday 3 September 2018 - CrossFit Hout Bay

  • Business on the front, party at the top
    10min AMRAP
    5 front squats
    10 toes-to-bars
    15 push ups

    Men: 80kg
    Ladies: 55kg

Saturday 1 September 2018 - CrossFit Hout Bay


Friday 31 August 2018 - CrossFit Hout Bay

  • FraRunAn
    9 power clean (42/30)
    9 push press
    9 thrusters
    200m run

    5 power clean
    5 push press
    5 thrusters
    200m run

    3 power clean
    3 push press
    3 thrusters
    200m run

Thursday 30 August 2018 - CrossFit Hout Bay

  • Strength stuff
    4 rounds
    7 back squats AHAFA
    Rest 1min
    10 one arm kb row / arm
    Rest 2min

Wednesday 29 August 2018 - CrossFit Hout Bay

  • Loop deloop
    50 wall balls
    Military loop
    50 Toes to bar

Tuesday 28 August 2018 - CrossFit Hout Bay

  • Jump and clap
    10-1 Burpees
    1-10 Pull ups

Monday 27 August 2018 - CrossFit Hout Bay

  • Bell tower
    8min AMRAP
    30 DU
    20 sit ups
    10 single arm kb push press per arm (24/16)

    4min rest

    8min AMRAP
    30kb swings (24/16)
    20 goblet squats
    10 SDHP

    ** record number of reps completed **

Saturday 25 August 2018 - CrossFit Hout Bay

  • All sorts
    In Teams of 3, For Time (30 Minute Cap):
    60/40 Calorie Assault Bike
    60 Box Jump Overs (24/20)
    60 Power Cleans (60/40)
    60 Toes to Bar
    60 Push Jerks (60/40)
    60 Box Jump Overs (24/20)
    60/40 Calorie Assault Bike
    60 Box Jump Overs (24/20)
    60 Power Cleans (60/40)
    60 Toes to Bar
    60 Push Jerks (60/40)
    60 Box Jump Overs (24/20)
    60/40 Calorie Assault Bike

Friday 24 August 2018 - CrossFit Hout Bay

  • Strength
    4 rounds
    Back rack lunge
    Narrow grip chin up
  • Pump town express
    10-9-8-7-6-5-4-3-2-1
    Strict press (empty bar)
    Hold at the end of each set for specified time

Thursday 23 August 2018 - CrossFit Hout Bay

  • Tuck tuck
    3 rounds for time:
    20 Burpee over bar
    10 STOH

    Men: 80kg
    Women: 55kg

Wednesday 22 August 2018 - CrossFit Hout Bay

  • Test 9
    10min AMRAP
    100m Overhead walking lunge (20/15)
    30 abmat situps

Tuesday 21 August 2018 - CrossFit Hout Bay

  • Test 8
    3 Rounds for time
    1 mile run
    50 pull ups

Monday 20 August 2018 - CrossFit Hout Bay

  • Test 7
    For time
    150 squats
    75 supermans
    120 squats
    60 supermans
    90 squats
    45 supermans

Saturday 18 August 2018 - CrossFit Hout Bay

  • Test 6
    Hang squat clean
    5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1

    ** Record heaviest single **

Friday 17 August 2018 - CrossFit Hout Bay

  • Test 5
    20min AMRAP
    2 rope climbs
    20 pistols (alternating)
    40 Double unders

Thursday 16 August 2018 - CrossFit Hout Bay

  • Test 4
    Behind the neck jerk
    7 x 1

Wednesday 15 August 2018 - CrossFit Hout Bay

  • Test 3
    5 rounds
    200m run
    25 Thrusters (20/15)
    15 T2B

Tuesday 14 August 2018 - CrossFit Hout Bay

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Monday 13 August 2018 - CrossFit Hout Bay

  • Test 1
    10min AMRAP
    10 Box jumps (30"/24")
    20 situps using abmat

Saturday 11 August 2018 - CrossFit Hout Bay

  • Saman
    8 rounds
    13 deadlift (84/56)
    17 wall balls
    400m run

Friday 10 August 2018 - CrossFit Hout Bay

  • Complex Fran
    For time:
    7 bar muscle-ups
    7 chest-to-bar pull-ups
    7 chin-over-bar pull-ups
    21 thrusters (43/30)
    5 bar muscle-ups
    5 chest-to-bar pull-ups
    5 chin-over-bar pull-ups
    15 thrusters
    3 bar muscle-ups
    3 chest-to-bar pull-ups
    3 chin-over-bar pull-ups
    9 thrusters

Thursday 9 August 2018 - CrossFit Hout Bay

  • Tyre time
    5 rounds
    33 power cleans
    12 tyre flips
    400m run
    Then
    129 burpees

Wednesday 8 August 2018 - CrossFit Hout Bay

  • CrossFit Total
    The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift.
    All three lifts are done while standing on the floor.

Tuesday 7 August 2018 - CrossFit Hout Bay

  • Amrap Kelly
    15min AMRAP
    400m run
    30 box jumps
    30 wall balls

Monday 6 August 2018 - CrossFit Hout Bay

  • Doubles and Oly
    For time
    50 double-unders
    5 squat snatches
    50 double-unders
    4 squat snatches
    50 double-unders
    3 squat snatches
    50 double-unders
    2 squat snatches

    Add weight to the snatch each round.

    Men: 60-70-80-90
    Women: 30-35-40-45

Saturday 4 August 2018 - CrossFit Hout Bay

  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Friday 3 August 2018 - CrossFit Hout Bay

  • Chipa Masinga
    For time

    75 Push-ups
    60 Sit up
    500m run
    40 kb swings
    30 Box jump
    20 Pistols

Thursday 2 August 2018 - CrossFit Hout Bay

  • Hang in there
    5 rounds for time

    10 hang squat snatches (60/42)
    5 thrusters
    200m run

Wednesday 1 August 2018 - CrossFit Hout Bay

  • Shoulder stability
    2-3 rounds for quality

    5 bottoms up kb strict press (5 per arm)
    End each round with 20m OH bottoms up kettlebell overhead walk
  • 3RM Split Jerk
    Max load for 3 reps

Tuesday 31 July 2018 - CrossFit Hout Bay

  • Squeeze the pea
    15-12-9:
    Sumo deadlift high pull (60/40)
    Chest-to-bar

Monday 30 July 2018 - CrossFit Hout Bay

  • Aerobic capacity
    1 x 800m jog, 1min rest
    2 x 400m, 1min rest between efforts

    1 x 500m jog, 1min rest
    2 x 300m, 1min rest between efforts (to Deez door)

    1 x 400m jog, 1min rest
    2 x 200m, 1min rest between efforts

    1 x 200m jog
    2 x 100m, rest between efforts

Saturday 28 July 2018 - CrossFit Hout Bay

  • What a view
    Teams of 3

    For Time

    3 Rounds:
    30 Toes to Bar
    30 Burpees
    30 Power Snatches (50/35)

    Medball run up Chapman’s peak

    2 Rounds:
    30 Toes to Bar
    30 Burpees
    30 Power Snatch (60/42)

    Medball run up Chapman’s peak

    1 Round:
    30 Toes to Bar
    30 Burpees
    30 Power Snatch (70/50)

Friday 27 July 2018 - CrossFit Hout Bay

  • Vertigo
    10min AMRAP
    7 handstand push-ups
    1 rope climb

Thursday 26 July 2018 - CrossFit Hout Bay

  • Chinese bangle
    10 x 1-minute rounds of:
    25 squats
    Max reps of clean and jerks (70/50)

    Rest 2 minutes between rounds.

    ** record number of clean and jerks **

Wednesday 25 July 2018 - CrossFit Hout Bay

  • Erin
    5 rounds for time of:
    15 split cleans (40/30)
    21 pull-ups

    “Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.”

Tuesday 24 July 2018 - CrossFit Hout Bay

  • 3RM Back Squat
    Max load for 3 reps
  • 3RM Thruster
    Max load for 3 reps
  • L-Sit
    Max L-sit

Monday 23 July 2018 - CrossFit Hout Bay

  • The king of false
    7 rounds of:
    15 sit-up + 15 superman
    3 strict muscle-ups

Saturday 21 July 2018 - CrossFit Hout Bay

  • Wowser
    20min AMRAP
    40 DU
    30 sit-ups
    20 hang clean and jerk (40/30)
    10 burpee pull ups

Friday 20 July 2018 - CrossFit Hout Bay

  • Front Squat
    5 x 3 AHAP
  • Wall ballerino
    100 wall balls for time

Thursday 19 July 2018 - CrossFit Hout Bay

  • Hearty
    For time:
    2,000-m row
    1-mile run
    2,000-m row
    1-mile run
    2,000-m row

Wednesday 18 July 2018 - CrossFit Hout Bay

  • Left before right
    3 rounds for time of:
    10 dumbbell power snatches, left arm (22.5/15)
    10 single-arm overhead squats, left arm
    10 L pull-ups
    10 dumbbell power snatches, right arm
    10 single-arm overhead squats, right arm
    10 L pull-ups

Tuesday 17 July 2018 - CrossFit Hout Bay

  • Deads
    5 rounds for time of:
    5 deadlifts (125/84)
    10 burpees

Monday 16 July 2018 - CrossFit Hout Bay

  • Shoulder time
    7min AMRAP
    50 Double unders
    10 Overhead squat (60/40)

Saturday 14 July 2018 - CrossFit Hout Bay

  • Clean up your walk
    For time:
    30m handstand walk
    9 squat cleans (84/61)
    20m handstand walk
    12 squat cleans
    15m handstand walk
    15 squat cleans
    10m handstand walk

Friday 13 July 2018 - CrossFit Hout Bay

  • Swimming...
    2 rounds
    200m run - rest 1min
    250m row - rest 1min
    300m ass bike - rest 1min
    100 ski erg with bands
    30 burpees - rest 1min

Thursday 12 July 2018 - CrossFit Hout Bay

  • Weighted Dips
    3-2-2-1-1-1-1
    ** record heaviest **
  • Bench Press
    3-2-2-1-1-1-1
    ** record heaviest bench **
  • Turkish Get Up
    3-2-2-1-1-1-1
    ** record heaviest getup **

Wednesday 11 July 2018 - CrossFit Hout Bay

  • Test 9
    10min AMRAP
    100m Overhead walking lunge (20/15)
    30 v-ups

Tuesday 10 July 2018 - CrossFit Hout Bay

  • Test 8
    3 Rounds for time
    1 mile run
    50 pull ups

Monday 9 July 2018 - CrossFit Hout Bay

  • Test 7
    For time
    150 squats
    75 supermans
    120 squats
    60 supermans
    90 squats
    45 supermans

Saturday 7 July 2018 - CrossFit Hout Bay

  • Test 6
    Hang squat clean
    5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1

    ** Record heaviest single **

Friday 6 July 2018 - CrossFit Hout Bay

  • Test 5
    20min AMRAP
    2 rope climbs
    20 pistols (alternating)
    40 Double unders

Thursday 5 July 2018 - CrossFit Hout Bay

  • Test 4
    Behind the neck jerk
    7 x 1

Wednesday 4 July 2018 - CrossFit Hout Bay

  • Test 3
    5 rounds
    200m run
    25 Thrusters (20/15)
    15 T2B

Tuesday 3 July 2018 - CrossFit Hout Bay

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Monday 2 July 2018 - CrossFit Hout Bay

  • Test 1
    10min AMRAP
    10 Box jumps (30"/24")
    20 situps using abmat

Saturday 30 June 2018 - CrossFit Hout Bay

  • Hotshots 19
    6 rounds for time of:
    30 squats
    19 power cleans
    7 strict pull-ups
    Run 400 meters

Friday 29 June 2018 - CrossFit Hout Bay

  • A bit like Regionals event 3
    3 rounds for time:
    9 muscle-ups
    10m handstand walk
    20-22-24 pistols
    10m handstand walk

Thursday 28 June 2018 - CrossFit Hout Bay

  • Milkweed
    10-9-8-7-6-5-4-3-2-1
    Burpee over bar
    3 SDHP (60/40)

Wednesday 27 June 2018 - CrossFit Hout Bay

  • Hump day
    4 rounds
    15 sit-ups
    30 kb swings
    45 double unders

Tuesday 26 June 2018 - CrossFit Hout Bay

  • Armpits
    21-18-15-12-9-6-3 reps for time of:
    Ring dips
    Overhead squats 50/35

Monday 25 June 2018 - CrossFit Hout Bay

  • Motor
    For time
    800m run
    400m run
    200m run
    400m run
    800m run
  • Penalty
    Penalty row or assault bike

Friday 22 June 2018 - CrossFit Hout Bay

  • Pistols
    Pistols progressions
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Thursday 21 June 2018 - CrossFit Hout Bay

  • Emom
    8min EMOM
    5 push up
    10
    Box jump
  • Macho man AMRAP
    5min AMRAP
    400m run
    AMRAP macho man 50/35

    Rest 5min

    5min AMRAP
    400m row
    AMRAP macho man 60/40

    Rest 5min

    5min AMRAP
    800m assault bike
    AMRAP macho man 70/50

    Macho man
    3 power clean
    3 front squat
    3 push jerk

Wednesday 20 June 2018 - CrossFit Hout Bay

  • Back Squat
    Back squat – 5 x 7 @ 75-79%
  • Take me to the games
    0-7min
    21-15-9
    Clusters (40/25)
    Abmat situps
  • Burpees
    3min max burpees

Tuesday 19 June 2018 - CrossFit Hout Bay

  • Midline and pull up strength work
    2-3 rounds

    10 – Alternating V-ups
    8 – V-ups
    6 – straddle v-ups
    4 – Russian v-ups
    2 – 10m seal walks

    Rest 1-2min

    5 – Ring hinge rows
    10 – Ring Rows
    10 – second ring row hold at the top
  • PostAnt
    9min AMRAP

    200m run
    10 T2B
    30 DU
    10 Supermans

Monday 18 June 2018 - CrossFit Hout Bay

  • Strength
    5 rounds
    6 bench press AHAFA
    30sec hang
    30sec plank
  • Hook shot
    27-21-15
    Wall balls
    21-15-9
    Hang power clean 60/40

Saturday 16 June 2018 - CrossFit Hout Bay

  • Back Squat
    4 x 9
  • Push Jerk
    20min build to a heavy double push jerk

Friday 15 June 2018 - CrossFit Hout Bay

  • Strict work
    4 rounds alternating
    Strict dip – 6 AHAFA
    Strict pull up – 5 AHAFA
    DB Lateral raise – 10 Moderate load
  • Heart burn
    Minutes 0-3
    200m run
    Then max Double Unders

    Minutes 3-6
    20 Burpees
    Then max Double Unders

    Minutes 6-9
    200m run
    Then max Double Unders

    Minutes 9-12
    20 Burpees
    Then max Double Unders

Thursday 14 June 2018 - CrossFit Hout Bay

  • Power Clean
    12min emom
    2 power clean
  • Open wide
    7min AMRAP

    5 sit-up
    10 box jumps
    15 kb swings (32/24)

Wednesday 13 June 2018 - CrossFit Hout Bay

  • Strength
    3 rounds, alternating
    Standing single arm KB press – 8/side @ AHAFA
    Single arm DB/KB row – 8/side @ AHAFA
  • Clusterisation
    5 Rounds for time
    9 Cluster @ 50/35kg
    12 Chest to bar pull ups
    45 Double unders

Tuesday 12 June 2018 - CrossFit Hout Bay

  • Toe to bar
    30 strict toes to bar

    ** complete 1 turkish getup on each side every time you drop off the bar **
  • Press
    3 rounds for time
    500m run
    25 Push press (40/30)

Monday 11 June 2018 - CrossFit Hout Bay

  • Hang Snatch
    Build to a heavy hang snatch
  • Tabata monday
    Tabata ring row
    Rest 4min
    Tabata squats
    Rest 4min
    Tabata ring push up

Sunday 10 June 2018 - CrossFit Hout Bay

  • Nothibg
    Hi

Friday 8 June 2018 - CrossFit Hout Bay

  • Back Squat
    5 x 7 at 75-77%
  • Extra D extra T
    5 Rounds for time
    12 Deadlift (60/40)
    9 Hang power clean
    6 STOH
    3 Front squat
  • Jackie
    For Time
    1,000 Meter Row
    50 Thrusters (20/15kg bar)
    30 Pull-Ups

Thursday 7 June 2018 - CrossFit Hout Bay

  • Rowing
    4-5 rounds
    2min light row
    20 knee to elbow
  • Shinius maximus
    For Time:
    100 Double Unders
    10 Ring Muscle-Ups
    80 Double Unders
    8 Ring Muscle-Ups
    60 Double Unders
    6 Ring Muscle-Ups
    40 Double Unders
    4 Ring Muscle-Ups
    20 Double Unders
    2 Ring Muscle-Ups

Wednesday 6 June 2018 - CrossFit Hout Bay

  • Shoulder time
    4 rounds

    Seated Db/Kb press – 10 to 12 AHAFA (one in each hand)
    Single arm Db/Kb row – 10 to 12/side AHAFA
  • Man not hot
    12min AMRAP

    200m run
    15 wall balls (20lb/14lb)
    10 push up
    5 squats

Tuesday 5 June 2018 - CrossFit Hout Bay

  • Midline mayhem
    2-3 rounds for quality

    Alternating V-ups – 10 reps
    V-ups – 8 reps
    Straddle v-ups – 6 reps
    Russian v-ups – 4 reps
  • pull squat push
    For time

    10 strict pull ups
    16 thrusters (50/35)
    8 strict pull ups
    12 thrusters
    6 strict pull ups
    8 thrusters

Monday 4 June 2018 - CrossFit Hout Bay

  • Shoulder love
    2-3 rounds
    10 scap pull ups
    10 scap push ups
    10 bent over rows (underhand grip)
    10 ring rows
  • Light and breezy
    10 x 1min on:1min off

    Row for Cal
    Ass bike for Cal
    DU
    Power clean (35/25)
    Stair shuttle

    ** Score is reps completed **

Friday 1 June 2018 - CrossFit Hout Bay

  • Open gym
    15min - Your opportunity to work on a weakness or improve a skill.
  • 60 seconds in a minute
    For time
    20 knee to elbow
    20 Burpee pullups

    Rest 2min

    For time
    20 Burpee box jumps
    8 Ring muscle up

    ** score is combined times **

Thursday 31 May 2018 - CrossFit Hout Bay

  • The small stuff
    3 - 4 rounds
    10 renegade rows
    10 kb windmills
  • Max
    3min AMRAP
    400m run
    max kb swings in remaining time (24/16)

    Rest 3min

    3min AMRAP
    30cal ass bike
    Max db snatches in remaining time (22.5/15)

    Rest 3min

    3min AMRAP
    30cal row
    Max wall balls in remaining time

    ** score is reps achieved **

Wednesday 30 May 2018 - CrossFit Hout Bay

  • Seal walk midline
    Seal walk
    5-10-15-20-25m
    V-ups
    25-20-15-10-5
  • It's dirty
    3 rounds for time
    10 HSPU
    20 Box jumps
    40 DU
    8 (squat) clean 80/55

Tuesday 29 May 2018 - CrossFit Hout Bay

  • Press complex
    12min - Build to a heavy
    1 Push press
    2 Push jerk
  • Strength piece
    4 rounds not for time
    5 back squat 70-80%
    8 seated db/kb press AHAFA
    8 1arm db/kb row/arm

Monday 28 May 2018 - CrossFit Hout Bay

  • Murph
    For Time -

    1600m run,
    100 pull ups,
    200 push ups,
    300 Squats,
    1600m run

Friday 25 May 2018 - CrossFit Hout Bay

  • Strict press
    4 x 6 at 75-80%
  • Double 2 - 1
    For time
    100 DU
    Military loop
    100 DU

Thursday 24 May 2018 - CrossFit Hout Bay

  • Chest to bar skill work
    1 round of max unbroken chest to bar
    Then
    7 rounds of chest to bar at 40% rest 15sec between rounds
  • Regionals event 4
    2 rounds of:
    10 snatch (anyhow) @ 60/40kg
    12 bar burpees

    Then, 2 rounds of:
    10 snatch (anyhow) @ 40/30kg
    12 bar burpees

Wednesday 23 May 2018 - CrossFit Hout Bay

  • Back Squat
    4 x 9 @ 68-70% of your 1rm
  • Hanger
    8min AMRAP
    10 T2b
    10 db hang clean and jerk (22.5/15) (5 per arm)
    200m run

Tuesday 22 May 2018 - CrossFit Hout Bay

  • Rowling
    200m per person
  • Fiddy
    For time
    50 wall balls
    50 cal Assault bike
    50 kb box step overs (24/16)
    50 DU
    50 db snatches (22.5/15)

Monday 21 May 2018 - CrossFit Hout Bay

  • Core circuit
    4 rounds
    V-up – 10 reps
    Side plank lifts – 10/side
    Side plank twists – 10/side
    Hollow rock – 10 reps
  • Regionals fun
    6 Bar MU
    12 HSPU
    18 Pistols

    6 Bar MU
    12 HSPU
    24 Pistols

    6 Bar MU
    12 HSPU
    30 Pistols

Saturday 19 May 2018 - CrossFit Hout Bay

  • Hills
    Teams of 3
    For time
    Chappie’s hill run
    30 pull-ups
    20 hang cleans

    Chappie’s hill run
    40 pull-ups
    30hang cleans

    Chappies hill run
    50 pull-ups
    40 hang cleans

Friday 18 May 2018 - CrossFit Hout Bay

  • Clean and jerk
    13min EMOM
    2 cleans
    1 jerk (spilt or push)
  • For quality
    3 x 5 Back squat
    Rest
    3 x 4 Front squat
    Rest
    3 x 3 Overhead squat

Thursday 17 May 2018 - CrossFit Hout Bay

  • Tabata Thursday
    Tabata (alternate movements)
    Squats
    Push ups

    Accumulate
    2min hang
    3min plank
    20 strict pull up
  • Surfer on acid
    3 Rounds For Time:
    400 Meter Run
    21 burpees

Wednesday 16 May 2018 - CrossFit Hout Bay

  • Carry stuff
    Water bottle/D-ball Bear hug carry – 20m @ challenging weight

    50 Double unders

    Hanging L-sit – accumulate 20-30 second hold

    Farmer walk with kb – 20m @ challenging weight

    Single arm “bottoms up” KB press – 8 reps/side @ challenging weight,

Tuesday 15 May 2018 - CrossFit Hout Bay

  • SDHP
    Sumo deadlift – 4 x 8 @ AHAFA
  • dotcom
    For time

    3 rounds of:
    5 bar muscle-ups
    5 snatches
    Then, 3 rounds of:
    15 deadlifts
    30 squats
    Then, 3 rounds of:
    5 bar muscle-ups
    5 power cleans

    Weight (60/40), one bar for all movements

Monday 14 May 2018 - CrossFit Hout Bay

  • Strength work
    4 rounds

    6 back squats AHAFA
    10 pronated DB/KB row
  • Intervals
    3 rounds

    40sec max cal ass bike : 20sec rest
    40sec max kb swings (24/16) : 20sec rest
    40sec max cal row : 20sec rest
    40sec max empty bar thruster : 20sec rest
    1min rest

Saturday 12 May 2018 - CrossFit Hout Bay

  • Wanderlust
    Teams of 3

    500m suitcase carry (24/16)
    150 kb swings
    500m suitcase carry
    150 goblet squats
    800m run

    Into:
    90 thrusters (40/30)
    90 burpees

Friday 11 May 2018 - CrossFit Hout Bay

  • Hang Clean
    Double hang clean
  • Push Press
    Double push press
  • Bear necessities
    8min AMRAP
    1 dip
    1 bear walk
    1 squat
    1 bear walk

Thursday 10 May 2018 - CrossFit Hout Bay

  • Front levers
    4 rounds - alternating

    30sec - 60sec plank
    5 front levers
  • Hammer time
    For time

    21-15-9
    Power clean (60/40)
    400m run

Wednesday 9 May 2018 - CrossFit Hout Bay

  • Rope Climb
    Complete 5-10 rope climbs, with or without legs.
  • Chipy
    For time

    50 wall balls
    400m run
    30 T2B
    20 db hang clean and jerk 10 / arm (22.5/15)
    10 Ring MU

Tuesday 8 May 2018 - CrossFit Hout Bay

  • Tall Snatch
    5 x 2 - Light
  • Hang Snatch
    8min to build to a heavy hang snatch
  • Say Aaaahhh
    10-9-8-7-6-5-4-3-2-1
    Burpees
    Box Jumps

Monday 7 May 2018 - CrossFit Hout Bay

  • Strength work
    5 rounds
    5 front squats AHAFA
    10 v-ups
  • Remastered
    13min AMRAP
    1 Back squat
    1 Strict press
    1 Deadlift

    ** add 1 rep each round **

Saturday 5 May 2018 - CrossFit Hout Bay

  • 5RM Push Press
    Max load for 5 reps
  • Snatch
    Build to a heavy 3 rep max snatch
  • 1RM Hang Squat Clean
    For Weight

Friday 4 May 2018 - CrossFit Hout Bay

  • Cleaning up
    8min emom
    2 power cleans
    1 squat clean
  • Pacing
    5 rounds
    Sub 45sec 200m run
    50 unbroken DU

    If the sprint takes longer than 45 seconds, redo it before moving back to the DU.

Thursday 3 May 2018 - CrossFit Hout Bay

  • Bench

    3 rounds
    5 narrow grip bench
    5 wide grip pull up

  • Mainsite
    20min AMRAP
    10 push presses
    10 kettlebell swings
    10 box jumps

Wednesday 2 May 2018 - CrossFit Hout Bay

  • Handstand Hold
    10-15min handstand practise
  • Rounds eh reps
    8min AMRAP
    200m run
    4 hspu
    8 chest 2 bar
    12 kb swings (24/16)

    Rest 4min

    8min AMRAP
    200m run
    4 push ups
    20m overhead walking lunge (20/10)

Tuesday 1 May 2018 - CrossFit Hout Bay

  • Back Squat
    3 rounds
    8 back squat
    10 db rows
  • Partner Kalsu
    In teams of 2, complete 100 thrusters. Emom 3 burpees

Monday 30 April 2018 - CrossFit Hout Bay

  • Overhead Squat
    1 arm overhead squats and Turkish getups
  • Baseline CFHB
    400m run
    40 squats
    30 sit-ups
    20 push-ups
    10 burpees

Saturday 28 April 2018 - CrossFit Hout Bay

  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Friday 27 April 2018 - CrossFit Hout Bay

  • Partner WOD
    800m medball run
    100 deadlifts
    500m medball run
    80 hang cleans
    400m medball run
    60 clusters

Thursday 26 April 2018 - CrossFit Hout Bay

  • Back squat
    4 rounds
    8 squats as heavy as form allows
  • Broaden your horizons
    500m row buyin
    Then
    5 burpees
    15 squats
    2m broad jump
    * time ends when 20m of broad jumps are complete *

Wednesday 25 April 2018 - CrossFit Hout Bay

  • Toes-To-Bar
    Progressions and work
  • Duck duck goose

    11min AMRAP
    20 pistols (10/leg/alternating)
    200m run
    20 push press 40/30

Tuesday 24 April 2018 - CrossFit Hout Bay

  • Strength
    4 rounds
    10 renegade rows
    7 good mornings
  • Puller up
    3 rounds for time

    8 deadlift 70/50
    7 hang clean
    6 pull up
    5 c2b
    4 MU

Monday 23 April 2018 - CrossFit Hout Bay

  • Snatch
    15min to build to a heavy snatch
  • DU flash back
    For time

    20kb swings 24/16
    100 DU
    20 goblet squats
    80 DU
    20kb goblet squats
    60 DU
    20kb swings

Saturday 21 April 2018 - CrossFit Hout Bay

  • CFHB Loop
    2km loop for time
  • Surprise
    Burpee penalty

Friday 20 April 2018 - CrossFit Hout Bay

  • Handstand work
    3 Rounds, for quality
    1. Box HSPU using DBs or plates (for deficit) (aiming for 5 reps)
    2. Negative box HSPU with DBs or plates (for deficit) into strict or Kipping handstand push-up from the bottom position (5 reps)
    3. Wall handstand push-ups (chest facing wall, and hands out from wall) (3-5 reps)
  • Cindasaurus
    15min AMRAP
    10 pull up
    20 push up
    30 sit ups
    40 squats

Thursday 19 April 2018 - CrossFit Hout Bay

  • Free smoothie
    A. 10min EMOM, alternating
    (1) 10-15 UB Power snatch @ 40/30kg, rest remaining of the minute
    (2) Assault bike for calories (30 sec work : 30 sec recovery)

    Rest 4-minutes

    10min EMOM, alternating
    (1) 10-15 UB Thruster @ 40/30kg, rest remaining of the minute
    (2) Row for calories (30 sec work : 30 sec recovery)

    Rest 4-minutes

    10min EMOM, alternating
    (1) 10-15 UB Power clean and jerk @ 40/30kg, rest remaining of the minute
    (2) Burpees (30 sec work : 30 sec recovery)

Wednesday 18 April 2018 - CrossFit Hout Bay

  • Max strict T2B
    4 rounds
    6 sumo deadlift high pull
    Max strict T2B
  • 50 saamie
    For time
    400m run
    50 box jumps
    50 kb swings (24/16)
    400m run

Tuesday 17 April 2018 - CrossFit Hout Bay

  • More strength stuff
    4 rounds alternating
    Close grip bench press – 7 @ AHAFA, rest 1min
    Wide grip pull up – 7 @ AHAFA, rest 2-3min
  • Bring your gloves
    For time
    12-9-6-3
    Burpees
    Bar muscle up

Monday 16 April 2018 - CrossFit Hout Bay

  • Strength
    4 rounds

    10 back squat
    10 strict press
    10 one arm row
  • It’s kinda dirty
    50 medball cleans for time

Saturday 14 April 2018 - CrossFit Hout Bay

  • 1RM Snatch
    For Weight
  • 1RM Clean & Jerk
    For Weight

Friday 13 April 2018 - CrossFit Hout Bay

  • Sumo Deadlift High Pull
    3 x 6 AHAFA, 200m engine warmup
  • 1600m Run
    For time

Thursday 12 April 2018 - CrossFit Hout Bay

  • Single leg deads
    Alternate for 3 rounds
    Single leg KB deadlift – 10/side AHAFA
    Strict wide grip pull up – AMAP
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Wednesday 11 April 2018 - CrossFit Hout Bay

  • Work hard - rest hard
    10min EMOM (30:30)
    AMRAP thrusters
    Row for calories
    Rest 4min
    10min EMOM
    AMRAP T2B
    Assault bike for calories
    Rest 4min
    10min EMOM
    AMRAP push press
    Shuttle runs

Tuesday 10 April 2018 - CrossFit Hout Bay

  • Odd object
    12min rotate through
    20m bear hug carry, challenging weight
    Hanging L-sit (20-30sec)
    Single arm bottom up KB press 8/side
  • Hook gripped
    For time
    9-7-5 Hang clean 80/60 kg
    70-50-30 DU
    200m run

Monday 9 April 2018 - CrossFit Hout Bay

  • Back rack
    Reverse back rack lunge – 3 x 8/side
  • Descendant
    10-9-8-7-6-5-4-3-2-1
    Burpees
    Chest 2 bar

Saturday 7 April 2018 - CrossFit Hout Bay

  • 1RM Power Clean
    For Weight
  • 1RM Front Squat
    For Weight
  • 1RM Bench Press
    For Weight

Friday 6 April 2018 - CrossFit Hout Bay

  • 1RM Deadlift
    For Weight
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Thursday 5 April 2018 - CrossFit Hout Bay

  • Pull up
    3 rounds of max strict pull ups - 60sec rest between rounds - record total pull-ups
  • Hollow hold
    Max hollow hold
  • Shoulder hangout
    3 rounds
    10 muscle ups
    80 DU

Wednesday 4 April 2018 - CrossFit Hout Bay

  • 1RM Strict Press
    For Weight
  • Handstand hold
    Max handstand hold
  • Increase the cheese
    For time

    400m run
    50 burpees
    60 kb swings 24/16
    70 DU

Tuesday 3 April 2018 - CrossFit Hout Bay

  • 1RM Back Squat
    For Weight
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Saturday 31 March 2018 - CrossFit Hout Bay

  • The Seven
    Seven rounds for time -

    7 Handstand push-ups,
    7 reps 61kg(135lb.)Thruster,
    7 Knees to elbows,
    7 reps 111kg(245lb.) Deadlift,
    7 Burpees,
    7 reps 32kg(2 pood) Kettlebell swings,
    7 Pull-ups

Thursday 29 March 2018 - CrossFit Hout Bay

  • Behind The Neck Split Jerk
    10min build to a heavy behind the neck split jerk
  • Grunt
    16min EMOM
    (1) 30 Double unders + Bear crawl remaining of the minute
    (2) 10m DB suitcase carry/side + 3 DB push press/side (same DB)
    (3) 10 Cossack squats w/ KB in goblet position + 10 KB Swing
    (4) 2 to 4 skin the cat

Wednesday 28 March 2018 - CrossFit Hout Bay

  • Lekker
    4-5 rounds
    8 barbell bent over rows (underhand grip) AHAP
    8 db OH squat per arm
  • Quick
    5 rounds for time

    40 DU
    20 Kb swings (24/16)
    10 T2B

Tuesday 27 March 2018 - CrossFit Hout Bay

  • Tabata Tuesday
    Tabata plank - rest as needed - tabata wall balls
  • Them 50's
    For time
    50 squats
    500m run
    50 push ups
    500m run
    50 situps
    500m run

Monday 26 March 2018 - CrossFit Hout Bay

  • Clean and Jerk
    15min clean and jerk work
  • Back Squat
    4-5 rounds for quality - NOT for time
    4 back squat
    4 strict T2B
    4 strict pull ups
    4 strict dips

Friday 23 March 2018 - CrossFit Hout Bay

  • Overhead stability
    5 rounds
    1 arm overhead medball walk (1 lap on both hands)
  • Body weight 30
    For time
    30 jumping pull ups
    30 box jumps
    30 walking lunges
    30 knees to elbow
    30 supermans
    30 ring dips
    30 squats

Thursday 22 March 2018 - CrossFit Hout Bay

  • mid and shoulder
    4-5 rounds for quality

    20 hollow rocks
    10 single arm db push press (5/side)
    20sec hold
    10 bent over row (double overhand grip)
  • If not completed
    7min AMRAP

    1 Bear complex (40/30)
    2 Burpee over bar
    3 Bear complex
    4 burpee over bar
    5 bear complex
    6 burpee over bar
    7 bear complex
    8 burpee over bar
    9 bear complex
    10 burpee over bar

    Score - total reps completed or time finished
  • If completed
    7min AMRAP

    1 Bear complex (40/30)
    2 Burpee over bar
    3 Bear complex
    4 burpee over bar
    5 bear complex
    6 burpee over bar
    7 bear complex
    8 burpee over bar
    9 bear complex
    10 burpee over bar

    Score - total reps completed or time finished

Tuesday 20 March 2018 - CrossFit Hout Bay

  • Interval reps
    3 rounds

    2min AMRAP
    30 DU
    15 wall balls
    10 burpees
    Rest 2 min
    400m run (2min cap)
    Rest 2min
  • 1RM Power Clean
    For Weight

Monday 19 March 2018 - CrossFit Hout Bay

  • Push pull
    5 rounds
    5 dips + 5 chin ups
  • Frantastic
    11-9-7-5-3
    Thrusters
    Chest 2 bar

Friday 16 March 2018 - CrossFit Hout Bay

  • The Open 18.4
    For time:
    21 deadlifts, 225/155 lbs.
    21 handstand push-ups
    15 deadlifts, 225/155 lbs.
    15 handstand push-ups
    9 deadlifts, 225/155 lbs.
    9 handstand push-ups
    21 deadlifts, 315/205 lb.
    50-ft. handstand walk
    15 deadlifts, 315/205 lb.
    50-ft. handstand walk
    9 deadlifts, 315/205 lb.
    50-ft. handstand walk

    Time cap: 9 min.

Thursday 15 March 2018 - CrossFit Hout Bay

  • Run
    800m medball burden run
  • Pet medball
    400m run (with medball)
    21 medball cleans

    400m run
    15 medball cleans

    400m run
    9 medball cleans

Wednesday 14 March 2018 - CrossFit Hout Bay

  • High-Hang Snatch
    10min build to a heavy high hang snatch
  • 7-6-5
    3 rounds for time
    7 push ups
    7 snatches (40/30)
    7 front squats
    Rest 5min
    3 rounds for time
    6 push up
    6 snatch
    6 front squat
    Rest 4min
    5 push up
    5 snatch
    5 front squat

Tuesday 13 March 2018 - CrossFit Hout Bay

  • Back Squat
    4 - 5 rounds
    Back squat – 4 @ 80-83%
  • Rep and step
    5min AMRAP
    9 pull up
    9 burpee
    9 wall balls

    Rest 3min

    5min AMRAP
    200m run
    9 deadlift (80/60)
    9 box jump

Monday 12 March 2018 - CrossFit Hout Bay

  • Midline and upside down
    5 rounds for quality
    3-5 strict HSPU (increasing deficit if possible)
    5-10 strict T2B or v-up
  • Swim Bike Run, but not really
    4 rounds
    400m run
    15 squats
    15 push press (40/30)

Friday 9 March 2018 - CrossFit Hout Bay

  • The Open 18.3
    2 rounds for time of:
    - 100 double-unders
    - 20 overhead squats
    - 100 double-unders
    - 12 ring muscle-ups
    - 100 double-unders
    - 20 dumbbell snatches
    - 100 double-unders
    - 12 bar muscle-ups

    *Men perform 115-lb. OHS, 50-lb. DB snatches
    *Women perform 80-lb. OHS, 35-lb. DB snatches

    Time cap: 14 minutes

Thursday 8 March 2018 - CrossFit Hout Bay

  • Handstand
    10min handstand prac
  • Meow
    4min AMRAP
    6 hang power snatch
    7 pull up
    8 sdhp
    9 box jump

    Rest 3min

    Repeat

Wednesday 7 March 2018 - CrossFit Hout Bay

  • Keep moving
    40min EMOM
    (1) 8 to 20 cal Row
    (2) 8 to 20 cal Ass bike
    (3) 8 to 20 thrusters (35/25)
    (4) 6-12 dumbbell snatches (alt)
    (5) Breathe = Nose breathing only recovery (in + out through the nose)

Tuesday 6 March 2018 - CrossFit Hout Bay

  • Snatch complex
    Build to a heavy
    Hang snatch + snatch in 15min
  • Unilat
    10min AMRAP
    20 v-ups
    10 right hand walking lunges (24/16)
    10 left hand walking lunges

Monday 5 March 2018 - CrossFit Hout Bay

  • Back Squat
    5 rounds
    3 reps at 80-85%
  • round and round
    3 rounds
    45 DU
    30 Wall balls
    15 chest 2 bar

Friday 2 March 2018 - CrossFit Hout Bay

  • Handstand
    5-10 laps handstand walk
  • Tempo
    4 Rounds for reps

    Push up – max reps in 40 seconds (controlled tempo), rest 35s before ring row

    Ring row – max reps in 40 seconds (controlled tempo), rest 35s before box step ups

    Box step up (left) – max reps in 40 seconds (controlled tempo), rest 35s before right side

    Box step up (right) – max reps in 40 seconds (controlled tempo), rest 35s before sit ups

    Sit up – max reps in 40 seconds (controlled tempo), rest 35s before push ups

Thursday 1 March 2018 - CrossFit Hout Bay

  • Burpee prac
    Tabata burpees over db
  • Locomotive
    8 rounds for time of:
    Run 400 meters
    Rest 90 seconds

Wednesday 28 February 2018 - CrossFit Hout Bay

  • Push Jerk
    10min EMOM

    1 Push jerk
  • What things may come
    4 rounds for time

    20 sit ups
    16 pistols (alternating)
    10 burpee over kb
    10 1 arm ohs with kb (5 / side) (24/16)

Tuesday 27 February 2018 - CrossFit Hout Bay

  • Body weight surprise
    Strict (weighted) dip – 6/6/6/4/4 @ AHAFA

    Strict (weighted) pull up – 6/6/6/4/4 @ AHAFA
  • Here comes the boom
    4min AMRAP
    8 kb swings
    8 hspu
    24 DU

    Rest 3min

    4min AMRAP
    8 thrusters 40/30
    8 pull ups
    8 box jump

Monday 26 February 2018 - CrossFit Hout Bay

  • Snatch complex
    10min EMOM

    1 snatch
    1 hang snatch
    1 OHS
  • Squaaaat!
    For time

    42 wall balls
    21 back squat 60/40
    30 wall balls
    15 front squat
    18 wall ball
    9 OHS

Friday 23 February 2018 - CrossFit Hout Bay

  • Build an EMOM
    16min EMOM, alternating unbroken single sets of:

    (1) Complex gymnastics movement – 1 to 10 reps
    (2) Barbell/DB movement – 5 to 15 reps
    (3) Simple gymnastics movement – 5 to 20 reps
    (4) REST or easy Assault bike / row
  • Strength piece
    4 rounds

    Strict press – 3 at 80+%
    Single arm row – 10 at AHAFA

Thursday 22 February 2018 - CrossFit Hout Bay

  • Rowling
    First team to the designated target wins
  • Front Squat
    5 rounds of 10 reps

Wednesday 21 February 2018 - CrossFit Hout Bay

  • Power Clean
    Go every 90sec for 7 rounds

    3 Power cleans (65% - 80%)
  • The pulley system
    3 Rounds for time
    15 Box jump (24/20)
    12 Pull ups
    9 Hang power clean 60/40
    6 Front squat
    3 Push jerk

Tuesday 20 February 2018 - CrossFit Hout Bay

  • Back Squat
    3 rounds
    Back squat 5 at 60%
  • Opens prep
    2 Rounds for reps

    3min AMRAP
    8 Deadlift @ 75/52
    6 T2B
    4 Push up
    2 Muscle up

    3min rest

    3min AMRAP
    400m run
    Burpee over box for score

Monday 19 February 2018 - CrossFit Hout Bay

  • Smoothie time
    30min EMOM
    1 - 8-24 Cal row
    2 - 30-60 DU + 5 HSPU
    3 - 10kb swings (32/24) + 5 burpees over KB
    4 - 5-20cal ass bike
    5 - 10-20 DB snatch (22.5/15)

Friday 16 February 2018 - CrossFit Hout Bay

  • Strict work
    3 rounds
    4 Kb hip flex ttb
    10 Russian push-up
    5 strict hspu def
  • Death by
    Burpee pull up

Thursday 15 February 2018 - CrossFit Hout Bay

  • Shoulder work
    Internal
    External
    Side raise
    Kb row
    Scrap pull-ups
  • Shoulder surprise
    7min AMRAP
    5 power snatch
    10 overhead squat
    35 DU

Wednesday 14 February 2018 - CrossFit Hout Bay

  • Back Squat
    5 rounds
    3 reps
  • CrossFit Games Open 14.4
    14min AMRAP

    500m run
    50 toes-to-bars
    40 wall-ball shots
    30 cleans 60/40
    20 muscle-ups

Tuesday 13 February 2018 - CrossFit Hout Bay

  • Weighted work
    5 rounds

    5 weighted dips
    5 weighted pull-ups
  • #amrap
    5min AMRAP
    30 Du
    3 bar mu

    Rest 3min

    5min AMRAP
    200m run
    6 pistols

Monday 12 February 2018 - CrossFit Hout Bay

  • Push jerk
    10min emom
    1 push jerk
  • Posterior
    5 rounds for time

    15 deadlift @ 50% of 1rm
    15 wall balls

Saturday 10 February 2018 - CrossFit Hout Bay

  • Park run
    Hout Bay park run

Friday 9 February 2018 - CrossFit Hout Bay

  • Snatch
    1 snatch every 30 seconds

    Move up in weight every 2min if moving well. Start at 60%
  • Ginger bread man
    800m run
    20 thrusters (20/15)
    800m run
    20 thrusters

Thursday 8 February 2018 - CrossFit Hout Bay

  • Mirror mirror blind spot
    4min AMRAP
    1 lap overhead walking lunge
    6 burpee over db
    12 t2b
    1 lap overhead walking lunge
    6 burpee over db
    12 push up
    rest 4min
    4min max cal assault bike or row

Wednesday 7 February 2018 - CrossFit Hout Bay

  • Midline stabilization
    1 lap inchworm
    10 hollow rock
    1 lap inchworm
    3 skin the cats
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Tuesday 6 February 2018 - CrossFit Hout Bay

  • Complex
    8min emom
    1 power clean
    1 front squat
    1 thruster
  • Fight gone howsit
    3 rounds - 1min per station
    For reps
    SDHP
    Row
    Dumbell snatch
    Assault bike
    Rest

Monday 5 February 2018 - CrossFit Hout Bay

  • Back Squat
    4 rounds of 4 reps at 80%
  • Light lunge
    9min AMRAP
    30 lunges
    6 Burpee
    12 T2B

Friday 2 February 2018 - CrossFit Hout Bay

  • EMOM
    12min EMOM
    1) 40sec max burpee box jump over
    2) 10-20 V-ups
    3) 3-5 HSPU
  • Main site
    For time
    21-15-9
    Push press 60/40
    Power cleans

Thursday 1 February 2018 - CrossFit Hout Bay

  • Turkish Get Up
    5min build to a heavy 1 Turkish getup + OHS per arm
  • Use your repst
    6min AMRAP
    15-12-9
    Deadlift 60/40
    30 DU
    15-12-9
    Box jumps
    30 DU

    Rest 5min

    6min AMRAP
    15-12-9
    Deadlift 60/40
    30 DU
    15-12-9
    Box jumps
    30 DU

Wednesday 31 January 2018 - CrossFit Hout Bay

  • Back Squat
    3-4 rounds
    5 back squat 70-80%
  • MU sprint
    For time:
    10 muscle-ups
    25 thrusters 35/25
    500m run
    25 thrusters
    10 muscle-ups

Tuesday 30 January 2018 - CrossFit Hout Bay

  • Push and pull
    4-5 rounds
    5 strict pull up (tempo 4111)
    5 strict dips (no tempo)
  • Opens
    12min AMRAP
    1-2-3-4-5-6-7-8-9-10
    Clean and jerk 60/40
    5 chest to bar
    10 push up
    15 squat

Monday 29 January 2018 - CrossFit Hout Bay

  • Medball run
    3 rounds
    400m medball run

    Rest 2min
  • Lungs
    3 rounds
    50 DU
    12 Burpee to plate 20/10
    3 stair shuttle with medball

Friday 26 January 2018 - CrossFit Hout Bay

  • 3RM Strict Press
    Max load for 3 reps
  • Tabata Friday
    Tabata burpees
    Rest 2min
    Tabata box jumps
    Rest 2min
    Tabata pull ups
    ** score is combination of all 3 lowest scores **

Thursday 25 January 2018 - CrossFit Hout Bay

  • Push ups
    Sally push ups
  • Posterior assault
    For time
    1000m ass bike
    40 kb swings 24/16
    20 goblet squats
    1000m row
    20 kb swings
    10 goblet squats

Wednesday 24 January 2018 - CrossFit Hout Bay

  • 3RM Front Squat
    Max load for 3 reps
  • The Open 15.3
    AMRAP 14min -

    7 Muscle Ups,
    50 Wall Balls,
    100 Double Unders

    Rx: 9kg(20lb)/6kg(14lb)

Tuesday 23 January 2018 - CrossFit Hout Bay

  • Bar work
    Choose one of the following to work on for 10min:
    Pull ups
    T2B
    Then 30 strict for quality
  • Running Annie
    50-40-30-20-10
    Sit ups
    500m-400m-300m-200m-100m
    Running

Monday 22 January 2018 - CrossFit Hout Bay

  • Power Snatch
    Power Snatch TnG
    5 x 9 AHAFA
  • Overhead squat
    Overhead Squat
    Build to a heavy set of 2reps in a 15min window

    WOD
    In a 3min Window, do AMRAP overhead squat at 80% of weight achieved above.

Friday 19 January 2018 - CrossFit Hout Bay

  • Open gym
    Work on a weakness AND work on a strength
  • CFHB Loop
    2km loop for time

Thursday 18 January 2018 - CrossFit Hout Bay

  • Handstand
    10min handstand practice
    10min Clean warmup and practice
  • CrossFit Games Open 15.4
    8min AMRAP
    3 HSPU
    3 cleans 80/55
    6 HSPU
    3 cleans
    9 HSPU
    3 cleans
    12 HSPU
    6 cleans
    15 HSPU
    6 cleans
    18 HSPU
    6 cleans
    21 HSPU
    9 cleans
    24 HSPU
    9 cleans
    27 HSPU

Wednesday 17 January 2018 - CrossFit Hout Bay

  • Clean and jerk
    Clean and jerk
    12 x 1 at 65+%, go EMOM
  • Ass bike and row
    3 Rounds for time
    18 cal ass/row
    15 KB Swing 32/24
    12 c2b

Tuesday 16 January 2018 - CrossFit Hout Bay

  • Worming about
    3 rounds
    1 lap inchworm
    10 hollow rocks
    1 lap inchworm
    10sec hollow hold
  • Howsit
    15min AMRAP
    50 burpees
    With remaining time AMRAP
    50 wall balls
    100 DU

Monday 15 January 2018 - CrossFit Hout Bay

  • 3RM Back Squat
    Max load for 3 reps
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Saturday 13 January 2018 - CrossFit Hout Bay

  • Marli
    Teams of 2
    30min AMRAP
    15 clean and jerk 60/40
    30 burpees over bar
    500m run

Friday 12 January 2018 - CrossFit Hout Bay

  • Shoulder strength
    Turkish get up + single arm OHS
  • Quality control
    4 rounds for quality
    Overhead (barbell) walking lunge – 20m @ AHAFA
    Strict ring muscle up – 2-1-1-1

Thursday 11 January 2018 - CrossFit Hout Bay

  • Back Squat
    Build to a heavy 4 in 15min
  • Quad goals
    4 rounds for time
    400m run
    50 squats

Wednesday 10 January 2018 - CrossFit Hout Bay

  • Pressing
    5 rounds for weight
    3 strict press
    2 push press
    1 push jerk
    * record heaviest set *
  • On and off
    9 rounds
    30 on : 30 off
    Push press 40/30
    Burpee box jump
    Row / assault bike for cal

Tuesday 9 January 2018 - CrossFit Hout Bay

  • Thrusters
    Thruster – 8-6-4-8 AHAFA, rest between sets
    ** record heaviest weight **
  • Open prep
    20min AMRAP
    6 HSPU
    8 Power clean 50/35
    10 Pistols, alternating
    12 Toes to bar
    16 Wall ball (20/14lbs)

Monday 8 January 2018 - CrossFit Hout Bay

  • Toe to bar endurance
    Toes to bar
    1 x max unbroken reps in a 40-second window

    Rest 1min

    7 rounds of
    200m run then
    Toes to bar @ 30-40% unbroken of max reps above
  • Death by Du
    Death by DU

    EMOM 5 burpees
    Followed by 10 DU, each min the DU increase by 10.

Friday 5 January 2018 - CrossFit Hout Bay

  • Mid
    3 rounds:

    10 hollow rocks
    10 v-ups
    10 med ball sit ups
    10 back extensions
  • Body weight bonanza
    8min amrap:

    8 sit ups
    8 box jumps
    8 push ups

    2min rest

    6min amrap:
    6 Hspu
    6 squats
    6 pull ups

Thursday 4 January 2018 - CrossFit Hout Bay

  • Complex
    10 min EMOM
    1 power clean
    1 front squat
    1 push push press
    1 front squat
  • WOW!
    12min AMRAP
    200m run
    10 STOH (50/35)
    24 Wall balls

Wednesday 3 January 2018 - CrossFit Hout Bay

  • Glutes for all
    2-3 rounds:
    10 high box step ups
    20 bridges with band
    20m oh lunge (kettle bell) alt. Arms
  • Happy new year
    For Time:
    10 C2B
    20 T2B
    30 cleans (50/35)
    100 DU
    30 Box Jumps
    20 burpees
    10 Cleans (50/35)

Friday 22 December 2017 - CrossFit Hout Bay

  • Open gym
    10min Open gym
  • 800m Run
    800m run for time
  • Extra lungs
    For time
    1000m row
    100 du
    400m run
    30 burpees

Thursday 21 December 2017 - CrossFit Hout Bay

  • Midline
    3 rounds:
    10 v-ups
    10 hollow rock
    10 back extensions
    After each movement a 30 sec plank hold.
  • Weight body weight
    12min AMRAP
    12 front rack Lunges
    10 hspu
    8 wall balls

Wednesday 20 December 2017 - CrossFit Hout Bay

  • Shoulder rehab
    3 rounds:
    10 bicep negatives
    10 pvc ohs/empty bar ohs/waiter ohs
    10 egyptians
    10 internal
    10 external
  • Viola
    20min AMRAP
    400m
    11 power snatches (42/30)
    12 pull ups
    13 power cleans (42/30)

Tuesday 19 December 2017 - CrossFit Hout Bay

  • Body weight work
    12 Emom:
    1.Hang (15-30 secs)
    2.Handstand hold (20-30 secs)
    3. Goblet squat hold (30 secs)
  • Burper box jumpee
    7 rounds for time
    7 power cleans
    7 burpee box jump

Monday 18 December 2017 - CrossFit Hout Bay

  • Strength work
    Alternate for 4 rounds

    Back squat
    4 x 5
    4 x 5 1 arm kb strict press
  • Pull pull - push push
    21-15-9
    Chest to bar
    Sit ups
    Straight into
    9-15-21
    Push ups
    Squats

Saturday 16 December 2017 - CrossFit Hout Bay

  • 12 days of Christmas
    For time
    1. snatch 60/40
    2. HSPU
    3. Hang power clean 60/40
    4. Toe to bar
    5. Squat
    6. Burpee
    7. KB swings 24/16
    8. Pistol
    9. Push up
    10. Pull-ups
    11. Double under
    12. Deadlift 60/40

Friday 15 December 2017 - CrossFit Hout Bay

  • Fronts and overs
    Front squat
    3 x 3 AHAFA
    Then
    Overhead walking lunge with bar
    3 x 20m AHAFA
  • Kettlebell time
    3 rounds
    10 1 arm kb snatch per arm
    10 1 arm kb clean
    10 kb around body both directions
    10 goblet squats
    10 kb swings

Thursday 14 December 2017 - CrossFit Hout Bay

  • Midline circuit
    A midline treat. You're welcome.
  • Slow feet, fast hands
    50-40-30-20-10
    DU
    10-8-6-4-2
    Pistols
    HSPU

Wednesday 13 December 2017 - CrossFit Hout Bay

  • Towel pull ups
    3 x 10 towel pull ups
    Finish each set of towel pull ups with 2-4 ground to standing rope climbs
    ** BRING A SWEAT TOWEL FOR THE PULL UPS **
  • The ball and chain
    7min AMRAP
    8 burpee box jump
    4 Bar MU
    8 KB snatch (24/16) alternating

    4min rest

    7min AMRAP
    8 1 arm kb push press (24/16)
    32 DU
    8 Pull up

Tuesday 12 December 2017 - CrossFit Hout Bay

  • Thrusters
    4 rounds
    8-6-4-4
    AHAFA
  • Clean up
    5 rounds
    2 clean & jerk (80/55)
    15 push ups
    35 squats

Monday 11 December 2017 - CrossFit Hout Bay

  • Toes-To-Bar
    S&T
    Toes to bar
    1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before
    7 sets @ 40% of max reps (unbroken) of above, Rest 15s between sets (extend to 30/45/60s as needed)
  • Cardio time
    WOD
    3 rounds
    Choose between (cal ass/cal row/max rep du) each round

    1min work : 1min rest

    45sec work : 45sec rest

    30sec work : 30sec rest

    15sec work : 15sec rest

Friday 8 December 2017 - CrossFit Hout Bay

  • Circuit
    15min AMRAP

    5 - 12 Strict ring dip
    10 pistols/side
    OR
    10/side high box step up w/ controlled tempo

    1 round of ab-circuit
    Hollow rock – 10 reps
    V-up – 10 reps
    Side plank lifts – 10 reps / side
    Hollow hold – 10 sec
  • Baloo
    For time

    50 squats
    50m bear walk

    40 squats
    40m bear walk

    30 squats
    30m bear walk

    20 squats
    20m bear walk

    10 squats
    10m bear walk
  • Beer Mile
    4 rounds
    1 beer
    400m run

Thursday 7 December 2017 - CrossFit Hout Bay

  • Combo work
    6 rounds alternating

    3 back squat @ 70%
    2 - 5 strict MU
  • Ginger bread man
    21 – 15 – 9
    KB Swing @ 32/24kg
    Burpees
    Time cap 4min

    Rest for 5-minutes

    15 – 12 – 9
    KB Swing @ 32/24kg
    Burpees
    Time cap 4min

Wednesday 6 December 2017 - CrossFit Hout Bay

  • Tabata
    Tabata top and bottom ring hold (alternating top and bottom)
  • L-Sit
    Max L-sit from hang position
  • Super Jack
    For time
    2km run (Military loop)
    40 Thrusters (20/15)
    20 HSPU

Tuesday 5 December 2017 - CrossFit Hout Bay

  • Power clean
    Power clean
    5 x 3 touch and go AHAFA
  • Exercise name
    10min AMRAP

    400m-300m-200m
    15 chest to bar
    15 sit ups

Monday 4 December 2017 - CrossFit Hout Bay

  • Stre
    4 rounds
    Back rack lunge – 12/side @ AHAFA
    Single arm KB row – 8 to 12 @ AHAFA
  • 9 by 9’s
    8min AMRAP

    3 deadlift (60/40)
    9 power clean and jerk
    27 wall balls

Friday 1 December 2017 - CrossFit Hout Bay

  • Back Squat
    5 x 4 AHAFA
  • Ass bike
    1min per station for max reps / cal
    Burpees
    Row
    DU
    Ass bike
    Rest for 2min

Thursday 30 November 2017 - CrossFit Hout Bay

  • Handstand
    4-6 lap of 10m
    Handstand walks

    Scale:
    4-6 lap of 180 degree Handstand box walks or wall walks
  • Up up and away
    For time:

    21-15-9-6-3
    C2b
    OH squats (42/30)

Wednesday 29 November 2017 - CrossFit Hout Bay

  • Walking lunges
    3-4 laps
    OH KB walking lunges (AHAP)
  • The only constant is change
    For time:

    200m

    10 wall balls
    5 power cleans (60/40)
    10 wall balls

    200m

    10 box jumps
    5 power cleans
    10 box jumps

    200m

    10 pull ups
    5 power cleans
    10 pull ups

    200m

    10 Push ups
    5 Power cleans
    10 Push ups

Tuesday 28 November 2017 - CrossFit Hout Bay

  • Body weight bonanza
    12 EMOM
    3- 12 MU/C2B/PU
    8 -12 PISTOLS
    5- 10 medball crossovers
  • Thrupeesters
    4 Rounds for time:
    10 Thrusters (42/30)
    6 Burpees over bar

Monday 27 November 2017 - CrossFit Hout Bay

  • Push pop
    4 rounds
    3 Push press
    2 Puush jerk
  • Hold the line
    12 min Amrap
    5 HSPU
    10 T2B
    15 Squats

Friday 24 November 2017 - CrossFit Hout Bay

  • Back Squat
    Alternate between
    5 x 3 Back Squat (AHAFA)
    8 reps on each arm- 1 arm kettlebell row
    * record back squat weight *
  • Snatch complex
    15 min emom:
    1 full snatch
    2 hang squat snatch


Thursday 23 November 2017 - CrossFit Hout Bay

  • Strength
    3-4 rounds:
    Shoulder rehab
    10 strict dips (weighted)
  • sqwat
    7 RFT:
    6 burpees
    9 push ups
    12 sit ups
    15 squats

Wednesday 22 November 2017 - CrossFit Hout Bay

  • Farmer's Carry
    10 Laps (20m per lap)
    Farmers walk AHAP
  • Overhead meowsit
    For Time:
    50 Plate OH walking Lunges (20/10)
    40 Pull Ups
    30 Thrusters (42/30)
    20 Burpees
    10 Squat Cleans (42/30)

Tuesday 21 November 2017 - CrossFit Hout Bay

  • Work work
    4 rounds:
    3 strict press
    4-8 jumping negative pull ups
  • CrossFit Open 13.2
    10min AMRAP
    5 STOH (50/35)
    10 Deadlift
    15 Box Jumps (24/20)

Monday 20 November 2017 - CrossFit Hout Bay

  • Run
    For time:
    50 DU
    400m Med ball run
    50 DU
    400m med ball run
    30 Burpees

Friday 17 November 2017 - CrossFit Hout Bay

  • Muscles up
    30 MU for time
    (Ring or bar)

    If no MU
    For time:
    30 chest 2 bar
    30 sit ups
    30 dips

    ** record if you did ring or bar MU **

Thursday 16 November 2017 - CrossFit Hout Bay

  • Kb swing
    3 sets max reps unbroken kettle bell swings

    Rest as long as needed!

    For every rep missed by, replace with sit ups
  • Snats
    For time

    9 Squat snatches (43/30)
    500m run
    15 Squat snatches
    400m run
    21 Squat snatches
    200m run

Wednesday 15 November 2017 - CrossFit Hout Bay

  • Clean and press work
    10 EMOM
    1 Clean
    2 Push Press
    1 Push Jerk
  • Don’t look down
    Hang from a pull-up bar for 6 minutes
    Each time you drop from the bar, perform:

    40 DU
    30 push-ups

Tuesday 14 November 2017 - CrossFit Hout Bay

  • Tabata tuesday
    Tabata handstand hold
    Tabata hollow rock
  • 16.1 front rack
    20 min AMRAP

    8 Front Rack Lunges (43/30)
    8 Burpees over bar
    8 Front Rack Lunges
    8 C2B

Monday 13 November 2017 - CrossFit Hout Bay

  • Back Squat
    5 x 4 Back squat @ 70 - 80%

    With 2 second pause in bottom position
  • DT
    5 rounds for time

    12 deadlifts (70/50)
    9 hang power cleans
    6 shoulder to overheads

Friday 10 November 2017 - CrossFit Hout Bay

  • Run forest run
    4 x 400m run

    run
    1 min rest

    run
    40 sec rest

    run
    20 sec rest

    run
  • What rhymes with slurpee socks lump
    For time
    100 Burpee Box Jumps

Thursday 9 November 2017 - CrossFit Hout Bay

  • Kb push press
    5 x 10 kb push press (5 each arm)

    In between each set

    10-20 hollow rocks
    10 - 20 back extensions
  • The Open 16.3
    AMRAP 7min -

    10 Power Snatches
    3 Bar Muscle Ups

    Rx: 34kg/25kg

Wednesday 8 November 2017 - CrossFit Hout Bay

  • Upside down
    3 sets of
    5 wall climbers
    Or 20m handstand walk
    And
    10 rolling pistols (5 each leg)
  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Tuesday 7 November 2017 - CrossFit Hout Bay

  • Snatch tech
    In 15 min build to a heavy OHS + snatch balance
  • Windy
    14min AMRAP
    10 clean 60/40
    400

Monday 6 November 2017 - CrossFit Hout Bay

  • Body weight
    12 EMOM

    10-20 pistols
    5-15 Side to side T2B
    10-20 ring rows
  • Hard harder hardest
    For time
    21 pull ups
    21 hspu

    15 c2b
    15 deficit hspu

    9 muscle ups
    9 increased deficit hspu

Saturday 4 November 2017 - CrossFit Hout Bay

  • Filthy 50
    For time:
    50 box jumps
    50 jumping pull-ups
    50 kettlebell swings (16/12)
    50 walking lunges
    50 knees-to-elbows
    50 push presses (20/15)
    50 back extensions
    50 wall-ball shots
    50 burpees
    50 double-unders

Friday 3 November 2017 - CrossFit Hout Bay

  • Midline
    Rotate through 3 to 4 times in a 15min window
    Max set of strict pull ups in 30 seconds
    Max set of push ups in 30 seconds
    Max set of air squats in 30 seconds
    V-up – 10 reps
    Side plank lifts – 10 reps / side
    Rainbow maker – 10 reps / side
    Hollow rock – 10 reps
  • Bears with a twist
    Build to a heavy bear complex in 15min

    1 Power clean
    1 Front squat
    1 Push press
    1 Back squat
    1 Behind the neck push press

    ** 15 wall balls between each attempt **

Thursday 2 November 2017 - CrossFit Hout Bay

  • Back Squat
    Build to a heavy set of 4 back squats in 15min
  • Chip n dip
    7min AMRAP
    3 stair shuttles
    10 ring dips

Wednesday 1 November 2017 - CrossFit Hout Bay

  • Rehab love
    2 - 3 rounds

    10 Band hip raises
    10 High box step-ups
    10 Ext rotation
    10 Int rotation
    10 Side lat raises
  • Maximus
    3 x 5min rounds
    0-2min 400m run, DU for reps in remaining time
    2-3min Max KB swing (24/16)
    3-4min Max HSPU
    4-5min REST

Tuesday 31 October 2017 - CrossFit Hout Bay

  • Hang Clean
    Build to a heavy hang clean for the day
  • Push pull jump
    6 rounds

    8 Thruster 35/25kg
    8 Pull up
    8 box jumps

Monday 30 October 2017 - CrossFit Hout Bay

  • Strength
    Alternate for 3 rounds
    Front rack lunge – 8/side @ AHAFA
    Single arm KB row – 8 to 12 @ AHAFA
  • Death by
    Death by burpees

    Starting with 2 burpees - add 2 burpees EMOM

Sunday 29 October 2017 - CrossFit Hout Bay

  • Chappies Challenge
    Run 5km up chappmans peaks and 5km down for time.

Saturday 28 October 2017 - CrossFit Hout Bay

  • 1RM Snatch
    For Weight
  • 1RM Front Squat
    For Weight

Friday 27 October 2017 - CrossFit Hout Bay

  • Technical consistancy
    15min EMOM
    1. Power clean and jerk – Set of 5 to 7 repetitions for quality @ 35-50%1RM, focus on rhythm and bar path (both up and down)
    2. 8-10 push ups
    3. 30-60 DU (stay relaxed!!!)
  • Hang on tight
    9min AMRAP
    11 sit-ups
    10 toes-to-bars
    9 Vups
    8 pull-ups
    7 strict pull-ups
    6 bar muscle-ups

Thursday 26 October 2017 - CrossFit Hout Bay

  • Core conditioning
    2 rounds
    1. Reverse plank lifts – 20 to 25 sec
    2. Side plank pulses – 20 to 25 sec each side
    3. Rainbow makers – 20 to 25 sec each side
    4. V-up – 15 to 20 reps
  • Farmer Brown
    For time:
    400m run
    10 lap farmers carry with kb (32/24)
    800m run
    10 lap farmers carry with kb (32/24)
    400-meter run

Wednesday 25 October 2017 - CrossFit Hout Bay

  • Heavy pushing
    3 rounds - alternating

    Back squat
    3 reps @ 80%
    W/2sec pause in bottom position

    Ring dip
    5 reps AHAFA (AMRAP on the last set)
  • Posterior chipper
    For time
    60 DU
    50 wall balls (20lb / 14lb)
    40 box jumps (24" / 20")
    30 deadlifts (60 / 40)
    20 power clean
    10 front squat

Tuesday 24 October 2017 - CrossFit Hout Bay

  • Ring piece
    EMOM
    1. Top ring dip hold
    2. Top chin up hold
    3. Bottom ring dip hold
    4. L-sit hold
  • Keeping the pace
    3 rounds (each round for time)
    400m run
    20 pistols
    10 HSPU

Monday 23 October 2017 - CrossFit Hout Bay

  • Strength work
    3-4 rounds - alternating

    5 x Behind the neck strict press – @ AHAFA

    5 x Weighted strict chest to bar pull up
  • Pushme Pullyou
    For time
    21 - 15 - 9
    Power cleans (60/40)
    Push jerk

Friday 20 October 2017 - CrossFit Hout Bay

  • Open gym
    Work on something you suck at in the gymnastic range
  • Surprise
    For time
    400m run
    40 squats
    10 burpee

    400m run
    30 squats
    10 burpee

    400m run
    20 squats
    10 burpee

Thursday 19 October 2017 - CrossFit Hout Bay

  • Turkish Get Up
    6-10 reps per arm - AHAFA
  • Onramp reloaded
    21-18-15-12-9-6-3
    push press (42/30)
    Box Jumps

Wednesday 18 October 2017 - CrossFit Hout Bay

  • Back Squat
    5 sets of 5 reps
    @70-80%
  • Paint the roof
    50DU then;
    5rounds
    10 push ups
    10KB swings (42/24)
    10 T2B

Tuesday 17 October 2017 - CrossFit Hout Bay

  • Strict work
    abata plank

    Then,

    3 rounds of:

    10 Strict pull ups
    10 strict dips
    8 1 leg DL
  • Isaburp
    3 rounds;

    10 power snatches (40/30)
    10 Burpees over bar

Monday 16 October 2017 - CrossFit Hout Bay

  • Power clean
    12min EMOM
    2 power clean
    1 split jerk
  • Mary
    20 Minutes AMRAP
    5 Handstand Push-Ups
    10 Pistols (alternating legs)
    15 Pull-Ups

Saturday 14 October 2017 - CrossFit Hout Bay

  • Park run
    Hout Bay park run

Friday 13 October 2017 - CrossFit Hout Bay

Friday the 13th

  • Handstands
    4 - 6 rounds
    3m HSW
    2 strict HSPU
    4 kipping HSPU
  • Friday the 13th
    18min Emom
    Odd min - 12 wall balls - max thrusters (42/30)
    Even min - rest
    Score - total thrusters.

Thursday 12 October 2017 - CrossFit Hout Bay

  • Snatch
    10min EMOM
    3 Snatches
    ** use a weight that will allow you to work on technique, increase ONLY if moving well **
  • Dont look back
    3 RFT
    40 DU
    30 air squats
    20 sit ups
    10 pull ups

Wednesday 11 October 2017 - CrossFit Hout Bay

  • Strict Press
    6 sets of 3 reps AHAP
  • The revolver
    12min AMRAP
    8 burpees
    8 snatches (50/30)
    8 pistols

Tuesday 10 October 2017 - CrossFit Hout Bay

  • Overhead walking lunges
    2-3 rounds for quality
    2 laps OH kettlebell lunges
    10 kettlebell crossovers
    10 weighted push ups
  • Grip it quick
    21-15-9
    Power clean (60/40)
    T2B

Monday 9 October 2017 - CrossFit Hout Bay

  • Body weight stuff
    12min EMOM
    1) 5-10 HSPU
    2) 8-15 MU/C2B/PULL UPS
    3) 10-15 v-ups
  • Sprinter off
    For time
    20 burpees
    100 DU
    400m run
    100 DU
    400M run
    20 burpees

Friday 6 October 2017 - CrossFit Hout Bay

  • Midline progressions
    10 min EMOM

    Gymnastics Complex

    1 Hanging Leg Raise
    2 Knees to Elbow
    3 T2b
    2 Knees to Elbow
    1 Hanging Leg raise

    Scale

    2 Med Ball Sit up
    3 Sit Up
    4 V-Ups
    3 Sit Up
    2 Med Ball Sit Up
  • Nicole
    20 Minutes AMRAP
    400 Meter Run
    Max Pull-Ups

    Score is total of unbroken Pull-Ups completed in all rounds.

Thursday 5 October 2017 - CrossFit Hout Bay

  • Snatch complex
    4 rounds of 3 snatch @ 50%

    Snatch pause at mid shin 2 second

    Snatch pause at knee 2 second

    Snatch pause at mid thigh 2 second

    Finish snatch
  • Beep beep dash
    9 min AMRAP

    6 hang snatch (42/30)
    6 OHS
    200m run

Wednesday 4 October 2017 - CrossFit Hout Bay

  • 3RM Thruster
    Max load for 3 reps
  • Jackie
    For Time
    1,000 Meter Row
    50 Thrusters (20/15kg bar)
    30 Pull-Ups

Tuesday 3 October 2017 - CrossFit Hout Bay

  • Gymnastic skill
    Skin the cat & muscle up progressions
  • Shoulder therapy
    10-9-8-7-6-5-4-3-2-1
    HSPU
    In between each set 30 DU

Monday 2 October 2017 - CrossFit Hout Bay

  • Back squat
    6 x 3
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Friday 29 September 2017 - CrossFit Hout Bay

  • Open gym
    Work on one weakness
  • Burpee biathlon
    5 Rounds
    In 3:00 min
    400m run
    Max Burpees
    2:00 min rest

Thursday 28 September 2017 - CrossFit Hout Bay

  • Snatch complex
    In 15min find your 1rm
    1 snatch
    2 hang snatch
    1 snatch
  • Great abs of fire
    For time (10min cap)
    10-20-30
    Pistols
    Pull ups
    Med all crossovers
    * sit-ups with remaining time *
  • Bonus situps
    Max sit-ups with remaining time

Wednesday 27 September 2017 - CrossFit Hout Bay

  • Maxes
    Push Ups
    Sit Ups
    Max calorie row
    Empty bar thrusters
  • One step at a time
    9 min AMRAP

    1-2-3-4-5-6-7-8-9…

    Burpee box jumps
    C2B

Tuesday 26 September 2017 - CrossFit Hout Bay

  • Clean and jerk complex
    4 Push Press
    4 Front Rack Lunges
    2 Push Press
    2 Front Squat
    1 Push Jerk
    1 Front Squat (3 second hold at the bottom)
  • Clean the wall ball
    15-12-9-12-15
    Med ball clean wall ball
    (50 DU between each set)

Monday 25 September 2017 - CrossFit Hout Bay

  • G max
    30 min amrap with partner.
    Hspu/box jumps/pull ups
    Every 3 min 200m run (alternate movement after every run)

Friday 22 September 2017 - CrossFit Hout Bay

  • CrossFit Total
    The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift.
    All three lifts are done while standing on the floor.

Thursday 21 September 2017 - CrossFit Hout Bay

  • 1RM Turkish Get Up
    Find your 1RM Turkish getup per arm (use barbell if possible)
  • Burpee paradise
    100 burpees for time - 5 squats EMOM

Wednesday 20 September 2017 - CrossFit Hout Bay

  • Top of ring hold
    Find your max top of ring hold
  • Bottom ring hold
    Find your max bottom ring hold
  • L-Sit
    Max L-sit
  • Max toe to bar
    In 3min find your max T2B
  • Mini Kelly
    3 round For time
    400m run
    30 box jump
    30 wall balls

Tuesday 19 September 2017 - CrossFit Hout Bay

  • 1RM Clean & Jerk
    For Weight
  • Technique Grace
    40 clean and jerk for time at 30-40% of your 1rm
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Monday 18 September 2017 - CrossFit Hout Bay

  • September challenge
    1min max cal row - as many attempts as needed
  • Up, up and away
    50-40-30-20-10
    KB swings (24/16)
    DU

Friday 15 September 2017 - CrossFit Hout Bay

  • Clean complex
    10min EMOM
    1 Full clean
    1 Hang clean
    1 Front squat
    ** as heavy as form allows **
  • run jump squat
    For time
    800m run
    10 burpees
    400m run
    20 burpees
    30 squats

Thursday 14 September 2017 - CrossFit Hout Bay

  • Body weight stuff
    5-10min work on Double Unders

    5-10min work on
    Handstand
    Walks
    Holds
    Headstands
  • Cleanerinos
    21-15-9
    Cleans 60/40
    Burpee box jump

Wednesday 13 September 2017 - CrossFit Hout Bay

  • Lunges
    3 rounds
    Back rack lunge – 10 steps (5/side) @ AHAFA
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Tuesday 12 September 2017 - CrossFit Hout Bay

  • Pull up work
    4 rounds
    Strict dips – 3
    rest
    Strict wide grip pull up – 8 to 12
  • 3 by 3
    6min AMRAP
    3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27...
    Power snatch 40/30kg
    30 DU

    Rest 3min

    6min AMRAP
    3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27...
    Wall ball
    Toes to bar

Monday 11 September 2017 - CrossFit Hout Bay

  • Strict press

    3 rounds
    5 strict press @ 80%

    Follow each round with a 10 Cal row
  • Furpees

    12min AMRAP
    30 Bar-facing burpees
    20 Overhead squats 50/35
    10 pull up

Friday 8 September 2017 - CrossFit Hout Bay

  • Push Jerk
    Push jerk w/ 1 sec pause in receiving position – 50 repetitions for quality
  • Friday finisher
    For time
    5 Muscle up

    10 Thruster @ 60/40kg
    5 Muscle up

    20 Box jump 24/20?
    10 Thruster
    5 Muscle up

    30 Pull up
    20 Box jump over
    10 Thruster
    5 Muscle up

    40 KB Swing @ 32/24kg (70/53lbs)
    30 Pull up
    20 Box jump over
    10 Thruster
    5 Muscle up

Thursday 7 September 2017 - CrossFit Hout Bay

  • Snatch waves
    3 rounds of 3-2-1
    Do a rep every 60sec
  • Back squat
    Build to a 4Rm for the day in 20min. Try beat your score from 2 weeks ago

Wednesday 6 September 2017 - CrossFit Hout Bay

  • Strength and rehab
    3 rounds of
    8 weighted chin ups
    ** each round followed by shoulder rehab**
  • Get the pump
    5 rounds for time
    200m run
    30 push ups

Tuesday 5 September 2017 - CrossFit Hout Bay

  • T2b
    10min progressions and practice
  • Higher grade maths
    6min AMRAP
    3-5-8-13-21-34-55
    Power snatch (35/25)
    Wall ball
    4min active rest
    6min AMRAP
    3-5-8-13-21-34-55
    Burpees
    Kb swing

Monday 4 September 2017 - CrossFit Hout Bay

  • Overhead Squat
    Build to a heavy single. Then 50 reps for time at 30%
  • Spring tide
    10min AMRAP
    6 hspu
    12 burpees
    36 DU

Saturday 2 September 2017 - CrossFit Hout Bay

  • Nowhere to hide
    30min AMRAP
    In pairs, alternating each round
    Max rep STOH (50/35)
    400m run
    Max rep back squat (same weight)
    400m run
    Max rep lunges
    400m run
    Max rep burpees
    400m run

Friday 1 September 2017 - CrossFit Hout Bay

  • Gymnastics work
    For 10min

    Work on one of the following:
    Handstand walks
    Handstand push up
    L-sit hold
    Pistols
    T2b
  • Wall ball delight
    6min AMRAP
    5 Clean (70/45)
    8 Toes to bar
    13 Wall balls

    Active Rest 5min

    6min AMRAP
    5 Hang clean (70/45)
    8 Chest to bar
    13 Wall balls

Thursday 31 August 2017 - CrossFit Hout Bay

  • Front Squat
    Build to a heavy 5 reps in 12min
  • Architecture of abdominals
    4 rounds for time
    24 v-ups
    8 bar MU

Wednesday 30 August 2017 - CrossFit Hout Bay

  • Push ups
    Tabata push ups
  • Situps
    Tabata situps
  • Squats
    Tabata squats
  • Heavy / high / fast
    7min AMRAP

    5 box jumps (30”/24”)
    3 cleans (90/60)

Tuesday 29 August 2017 - CrossFit Hout Bay

  • Aerobic intervals
    30min EMOM

    (1) 5 Thruster + 5 - 10 pull up
    (2) 10 Box jump + 10 KB Swing
    (3) 8 to 20 cal Row
    (4) 5 Power snatch + 5 T2B
    (5) 3 Ring muscle up + 10 burpees to rings

Monday 28 August 2017 - CrossFit Hout Bay

  • Strict Press
    5 x 5
    Build to something heavy for the day
  • What goes up must come down
    3 Rounds for time
    10 HSPU
    20 lunges
    30 DU
    20 pull ups
    10 kb swings (32/24)

Friday 25 August 2017 - CrossFit Hout Bay

  • Turkish Get Up Complex
    7min AMRAP
    1 Turkish get up + 1 strict/push press + 1 OHS
  • Hout Bay Triplet
    5 rounds
    400m run
    7 burpee cleans 50/35

Thursday 24 August 2017 - CrossFit Hout Bay

  • Power Clean
    Power clean – 9 x 3 - go every 90 seconds
  • High rep, low speed
    For time
    800m run
    50 Push jerk 52/35kg
    50 Front squat
    400m run
    25 Push jerk
    25 Front squat

Wednesday 23 August 2017 - CrossFit Hout Bay

  • Shoulder rehab
    3 rounds
    10 external rotation
    10 internal rotation
    10 side lateral raises
    10 bent over rows
  • Humday
    21-15-9-15-21
    Kb snatches
    med-ball sit-ups

Tuesday 22 August 2017 - CrossFit Hout Bay

  • Pistols
    Progressions for pistols
  • Interval Milan
    8min AMRAP
    5 (squat if possible) Snatch @ 50/35kg
    10 Toes to bar
    15 Air squat
    Rest 4min
    8min AMRAP
    5 Deadlift @ 90/65kg
    10 Bar burpees

Monday 21 August 2017 - CrossFit Hout Bay

  • Strength
    2 rounds
    5 Back squat
    5 strict press
  • 17.5
    10 rounds
    9 thrusters
    35 DU

Saturday 19 August 2017 - CrossFit Hout Bay

  • Hill sprintathon
    5 rounds
    In teams of 2
    1 partner hill sprint
    72 ball slams

Friday 18 August 2017 - CrossFit Hout Bay

  • Handstand walk-off
    Handstand walk – See how far you can go in 20 seconds THEN for the next 5-minutes, do as many unbroken sets @ 50% of your distance
  • Turkish Get Up
    Turkish get up
    In 7min accumulate as many high quality repetitions as you can. Alternate sides on each rep
  • Griperoo
    13-11-9-7-5
    Power clean
    T2B

Thursday 17 August 2017 - CrossFit Hout Bay

  • Snatch
    Snatch – EMOM
    1 Snatch every min on the min
  • Strength work
    Alternate for 3 rounds
    Single arm KB row – 10/side @ AHAFA
    Single arm KB press – 10/side @ AHAFA

Wednesday 16 August 2017 - CrossFit Hout Bay

  • Strength
    4 rounds
    10 strict dips (weighted if possible)
    8 Kb deadlifts (as heavy as possible)
  • Main site day
    40-30-20-10
    box jumps 30”/24”
    Sit-ups

Tuesday 15 August 2017 - CrossFit Hout Bay

  • Handstands
    10min handstand workshop
  • Rest sandwich
    8min AMRAP
    3 Ring muscle up
    6 Handstand push up
    9 KB Swings 32/24

    5min active rest

    8-minute AMRAP
    12 single arm KB Overhead walking lunge (24/16), alternate arm each round
    18 Wall ball
    36 Double-unders

Monday 14 August 2017 - CrossFit Hout Bay

  • Strength work
    Alternate for 2 rounds
    Back Squat – 5 @ 80%1RM
    Strict press – 5 @ 80%1RM
  • Bar fight
    “Bar fight”, CFG 2017
    For time:

    50 chest-to-bar pull-ups
    40 toes-to-bars
    30 clean and jerks 90/62kg

Friday 11 August 2017 - CrossFit Hout Bay

  • Triple G chipper
    For time
    100 pull ups
    80 sit-ups
    60 pistols
    40 burpees
    20 kb single arm presses

Thursday 10 August 2017 - CrossFit Hout Bay

  • Snatch
    12min EMOM

    2 Snatches - starting fairly light, moving up in weight every 2-3min
  • 5RM Back Squat
    Max load for 5 reps

Wednesday 9 August 2017 - CrossFit Hout Bay

  • Jenny
    20min AMRAP
    20 OHS (20/15)
    20 Back squats
    400m run

Tuesday 8 August 2017 - CrossFit Hout Bay

  • Tabata
    Plank
  • Conditioning
    8-minute AMRAP
    10 Clusters 42/30
    35 Double-unders
    10 Toes to bars

    6min Rest

    8min AMRAP
    21 Wall balls 9/6
    14 Pull ups
    7 Power snatches 42/30

Monday 7 August 2017 - CrossFit Hout Bay

  • Clean and jerk
    12min EMOM
    1 clean and jerk
    Start fairly light 65% - increase in weight if moving well
  • Muscle up, clean ladder
    8 rounds for time of:
    4 Bar muscle-ups
    2 cleans 80/55

Saturday 5 August 2017 - CrossFit Hout Bay

  • 8RM back Squat
    Build to an 8 rep max in 15min
  • 21-15-9 complex
    8 deadlift
    7 clean
    6 snatch
    8 pull up
    7 c2b
    6 mu
    6 deadlift
    5 cleans
    4 snatches
    6 pull up
    5 c2b
    4 mu
    4 deadlift
    3 cleans
    2 snatches
    4 pull up
    2 c2b
    2 mu

Friday 4 August 2017 - CrossFit Hout Bay

  • Strength stuff
    Single arm KB overhead lunge + single arm farmers walk
  • CFHB Loop
    2km loop for time
  • Bring a buddy WOD
    For time

    200m run
    7 rounds of
    7 wall balls
    7 burpees
    200m run

Thursday 3 August 2017 - CrossFit Hout Bay

  • Sumo Deadlift
    12min to find your 3rm sumo deadlift
  • Can you get a score!?
    With a 12min clock

    6 Rounds
    6 Power snatches @ 35/25kg
    6 Box jump
    6 Toes to bars

    THEN with remaining time

    AMRAP
    8 Thrusters 35/25kg
    8 Pull ups
    8 Burpees over bar

    ** score is reps on thruster, pull up and burpee piece **

Wednesday 2 August 2017 - CrossFit Hout Bay

  • 3RM Bench Press
    Max load for 3 reps
  • Mainsiter
    7min AMRAP
    50 DU
    10 OHS 60/40

Tuesday 1 August 2017 - CrossFit Hout Bay

  • Toes-To-Bar
    T2b progression and technique work.
  • Gracindy
    For time:
    1 Power clean and jerk @ 70/45kg
    1 Rd of (5 pullups, 10 pushups, 15 squats)

    2 Power clean and jerks @ 70/45kg
    1 Rd of (5 pullups, 10 pushups, 15 squats)

    etc, etc. all the way to 10…
    10 Power clean and jerks @ 70/45kg
    1 Rd of (5 pullups, 10 pushups, 15 squats)

Monday 31 July 2017 - CrossFit Hout Bay

  • 3RM Push Press
    Max load for 3 reps
  • 2014 Games event 7
    Muscle up Biathlon
    For time:
    400-meter run
    18 ring muscle-ups
    400-meter run
    15 ring muscle-ups
    400-meter run
    12 ring muscle-ups

    Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Friday 28 July 2017 - CrossFit Hout Bay

  • Fight gone mad
    3 rounds (60sec ON : 30sec OFF)
    (1) Max wall balls
    (2) Max power snatch
    (3) Max box jump
    (4) Max push press
    (5) Max calorie row
    (6) Max burpee
    (7) Max DU

    ** 4min rest between sets **

Thursday 27 July 2017 - CrossFit Hout Bay

  • Back Squat
    4 x 4+ @ 85-87%
  • Power Clean
    Power clean w/ pause @ receiving position – Build to a heavy single for the day.
  • Power power clean
    10 reps for time at 80% of the weight you just got.

Wednesday 26 July 2017 - CrossFit Hout Bay

  • 1RM Deadlift
    For Weight
  • Run forest, Run
    2 x 800m run, w/ 45 sec rest between rounds, 5 min rest between sets.

Tuesday 25 July 2017 - CrossFit Hout Bay

  • Wall ball
    max in 3min (how many unbroken sets of 25 can you do?)
  • Toes-To-Bar
    3min AMRAP (how many unbroken sets of 8 can you do?)
  • Double-Unders
    3min AMRAP Double Unders (how many unbroken sets of 60 can you do?)
  • Hang Power Clean and Jerk
    35 reps For Time in 5 sets of 7 UB @ 50-60%1RM

Monday 24 July 2017 - CrossFit Hout Bay

  • Strength stuff
    3 rounds - alternating movements
    - 1 arm KB row 8 per arm
    - Shoulder Press – 4+ reps @ 85-87%
  • A tutor
    12 – 9 – 6 Clusters 60/40
    200m run - 200m run - 200m run
    12 - 9 - 6 Push press 60/40
    200m run - 200m run - 200m run

Friday 21 July 2017 - CrossFit Hout Bay

  • Aerobic power intervals
    8 x (2 minutes work: 2 minutes rest)

    AMRAP
    5 Power cleans 60/40kg
    5 C2b pull ups
    5 burpee

    AMRAP
    8 KB snatches 24/16 (from ground)
    8 Jump over bar
    8 V-up

Thursday 20 July 2017 - CrossFit Hout Bay

  • Clean and Jerk
    1 Clean and 2 Jerks, every minute on the minute for 12min
  • Mainsiter
    27-21-15-9 reps for time of:
    Power clean 42/30
    Ring dips

Wednesday 19 July 2017 - CrossFit Hout Bay

  • Turkish Get Up
    Max in 5min - alternating hands
  • OH walking lunge
    5min AMLAP alternating hands
  • Dragon
    8min AMRAP
    8 power snatch 35/25
    8 lunges
    8 T2B

Tuesday 18 July 2017 - CrossFit Hout Bay

  • Back Squat
    4 x 3 reps - 85%
  • DT sumat
    5 Rounds for time
    12 Front squats @ 70/50
    9 Hang power cleans
    6 Shoulder to overhead

Monday 17 July 2017 - CrossFit Hout Bay

  • Sumo power
    4 rounds
    Sumo deadlift – 3 reps
    Push press – 4 reps
  • Pullerino
    3 Rounds for time
    400m run
    10 pull ups
    12 thrusters @ 50/35kg
    14 medball sit up 20/14

Friday 14 July 2017 - CrossFit Hout Bay

  • Strength work
    3 rounds rotating through each movement
    Back Squat – 8 reps @ 74-79%, rest 1-2 minutes
    Strict dip (weighted if possible) – 8 reps @ AHAFA, rest 1-2 minutes
    Strict chin up (weighted if possible) – 5 reps @ AHAFA, rest 1-2 minutes
  • Wall ball saamie
    For time
    25 wall balls
    50 front squats
    50 push press
    25 wall balls
    ** empty bar **

Thursday 13 July 2017 - CrossFit Hout Bay

  • Shoulder time
    Shoulder Press – 8 reps
    Alternating with
    Single arm KB row – 8 reps/side @ AHAFA
  • 5 4 3 2 1
    For time
    500m run
    40 jumping squats
    30 v ups
    20 ring push ups
    10 pull ups

Wednesday 12 July 2017 - CrossFit Hout Bay

  • Turkish Get Up
    6-10 per arm ahap
  • 5 5 5min of fun
    5min AMRAP
    100 DU
    12 kb swings
    12 T2B

    5min AMRAP
    80 DU
    9 kb swings
    9 T2B

    5min AMRAP
    6 kb swings
    6 T2B

Tuesday 11 July 2017 - CrossFit Hout Bay

  • Them skills
    Strict deficit HSPU – 5 reps @ as deep a deficit as possible
    Pistols – 10 reps/side @ slow controlled
  • Up up and over
    21-15-9

    Thrusters (35/25)
    Box jump over

Monday 10 July 2017 - CrossFit Hout Bay

  • Run
    2 rounds
    3 x 400m run
    Rest 30sec between runs
    Rest 5min between rounds
  • Prison yard
    15 - 1 burpees

    Start in 1 side of box and perform 15 burpees
    Run to other side and perform 14 and so on, until finished

Saturday 8 July 2017 - CrossFit Hout Bay

  • 1RM Clean & Jerk
    For Weight

Friday 7 July 2017 - CrossFit Hout Bay

  • Muscle Ups
    15min work on Muscle Ups
  • Death by
    Pull ups

Thursday 6 July 2017 - CrossFit Hout Bay

  • Bear Complex
    3 x 3 Bear Complex
  • Kelly
    5 rounds for time
    400m run
    30 box jumps
    30 wall balls

Wednesday 5 July 2017 - CrossFit Hout Bay

  • The Hateful 8
    8 min AMRAP
    8 STO (40/25)
    8 Ring Dips
    8 Box Jumps
    * Rest 3 min *
    8 min AMRAP
    8 KB Swings (24/16)
    8 Pull Ups
    8 Wall Balls
    * Rest 3 min *
    8 min AMRAP
    8 Power Cleans (40/25)
    8 T2B
    8 Burpees

Tuesday 4 July 2017 - CrossFit Hout Bay

  • Guns work
    4 rounds
    8 x Weighted chin ups
  • Time on WOD
    For time
    400m run
    21 T2B
    400m run
    15 T2B
    400m run
    ** after last run max T2B in 2 min **
    Score is time finished and number of T2B completed
  • Reps on WOD
    Record you completed T2B

Monday 3 July 2017 - CrossFit Hout Bay

  • Snatch work
    10 min EMOM
    1 Snatch Pull
    1 Power Snatch
    1 Snatch
    ** work to something heavy but manageable **
  • Let’s Get Randy with our Cleans
    50 squat cleans for time (40/30)

Friday 30 June 2017 - CrossFit Hout Bay

  • Open gym
    15min Open gym
  • Baseline double header
    800m run
    80 squats
    60 sit ups
    40 push ups
    20 burpees

Thursday 29 June 2017 - CrossFit Hout Bay

  • 1RM Back Squat
    For Weight
  • Corkscrew
    15-12-9-12-15
    T2B
    KB hang snatch (24/16)

Wednesday 28 June 2017 - CrossFit Hout Bay

  • Midline work
    3 rounds for quality
    5 strict t2b
    10 Kipping t2b
    15 sit ups
  • Chipa masinga
    500m
    50 Du
    40 Box jumps
    30 Wall balls
    20 Power cleans (50/30)
    10 Push jerk

Tuesday 27 June 2017 - CrossFit Hout Bay

  • Front Rack Lunge
    4 rounds of 20m front rack Lunges with bar.

    work in teams, increasing weight each lap
  • Dub Dub buy in
    50 DU
    Then
    3 rounds for time:
    15 Thrusters (42/30)
    8 Burpees over bar

Monday 26 June 2017 - CrossFit Hout Bay

  • Snatch tech
    10min EMOM
    1 hang snatch
    1 snatch
    ** build to something heavy but manageable **
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Friday 23 June 2017 - CrossFit Hout Bay

  • Burpees
    Tabata burpees
  • Clleaaaaaannnn aaaannnnnndddd jjjjerrrkkkkkk
    5 Rounds

    6 Deadlifts (60/40)
    5 Hang cleans
    4 Front squats
    3 jerks

Thursday 22 June 2017 - CrossFit Hout Bay

  • Muscles up power
    3 rounds:
    5 strict pull ups
    10 strict Dips
    20 Sit ups

    If you have or almost have MU - work on technique and try complete 15/20 in own time.
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Wednesday 21 June 2017 - CrossFit Hout Bay

  • Clean strength drills
    Build to heavy:
    1 clean pull
    2 cleans
  • The valley
    15-12-9-12-15
    Power cleans (60/40)
    Wall balls
    -200m run between each round

Tuesday 20 June 2017 - CrossFit Hout Bay

  • Skill work
    12min EMOM
    Alternating between
    5-10 hspu
    8-16 pistols
  • Skilly Billy
    3 Rounds for time
    10 Power Snatch (50/30)
    12 Box jumps
    14 pull ups

Monday 19 June 2017 - CrossFit Hout Bay

  • Front Squat
    3-4 rounds x 5 reps at 70-80%

Friday 16 June 2017 - CrossFit Hout Bay

  • He was inverted
    Accumulate 5 rounds of: 10/20m handstand walks
  • Descending pull ups
    21 pull ups
    15 Sit ups
    8 Pistols

    18 pull ups
    15 sit ups
    8 Pistols

    15 pull ups
    15 sit ups
    8 Pistols

    9 pull ups
    15 sit ups
    8 Pistols

Thursday 15 June 2017 - CrossFit Hout Bay

  • Push jerk
    10min EMOM
    3 Push jerk AHAP
  • Snatch snatch dub
    For time
    10-8-6-4-2
    Power snatch (50/30)
    30 DU between each round

Wednesday 14 June 2017 - CrossFit Hout Bay

  • Posterior and midline work
    2-3 rounds
    15 alternating 1 leg deadlift - use challenging weight
    20 hollow rocks
  • Rahoi (modified)
    12min
    Buy in with a 500m run, then with remaining time perform AMRAP:
    12 box jumps
    6 thrusters (42/30)
    6 lateral burpees

Tuesday 13 June 2017 - CrossFit Hout Bay

  • Skill work
    12 min Emom
    5-10 T2b
    10-16 Pistols
  • Bodyweight supreme
    21-15-9
    Hspu
    Squats
    400m after each round, finish on the run

Monday 12 June 2017 - CrossFit Hout Bay

  • Weighted work
    2/3 rounds:
    8 Front rack box step ups with KB AHAFA
    8 Chin ups (weighted)
  • Pushmepullyou
    5 rounds:
    5 hang power cleans (70/50)
    15 wall balls

Saturday 10 June 2017 - CrossFit Hout Bay

  • Regional event 3
    100 ft kb lunge
    100 DU
    50 Wall Balls
    10 Rope Climb
    50 Walls Ball
    100 DU
    100 ft kb lunge

Friday 9 June 2017 - CrossFit Hout Bay

  • Aerobic intervals
    For time:

    Run 1600m (5 min rest)
    Run 1200m (5 min rest)
    Run 800m (5 min rest)
    Run 400m (2 min rest)
    Run 200m

Thursday 8 June 2017 - CrossFit Hout Bay

  • Overhead work
    Build to a heavy:
    2 Push Press
    1 Split Jerk
  • Regional measure
    21-15-9
    Single Arm KB OHS (24/16)
    C2B

Wednesday 7 June 2017 - CrossFit Hout Bay

  • 1RM Front Squat
    For Weight
  • Posterior power
    3 RFT

    500m row
    21 body weight deadlift
    21 box jumps

Tuesday 6 June 2017 - CrossFit Hout Bay

  • Emom
    14min EMOM
    Even - 3-5 wall climbers
    Odd - 20-40 jumping lunges
  • One year later
    For time
    500m run
    40 thrusters
    30 DU
    20 thrusters
    10 burpee

Monday 5 June 2017 - CrossFit Hout Bay

  • Upside down
    Tabata handstand hold
  • Sally
    Sally back squat
  • Know thyself
    16min AMRAP
    30 DU
    12 unbroken pull ups
    6 ring dips
    * all sets to be performed unbroken*

Friday 2 June 2017 - CrossFit Hout Bay

  • Back squat
    4 x 3+ @ 82 - 87%
    (3+ means perform 3 or more OR as many reps as possible on your LAST set)
  • Farmer Brown
    With a partner, in a 15min window perform AMLAP (as many laps as possible) farmers walk.
    32kg per hand guys
    24kg per hand ladies

Thursday 1 June 2017 - CrossFit Hout Bay

  • Gymnastics conditioning
    rotate through each for 2-3 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
    1. Reverse plank lifts – 20 to 25 sec
    2. Side plank pulses L&R – 20 to 25 sec each side
    3. Rainbow makers L&R – 20 to 25 sec each side
    4. V-up – 15 to 20 reps
  • 50s
    For time
    50 T2B
    50 DU
    50 Box jump
    50 DU

Wednesday 31 May 2017 - CrossFit Hout Bay

  • 3 position snatch
    Build to a heavy 3 position snatch:
    1 full snatch
    1 hang snatch
    1 high hang snatch
  • Run run as fast as you can
    17min AMRAP
    400m run
    20 sit-ups
    10 OHS 42/30

Tuesday 30 May 2017 - CrossFit Hout Bay

  • Lunges
    4-5 rounds

    Kb OH walking lunge
    (10m with weak hand, 10m with strong hand)
  • Push push pull
    4 RFT
    15 Push press
    9 Burpees over bar
    3 SDHP 40/30

Monday 29 May 2017 - CrossFit Hout Bay

  • Murph
    For Time -

    1600m run,
    100 pull ups,
    200 push ups,
    300 Squats,
    1600m run

Friday 26 May 2017 - CrossFit Hout Bay

  • Gymnastic positions
    Come see for yourself
  • Inverted 1 legged ab off
    10m handstand walk
    10 toes-to-bars
    10 pistols
    10m handstand walk
    12 toes-to-bars
    12 pistols
    10m handstand walk
    14 toes-to-bars
    14 pistols
    10m handstand walk
    16 toes-to-bars
    16 pistols

Thursday 25 May 2017 - CrossFit Hout Bay

  • Sally
    Sally push ups
    Then
    10-15 skin the cats for quality
  • I have the power
    5 min AMRAP
    15 Bar burpees
    15 Power cleans @ 40/30
    15 Push jerks @ 40/30

    Rest 3min

    5 min AMRAP
    10 Bar burpees
    10 Power cleans @ 40/30
    10 Push jerk @ 40/3

    Rest 3min

    5 min AMRAP
    5 Bar burpees
    5 Power cleans @ 40/30
    5 Push jerks @ 40/30

Wednesday 24 May 2017 - CrossFit Hout Bay

  • Hang snatch
    12min EMOM

    2 Hang snatch (start at 60% increase weight IF moving well) - record final weight
  • tippy toe
    3 rounds for time
    10 Power snatches @ 50/35
    20 Box jump 24/20?
    400m Run

Tuesday 23 May 2017 - CrossFit Hout Bay

  • Guns
    4 rounds
    3 floor to standing rope climb
    8 x 1arm kb row AHAP
  • Lets fly
    For time
    50 DU
    3 HSPU
    40 DU
    6 HSPU
    30 DU
    9 HSPU
    20 DU
    12 HSPU
    10 DU
    ** strict HSPU **

Monday 22 May 2017 - CrossFit Hout Bay

  • Back Squat
    4 x 5 reps @ 80-85%, rest 2 minutes
  • How low can you go
    7min ARAMP
    50 Kb swings 24/16
    Then
    For score (squat) clean @ 65% 1RM

Friday 19 May 2017 - CrossFit Hout Bay

  • Baseline CFHB
    400m run
    40 squats
    30 sit-ups
    20 push-ups
    10 burpees
  • Rowena
    Row 1000m

Thursday 18 May 2017 - CrossFit Hout Bay

  • Back squat
    3 x 6 @ 70%, rest 1-2 minutes between sets
  • Git some
    6 Rounds
    8 Power snatches 35/25
    8 Box jump 24/20”
    8 Toes to bars

Wednesday 17 May 2017 - CrossFit Hout Bay

  • 1RM Clean
    Full Clean for Weight
  • Regional event 6 - kinda
    For time
    400m run
    20 burpee box jumps 30/24?
    10 (squat) cleans 85/60kg

Tuesday 16 May 2017 - CrossFit Hout Bay

  • Shoulder and technique test
    Find a challenging weight and perform

    3-4 rounds for quality of:
    3 strict press
    6 push press
    9 push jerk
    ** Rest as needed to go unbroken on each set **
  • The good, the bad and the ugly
    3 Rounds

    200m run
    60 Double-unders
    30 Wall balls (20/14lbs)

Monday 15 May 2017 - CrossFit Hout Bay

  • Tabata Monday
    Tabata:
    Push ups
    Squats
    Burpees
    ** Score is a combination of your 3 lowest scores **
  • Muscles up
    30 MU for time
    (Ring or bar)

    If no MU
    For time:
    30 chest 2 bar
    30 sit ups
    30 dips

    ** record if you did ring or bar MU **

Friday 12 May 2017 - CrossFit Hout Bay

  • Uni
    4 rounds
    1 arm OH walking lunge
    1 lap per arm
  • Bear Complex
    For quality
    5 rounds
    3 bear complex 60/40

Thursday 11 May 2017 - CrossFit Hout Bay

  • Fun emom
    12min EMOM
    (1) – (Squat) snatch @ 40 – 60%1RM (moderate load), 5 reps TnG
    (2) – Ring OR bar muscle up, 3 to 8 reps
    (3) – REST
  • Inverted
    12min AMRAP:
    30 DU
    10 handstand walk
    30-second handstand hold

    ** 15 shoulder taps if no HS walk **

Wednesday 10 May 2017 - CrossFit Hout Bay

  • Midline work
    3 rounds for quality
    15 Toe 2 bar
    12 Deadlift AHAFA
  • Ben Berg
    5 rounds for time
    9 Power clean 60/40
    15 Push ups
    21 Squats
    200m run

Tuesday 9 May 2017 - CrossFit Hout Bay

  • Back Squat
    4 x 5reps @ 80-85%
  • What goes down must go up
    12 – 9 – 6 – 9 – 12
    Thruster (52/35)
    Burpee over bar
    ** time cap 10min, scale accordingly **

Monday 8 May 2017 - CrossFit Hout Bay

  • Pull up fun
    4 rounds
    8 bent over rows
    6 chin ups
  • Run forest
    4 rounds
    1 stair shuttle
    400m run
    2min rest

Friday 5 May 2017 - CrossFit Hout Bay

  • Turkish Get Up
    10 per side AHAFA
  • To Rx or not to Rx
    9min AMRAP
    12 sit-ups
    8 lunges
    4 bar muscle ups

Thursday 4 May 2017 - CrossFit Hout Bay

  • Snatch complex
    12min EMOM
    2 power snatch + 1 OHS

    **Build to something heavy for the day**
  • Wirley bird
    7min AMRAP
    7 power snatch (40/30)
    7 burpee over bar

Wednesday 3 May 2017 - CrossFit Hout Bay

  • Shoulder rehab
    2 rounds for quality
    20 band pull aparts
    20 side lat raises
    20 one arm row
  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Tuesday 2 May 2017 - CrossFit Hout Bay

  • Skill work
    15min EMOM, alternating
    (1) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
    (2) – Pistols, alternating, 5 to 10 reps / side
    (3) – Double-unders, 30 to 60 reps
  • Run and jump
    For time
    50 burpees
    5 stair shuttles
    50 box jumps
    5 stair shuttles

Monday 1 May 2017 - CrossFit Hout Bay

  • Squat and press
    4 x 5 Back squats, alternating with 4 x 10 / side Kb strict press
  • Get a grip
    5 rounds
    14 T2B
    7 Power clean and jerk 60/40

Sunday 30 April 2017 - CrossFit Hout Bay

  • Intervals
    5 x (4 minutes work : 4 minutes rest)

    In 4 minutes
    400m run
    THEN (in the remaining time)
    AMRAP of
    18 wall balls (20/14lbs)
    15 toes to bars
    12 bar facing burpees
    9 push jerks 60/40kg

Friday 28 April 2017 - CrossFit Hout Bay

  • April challenge
    3 rounds of max wall balls - rest as needed for best results
    ** Score is total number of wall balls completed **
  • WOD 1 mile time trial
    1 mile run

Wednesday 26 April 2017 - CrossFit Hout Bay

  • Clean complex
    15min EMOM

    1 Power clean + 1 squat clean (use a weight manageable for the entire 15min, try increase the weight every 3 - 5 lifts if moving well)
  • Dine and dash
    For time

    5 squat cleans (60/40)
    Then
    400m run
    21 C2B
    21 Box jumps
    400m run
    15 C2B
    15 Box jumps
    200m run
    9 C2B
    9 Box jumps

Tuesday 25 April 2017 - CrossFit Hout Bay

  • Single leg deadlift
    3 x 10 per side with a barbell
  • CrossFit Games Open 17.5.5
    5 rounds
    9 Thrusters
    35 DU

Monday 24 April 2017 - CrossFit Hout Bay

  • Handstand Work
    Handstand strength and progression work
  • Cindy / 2



    10min AMRAP
    5 pull ups
    10 push ups
    15 squats

Friday 21 April 2017 - CrossFit Hout Bay

  • All the EMOM
    16min EMOM
    1) 3 back squats
    2) 6 x 1 arm row per arm
    3) Max ring dips
    4) rest
  • Hold onto the kettle bel
    5 rounds
    12 kb swings (24/16)
    10 goblet squats
    8 kb snatches (4 per arm)

Thursday 20 April 2017 - CrossFit Hout Bay

  • Hang Snatch
    12min to build to a heavy hang snatch for the day
  • Hiya
    12min AMRAP
    7 Power snatch (40/30)
    7 HSPU
    28 DU

Wednesday 19 April 2017 - CrossFit Hout Bay

  • Who needs curls
    4 x 5 weighted chin ups AHAP

    * 3 floor to standing rope climbs after each set *
  • Wall balls for president
    7min AMRAP
    8 T2B
    14 Wall balls
    * V-ups if no T2B to keep up the intensity *

Tuesday 18 April 2017 - CrossFit Hout Bay

  • Shoulders say what?
    Single arm KB press – 4 x 8/side - AHAFA

    * max handstand hold after each set *
  • Clean up your run
    3 rounds
    400m run
    22 power cleans (40/30)

Friday 14 April 2017 - CrossFit Hout Bay

  • Easter bunny
    Easter egg hunt

Thursday 13 April 2017 - CrossFit Hout Bay

  • 1RM Bench Press
    For Weight
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Wednesday 12 April 2017 - CrossFit Hout Bay

  • 1RM Box Jump
    For Height
  • Leeroy Jenkins
    3 rounds for time
    400m run
    20 toes to bars
    10 power snatches @ 60/40kg
    * scale to finish in 16min *

Tuesday 11 April 2017 - CrossFit Hout Bay

  • 1RM Split Jerk
    For Weight
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Monday 10 April 2017 - CrossFit Hout Bay

  • 1RM Clean
    Full Clean for Weight
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Saturday 8 April 2017 - CrossFit Hout Bay

  • DT plus
    5 rounds
    12 deadlift (70/50)
    9 hang power clean
    6 push jerk
    3 thrusters

Friday 7 April 2017 - CrossFit Hout Bay

  • Push ups
    Max push ups in 1 attempt
  • Pistols
    50 Pistols for time (alternating)

    * record scale *
  • Handstand Push-ups
    Max strict hspu
  • Rowena
    Row 1000m

Thursday 6 April 2017 - CrossFit Hout Bay

  • 1RM Back Squat
    For Weight
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Wednesday 5 April 2017 - CrossFit Hout Bay

  • 1RM Strict Press
    For Weight
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Tuesday 4 April 2017 - CrossFit Hout Bay

  • Situps
    100 situps for time
  • Max dead hang
    Max dead hang
  • Nancy
    5 Rounds For Time
    400 meter Run
    15 Overhead Squats (43/30 kg)

Monday 3 April 2017 - CrossFit Hout Bay

  • 1RM Snatch
    For Weight
  • Bar Muscle-ups
    Find your max unbroken bar muscle ups
  • BBJ
    21-15-9
    Kb swings (32/24)
    Burpee box jump

Saturday 1 April 2017 - CrossFit Hout Bay

  • Liam
    800m run (20lb / 14lb)
    100 T2B
    50 Front squats (60 / 40)
    10 rope climbs
    800m run (20kb / 14lb)

Friday 31 March 2017 - CrossFit Hout Bay

  • Toes-To-Bar
    5 rounds for quality
    - max toe to bar
    * 5 burpees every time you drop *
  • Heavy as
    50 kb swings 24/16
    25 push press 50/35
    50 kb swings

Thursday 30 March 2017 - CrossFit Hout Bay

  • Shoulder rehab
    .
  • Mono messenger
    5 rounds
    400m run
    21 squats

Wednesday 29 March 2017 - CrossFit Hout Bay

  • Bench boet
    3 x 10 bench press
  • Sit pull jump
    3 rounds
    25 sit-ups
    25 SDHP 40/30
    25 DU

Tuesday 28 March 2017 - CrossFit Hout Bay

  • Push pull
    EMOM 12
    Alternate between 5-10 reps of:
    Pull ups
    Dips
  • Legs ablaze
    12min AMRAP
    12 power snatches (43/30)
    12 wall balls
    12 pistols

Thursday 23 March 2017 - CrossFit Hout Bay

  • Pulling
    3 Rounds - for quality
    6 Strict pull ups
    6 Kipping Pull-ups
    6 Bar MU

    ** Aim is to do the whole giant set unbrokeN **
  • Helter skelter
    3 Rounds for time

    21 Kb swings 24/16
    15 TTB
    9 Burpees

Wednesday 22 March 2017 - CrossFit Hout Bay

  • Clean breakdown
    Front squat 3-3-3 reps
    Then
    Thruster 3-3-3 reps
    Then
    Push jerk 3-3-3 reps

    ** try increase weight each section **
  • Chipper it up
    50 DU
    40 Pistols (alt)
    30 Box jump
    20 STOH (60/40)
    10 Power clean

Monday 20 March 2017 - CrossFit Hout Bay

  • Double up
    Alternate between

    Back squat – 4 x 3 heavy
    4 x 3-5 strict pull up
  • Head shoulders knees and toes
    3 Rounds for time

    400m run
    20 v ups
    10 push press (40/30)

Friday 17 March 2017 - CrossFit Hout Bay

  • Fun friday
    Open gym
  • 3RM Strict Press
    Max load for 3 reps
  • Posterior ohdearior
    5 rounds
    10 deadlift 80/55
    10 box jump

Thursday 16 March 2017 - CrossFit Hout Bay

  • Yeti
    For time:
    25 pull-ups
    10 muscle-ups
    2km loop
    10 muscle-ups
    25 pull-ups

Wednesday 15 March 2017 - CrossFit Hout Bay

  • Gymnastics
    3 rounds, NOT for time:
    20 Pistols
    20m HS Walk (partner if need be)
  • Hang it out to dry
    10-9-8-7-6-5-4-3-2-1
    Hang power clean
    T2B

Tuesday 14 March 2017 - CrossFit Hout Bay

  • Clean and Jerk
    In 15min build to a heavy
    3 clean then 3 front squat
  • How far can you go
    30-20-10
    Wall balls
    60-40-20
    DU

    Rest 3min

    10-15-20
    Hspu
    20-15-10
    Thrusters

Monday 13 March 2017 - CrossFit Hout Bay

  • Reverse back lunge
    3 x 12 reverse back lunge

    ** increasing load if possible **
  • Your basic pain cave
    21 - 15 - 9 - 6 - 3
    Front squat (70/50)
    3 - 6 - 9 - 15 - 21
    Push jerk

Friday 10 March 2017 - CrossFit Hout Bay

  • Body weight fun
    Open gym

    OR

    Tabata top and bottom ring hold followed by 10 skin the cats for quality
  • CFHB Loop
    2km loop for time

Thursday 9 March 2017 - CrossFit Hout Bay

  • Get up
    5-10 Turkish getups per arm

    5-10 windmills per arm
  • Benny B
    15min EMOM

    Min 1: 15 Wallballs (20/14)
    Min 2: 15 KB Swings (24/16)
    Min 3: 15 Box Jumps (24/20")
    Min 4: 15 Push Press (30/30)
    Min 5: 15 Calorie Row

Wednesday 8 March 2017 - CrossFit Hout Bay

  • Deadlift
    1x8 @ 75%
    1x6 @ 80%
    1x4 @ 83%
    1x2 @ heavy

    ** record heavy 2 **
  • Overhead Cindy
    3 OHS (50/35)
    6 burpee over bar
    9 push up
    12 squats

Tuesday 7 March 2017 - CrossFit Hout Bay

  • Midline
    Tabata hollow rocks
    400m run

    Tabata plank
    400m run
  • "I have the power"
    3 rounds
    9 power cleans (60/40)
    12 front squat
    15 c2b

Monday 6 March 2017 - CrossFit Hout Bay

  • Back Squat
    4 x 4 @ 80-85%
  • Fixing the legs
    2 rounds
    30 DU
    20 pistols
    10 hspu (deficit)
    5 clean and jerk

    Then
    50 wall balls

Thursday 2 March 2017 - CrossFit Hout Bay

  • Press
    3 x 5 strict press
    2 x 5 push press
    1 x 5 push or split jerk
  • Peck deck
    7min AMRAP
    10 power clean 60/40
    20 push ups

Wednesday 1 March 2017 - CrossFit Hout Bay

  • Slow pull snatch
    Slow pull snatch + snatch
    12 - 15 lifts, try hit a lift every 60 seconds

    ** build to something heavy for the day **
  • Build a bear
    Build your own 16min EMOM
    (1) 1-10 Advanced gymnastic movement
    (2) 5-15 Barbell, dumbell or Kb movement
    (3) 5-20 Basic body weight movement
    (4) Rest

Tuesday 28 February 2017 - CrossFit Hout Bay

  • 1RM Clean & Jerk
    For Weight
  • Open prep
    8min AMRAP
    50 DU
    25 wall balls
    5 muscle ups

    Rest 5min

    8min AMRAP
    10 OHS (52/35)
    15 T2B
    200m run

Monday 27 February 2017 - CrossFit Hout Bay

  • Back Squat
    4 x 5 @ 80-83%
  • Hanging around
    3 rounds for time
    10 Hang power cleans (100/70)
    20 HSPU
    30 Pistols
    ** Rest 1min between rounds **

Friday 24 February 2017 - CrossFit Hout Bay

  • Bench Press
    3 x 8 AHAP
    ** record heaviest **
  • Burpee burpee run run
    3 rounds
    10 Burpees
    50 DU
    THEN
    400m run

Thursday 23 February 2017 - CrossFit Hout Bay

  • Bouncy
    10min
    800m run
    THEN in the remaining time
    AMRAP
    2 muscle up
    4 handstand push ups
    8 KB swings @ 24/16
    2 – 4 – 6 – 8 etc. power clean and jerks @ 70/47kg
  • House
    10min
    800m run
    THEN in the remaining time
    AMRAP
    5 pull ups
    10 push ups
    15 air squats
    2 – 4 – 6 – 8 etc. power clean and jerks @ 70/47kg

Wednesday 22 February 2017 - CrossFit Hout Bay

  • EMOM
    12min emom
    1 power clean + 1 front squat
    ** increase weight every 3-4 sets **
  • Build your own
    16min EMOM
    (1) complex gymnastic movement
    (2) heavy bar movement
    (3) simple bodyweight movement
    (4) rest

Tuesday 21 February 2017 - CrossFit Hout Bay

  • Press lunge
    3 x 5 strict press
    3 x 10 reverse lunge

    (after your last strict press, lower the bar onto your back and perform 10 reverse lunges, 5 per leg)
  • Howitser
    10 minute AMRAP

    8 KB snatches 24/16
    8 overhead squats 42/30kg
    16 burpee

Monday 20 February 2017 - CrossFit Hout Bay

  • Clean and Jerk
    In 12min build up to 85% of your clean and jerk
    ( aim for 6-10 lifts at 75% - 85% )
  • Monday before the Open
    5 rounds for time

    8 thrusters @ 35/25kg
    8 pull ups
    8 bar facing burpees

Saturday 18 February 2017 - CrossFit Hout Bay

  • The Chief
    Max rounds in 3 minutes of:
    3 Power cleans 60/40
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

Friday 17 February 2017 - CrossFit Hout Bay

  • Open gym
    Open gym - Work on weakness or have some fun
  • Wally bally
    17min AMRAP

    50 wall balls (20/14)
    30 snatches (40/30)
    40 wall balls
    30 snatches
    30 wall balls
    30 snatches
    20 wall balls
    AMRAP snatches

Thursday 16 February 2017 - CrossFit Hout Bay

  • L-Sit Pull-ups
    Tabata top and bottom ring hold
    Then
    20-30 L-sit chin ups for quality
  • Body weight delight
    10min on the clock
    100 DU buy in
    With remaining time
    AMRAP (reps)
    10 HSPU
    20 v-ups
    30 squats
    ** score is amount of reps completed in the amrap **

Wednesday 15 February 2017 - CrossFit Hout Bay

  • Step ups
    3 rounds

    16 Kb box step up
    ** choose own weight - 2 kb per person **
  • Descending ladder
    10-9-8-7-6-5-4-3-2-1
    Kb swing 24/16
    Box jump
    DU (double each number)

Tuesday 14 February 2017 - CrossFit Hout Bay

  • Back squat
    4 x 5 as heavy as you feel comfortable
  • Busta
    3 rounds
    15 thrusters 40/30
    15 pull ups

    Then 15 burpees

Monday 13 February 2017 - CrossFit Hout Bay

  • Cleans and toes
    10min EMOM
    5 power clean 60/40
    5 T2B
  • Heavy run
    For time
    4 x 400m run (20/14) medball
    ** 1min rest between rounds **

Friday 10 February 2017 - CrossFit Hout Bay

  • Open gym
    Use this time to work on a weakness. If you don't have any weaknesses perform 10 Turkish getups per arm AHAP
  • CFG Open 12.1
    Come see for yourself

Thursday 9 February 2017 - CrossFit Hout Bay

  • Push press
    5 x 5 push press AHAFA

    2min rest then at 50% of highest weight pressed, perform 1 set of max unbroken push press
  • Clear your plate
    21-15-9-15-21
    Plate GTOH (20/10)
    ** 400m run between each round **

Wednesday 8 February 2017 - CrossFit Hout Bay

  • Hang snatch
    12min work up to a heavy double hang snatch
  • CrossFit Games Open 11.2
    15min AMRAP

    9 Deadlifts (70/50)
    12 Push-ups
    15 Box jumps (24)

Tuesday 7 February 2017 - CrossFit Hout Bay

  • Head shoulders knees and midline
    12min EMOM
    (1) 10 to 20 KB overhead walking lunges @ 24/16kg
    (2) 10 to 20 Hollow rock
    (3) 5 to 10 HSPU
  • Legless
    For time

    30 Lunges
    30 DU
    30 Squats
    30 DU
    30 Box jumps
    30 DU
    30 Burpees

Monday 6 February 2017 - CrossFit Hout Bay

  • Push pull
    Back squat
    1 x 6 @ 77.5-85%
    3 Chin up (weighted if possible)
    1 x 4 @ 82.5-90%
    3 Chin up
    1 x 2 @ 87.5-92.5%
    3 Chin up
    1 x 12 @ AHAFA
    3 Chin up
  • CFG Open 11.3
    Complete as many rounds and reps as possible in 5 minutes of:
    Squat clean and Jerk (75/50)

Friday 3 February 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Gymnastics
    Tabata hollow rocks
    Then 15 min open gym
  • Forearm fun
    For time
    150kb swings
    ** everytime yoi drop the kb complete a 200m run **

Cool down:
Yes


Thursday 2 February 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Advanced gymnastics + heavy heavy
    12min EMOM
    Even - 3 Power clean @ 60%
    Odd - 3 MU
  • Ladder
    3 - 6 - 9 - 12 - 15.....
    Wall balls
    Burpees

    ** record total reps completed **

Cool down:
Yes


Wednesday 1 February 2017 - CrossFit Hout Bay

Warm up:
Chameleon walk
Tuck jumps
OH band stretch
Hip band stretch
Spiderman
4 point kick through

  • Front squat
    In 10min find your 10RM front squat
  • 2013 Regionals event 6 - light
    For time
    100 DU
    50 HSPU
    40 T2B
    30 STOH (50/35)
    20 Front rack lunges

Cool down:
Down dog
Low lunge
Child pose


Tuesday 31 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Toe to bar work
    30 toe to bar progression with kb

    Then 30 strict toe to bar for quality
  • Hoooraaah
    3 rounds for time
    400m run
    9 deadlift 60/40
    6 hang power clean
    3 STOH

Cool down:
Yes


Monday 30 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Overhead work
    In 12min build to a heavy:
    1 Power snatch + 1 Overhead squat
  • Mini Cindy
    15min AMRAP
    5 pull up
    10 push up
    15 squats

Cool down:
Yes


Friday 27 January 2017 - CrossFit Hout Bay

Warm up:
Posterior warm ups

  • Deadlift
    1 x 7 @ 75%
    1 x 5 @ 80%
    1 x 3 @ 85%
    1 x 5 @ AHAFA
    - record heaviest weight -
  • 1 arm lunge
    in teams of 2, performed as I go, you go
    6 rounds
    20m (2 laps)
    1 arm OH walking lunge AHAP

Cool down:
Coolio down on board


Thursday 26 January 2017 - CrossFit Hout Bay

Warm up:
Ankles and hips

  • Ring dips
    Complete 60 ring dips in as few rounds of possible
  • Lock n load
    8min AMRAP
    12 Pistols
    24 DU
    12 Sit ups

Cool down:
Coolio down on the board


Wednesday 25 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Death by
    Burpee + back squat
    - rest 2-3min
    Burpee + pull up
    - rest 2-3min
    Burpee shuttle run

Cool down:
Yes


Tuesday 24 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Heavy handstands
    10min EMOM
    Even - HSPU
    Odd - Front squats 60/40
  • Overhead on your bread
    For time

    12 OHS (50/35)
    24 T2B
    12 OHS
    24 T2B
    12 Push press
    24 Box jump
    12 Push press
    24 Box jump

Cool down:
Yes


Monday 23 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Midline masters
    Tabata plank
    Tabata side plank (alternating sides)
    Tabata reverse plank
  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Cool down:
Yes


Friday 20 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Sally howsit
    Sally empty bar back squats (can upscale to 30/20)
  • Inter Intervale
    6 intervals of 2 minutes WORK : 1 minute REST

    AMRAP
    10 ring row
    10 squats
    10 push up

Cool down:
Yes


Thursday 19 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Hang Snatch
    build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 85 – 95%1RM

    ** record heaviest lift **
  • Hold on tight
    3 rounds for time
    400m run
    4 burpees over bar
    12 Power snatch 40/30

Cool down:
Yes


Wednesday 18 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Filthy 50
    For time:
    50 box jumps
    50 jumping pull-ups
    50 kettlebell swings (16/12)
    50 walking lunges
    50 knees-to-elbows
    50 push presses (20/15)
    50 back extensions
    50 wall-ball shots
    50 burpees
    50 double-unders

Cool down:
Yes


Tuesday 17 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • T2B capacity
    10min EMOM
    Rx - 20 DU + 6 T2B
    Scale - 40 singles + 9 Knee to elbow
    Super Scale - 30 Single + 12 hanging leg raise
  • Baseline CFHB
    400m run
    40 squats
    30 sit-ups
    20 push-ups
    10 burpees

Cool down:
Yes


Monday 16 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Back rack reverse lunge
    5 x 8/side As Heavy As Possible

    ** record heaviest weight **
  • Segmented clean and jerk
    With the remaining time build to a heavy:
    1 clean (power or squat)
    1 front squat
    1 jerk

Cool down:
Yes


Friday 13 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Shoulder and flute rehab
    Glute banded bridge
    Banded crab walks
    Internal rotations
    External rotations
    Lying shoulder S's
  • Jackie
    For Time
    1,000 Meter Row
    50 Thrusters (20/15kg bar)
    30 Pull-Ups

Cool down:
Yes


Thursday 12 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    1 x 7 @ 72.5-80%
    1 x 5 @ 77.5-85%
    1 x 3 @ 80-87.5%
    1 x 8 @ AHAFA
  • Snatch me if you can
    12min AMRAP
    8 hspu
    12 power snatches @ 40/30kg
    16 pistols, alternating

Cool down:
Yes


Wednesday 11 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • 15.1a
    9min AMRAP
    15 T2B
    10 deadlifts 52/34
    5 snatches
  • The Open 15.1a
    6min time cap

    1 Rep Max Clean and Jerk

Cool down:
Yes


Tuesday 10 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Strict Press
    4 x 5 AHAFA
  • Up up and away
    5 rounds for time

    20 wall balls 20lb/14lb
    30 DU

    * * 10min cap * *

Cool down:
Yes


Monday 9 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Tabata midline
    Hollow rock
    Back extension
  • EMOM for days
    8min EMOM, alternate
    Muscle up (30 sec work : 30 sec rest)
    Box jump over (40 sec work : 20 sec rest)

    Rest 2min

    8min EMOM, alternate
    Toes to bar (30 sec work : 30 sec rest)
    Burpee over plate (40 sec work : 20 sec rest)

Cool down:
Yes


Friday 6 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Get ready
    Warm up for the WOD
  • Thunami
    For 25min
    Complete 2 rounds every 5min of:
    5 deadlifts (60/40)
    4 hang power cleans
    3 front squats
    2 thrusters (these should be heavy)
    10sec overhead hold

Cool down:
Yes


Thursday 5 January 2017 - CrossFit Hout Bay

Warm up:
Animal warmup

  • Ring work
    Tabata top and bottom ring hold
  • L-Sit
    Find your max l-sit
  • Dead hang
    Find your max dead hang
  • Not for time
    50 medball sit-ups
    100 DU
    30 ring dips
    100 DU
    100 air squats

Cool down:
All the cool downs


Wednesday 4 January 2017 - CrossFit Hout Bay

Warm up:
Warm up shoulders and posterior chain

  • Chin up
    4 x 5 weighted strict chin ups
    ** after the 5th rep, jettison the object and perform as many unweighted as possible **
  • Turn and burn
    400m run
    21 deadlift
    8 HSPU

    400m run
    15 deadlift
    6 HSPU

    400m run
    9 deadlift
    4 HSPU

Cool down:
Stretch it up


Tuesday 3 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Back squat
    1x8 @ 70%
    1x6 @ 75%
    1x4 @ 80%
    1x8 AHAFA
  • Snatcheroo
    1-2-3-4-5-6..... etc (60/40)
    - 5 T2B between each round -

Cool down:
Yes


Monday 2 January 2017 - CrossFit Hout Bay

Warm up:
Yes

  • Clean complex
    Build to a heavy 1 clean + 3 front squats in 15min
  • Intervals
    9min EMOM
    1) DU
    2) Burpees
    3) SDHP

Cool down:
Yes


Friday 30 December 2016 - CrossFit Hout Bay

Warm up:
400m run
Spider-Man
Inch worm
20 tuck jumps

  • Meat head
    Alternate
    Deadlift
    1 x 8
    1 x 6
    1 x 4
    1 x 8

    Kb one arm row
    1 x 12
    1 x 10
    1 x 8
    1 x 6

    Weighted dips
    1 x 12
    1 x 10
    1 x 8
    1 x 6
  • 500m Row
    For Time

Cool down:
Couch
Pigeon


Thursday 29 December 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Run run run
    For time
    1 round
    30 kb swings (32/24)
    30 pull ups
    2 rounds
    30 burpees
    30 box jump
    30 wall balls
    1 round
    800m run
    30 kb swings
    30 pull ups

Cool down:
Yes


Wednesday 28 December 2016 - CrossFit Hout Bay

Warm up:
Running
Dislocating
Spidermaning

  • Strict press
    5 x 3
    AHAFA
  • The Open 16.5
    For Time-

    21-18-15-12-9-6-3
    Thrusters,
    Burpees

    Rx: 43kg/29kg

Cool down:
Don't vom


Friday 23 December 2016 - CrossFit Hout Bay

Warm up:
There will be warming up

  • Jag
    800m run
    28kb swings
    28 strict pull ups
    28 on snatches (alternate)
    28 strict pull ups
    800m run

Cool down:
There will be cooling down


Thursday 22 December 2016 - CrossFit Hout Bay

Warm up:
Yes warm up

  • Slow pull clean
    15 x slow pull clean + power clean

    ** start at 65% increase load every 3 reps IFFFF moving well **

    ** record heaviest weight **
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Yes cool down


Wednesday 21 December 2016 - CrossFit Hout Bay

Warm up:
OHS warm-up

  • OHS sprints
    12min EMOM, alternating

    5 overhead squats @ 40-60%1RM
    200m run
  • CrossFit Games Open 11.1
    10min AMRAP

    60 Bar-facing burpees
    30 Overhead squats (55 / 35)
    10 Muscle-ups

Cool down:
Light run


Tuesday 20 December 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Bench Press
    6 x 5
  • Power runs
    12 power snatch (60/40)
    400m run
    10 power snatch
    400m run
    8 power snatch
    400m run

Cool down:
Yes


Saturday 17 December 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Christmas WOD
    1 snatch 60/40
    2 hspu
    3 hang power clean
    4 T2B
    5 squat
    6 burpee
    7 KB swings
    8 pistol
    9 push up
    10 pull up
    11 double under
    12 deadlift

Cool down:
Yes


Thursday 15 December 2016 - CrossFit Hout Bay

Warm up:
Ja

  • Front Squat
    1 x 7
    1 x 5
    1 x 3
    1 x 1
    1 x 1
    1 x 1

    Record heaviest
  • Clean saamie
    For time
    20 burpees
    20 clean and jerk 60/40
    20 burpees

Cool down:
Uh hu


Wednesday 14 December 2016 - CrossFit Hout Bay

Warm up:
Shin stretch

  • Explosive power
    100 DU for time
    Then
    20 broad jump to box jump
  • Buy in
    13min
    100 Squats
    With remaining time
    AMRAP
    30 DU
    20 wall ball
    10 push up

Cool down:
Happy babby


Tuesday 13 December 2016 - CrossFit Hout Bay

Warm up:
Yes there will be warming up

  • Bear Complex
    10min EMOM

    1 bear complex (60/40)
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Yes there will be cooling down


Monday 12 December 2016 - CrossFit Hout Bay

Warm up:
Warm it up

  • Handstand
    5min - Handstand practice
    Then 5 rounds of max strict HSPU
  • Monorono
    For time
    800m run
    40 Kb swings (24/16)
    400m run
    30 Kb swings
    200m run
    20 Kb swings

Cool down:
Cool it down


Friday 9 December 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Clean
    Full Clean for Weight
  • Clint Eastwood
    13min AMRAP

    10 C2B
    20 Pistols (alternating)
    10 Box jumps
  • Beer mile
    4 rounds for time
    Down a beer
    400m run

Cool down:
Yes


Thursday 8 December 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Muscle Ups
    Practice muscle up progressions for 10min - 5min to get some new members into the muscle up club
  • Active shoulders
    4min
    8 stair shuttles
    Max rep push press (40/30)
    - straight into
    3min
    7 stair shuttles
    Max rep OHS
    - straight into
    2min
    6 stair shuttles
    Max Wall balls

Cool down:
Yes


Wednesday 7 December 2016 - CrossFit Hout Bay

Warm up:
There will be a warmup

  • Shoulder rehab
    2 rounds

    10 ext rotations
    10 int rotations
    10 side lat raises
    2 wind mills
  • Work / recover
    5min AMRAP
    21-15-9
    Power clean 40/30
    Burpee over bar

    Rest 5min

    5min AMRAP
    20-14-8
    Cal row
    KB snatch (half one arm / half other arm)

    Rest 5min

    5min AMRAP
    12 pull up
    21 kb swings
    400m run

Cool down:
There will be a cool down


Tuesday 6 December 2016 - CrossFit Hout Bay

Warm up:
Chameleon walk

  • Thrusters
    In 15min build to a heavy double thruster
  • Midline saloon
    7min AMRAP
    40 DU
    10 toe to bar

Cool down:
Pigeon


Monday 5 December 2016 - CrossFit Hout Bay

Warm up:
Glute bridge stretch

  • Back Squat
    1 x 8 @ 70-75%
    1 x 6 @ 75-80%
    1 x 4 @ 80-85%
    1 x 8 heavier than first 8
    ** record heaviest **
  • Behind the neck strict press
    4 x 10 AHAFA

    ** record heaviest **
  • Weighted chin up
    4 x 10
    ** record heaviest **

Cool down:
800m run


Friday 2 December 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Sprint row
    500m row for time
  • I hope theres no wind today
    For time

    30 burpees
    400m run
    30 box jumps
    400m run
    30 burpees
    400m run

Cool down:
Yes


Thursday 1 December 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Toes to bar
    5min Toes 2 bar practise and progressions

    Complete 30 strict Toes 2 bar for quality
  • Shoulder warmup
    3 rounds for time
    5 wall climbers
    20 OH walking lunges (20/10)
  • Midline howsit
    6min AMRAP
    10 Deadlift (80/50)
    20 Hollow rocks

Cool down:
Yes


Wednesday 30 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • OHS and Pull up work
    10min EMOM - alternating
    10 unbroken overhead squat (load to go unbroken)
    10-20 chest 2 bar pull ups
  • Rahoi.... Kinda
    5 rounds for time

    12 box jumps
    6 thrusters (45/30)
    6 burpees over bar

Cool down:
Yes


Tuesday 29 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    5 x 5 @ 75-85%
  • Ready steady go
    10min AMRAP
    30 DU
    15 wall balls
    15 power snatch (35/25)

Cool down:
Yes


Monday 28 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean complex
    Build to heavy set for the day
    1 clean
    2 front squat
    1 jerk
  • Burpee abs
    9min AMRAP
    3,6,9,12.....
    Burpee
    Toes 2 bar

Cool down:
Yes


Friday 25 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Rows and dips
    Bent over row 4 x 10,8,6,4
    Weighted dips 4 x 10,8,6,4

    * increase weight each round *
  • DT
    5 rounds for time
    12 deadlifts 70/50
    9 hang power clean
    6 push jerk

Cool down:
Yes


Thursday 24 November 2016 - CrossFit Hout Bay

Warm up:
Running stride warmup

  • Running intervals
    4 x 400m run
    * rest / work ratio = 1:1
  • Body weight delight
    7min AMRAP
    15 burpees
    15 squats
    15 sit-ups
  • Metabolic shoulder lunges
    7min AMRAP
    30 DU
    20 lunges
    10 hspu

Cool down:
Couch
Pigeon


Wednesday 23 November 2016 - CrossFit Hout Bay

Warm up:
Kipping
Inch worm
Box step up
400m run
Crab walks
Monkey walks

  • Weighted work
    4 x 5 weighted chin up
    4 x 2 KB Windmills
    Alternate movements each round
  • Marli medley
    800m run
    30 pull-ups
    * 5 burpees every time you drop off the bar *
    20 KB swings
    16 box jumps

Cool down:
Couch
Pigeon
Squat wall


Tuesday 22 November 2016 - CrossFit Hout Bay

Warm up:
Clean warmup

  • High-Hang Clean
    15-20min to build to a heavy double for the day
  • The Open 16.3
    AMRAP 7min -

    10 Power Snatches
    3 Bar Muscle Ups

    Rx: 34kg/25kg

Cool down:
Various


Monday 21 November 2016 - CrossFit Hout Bay

Warm up:
Knee hug lunge
Inch worm
Running
Mobility

  • Back Squat
    1 x 8 at 70-75%
    1 x 6 at 75-80%
    1 x 4 at 80-85%
    1 x 8 heavier than first 8
  • Monday mono
    3 rounds
    400m run
    30 DU
    10 thrusters 40/30

Cool down:
Couch
Pigeon
Squat wall


Friday 18 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Dip
    Complete 60 rings dips in the least amount of sets possible
  • Body weight speed
    For time
    80 squats
    20 push ups
    60 squats
    20 push ups
    40 squats
    20 push ups

Cool down:
Yes


Thursday 17 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Snatch
    20min to work on full snatch
  • Midline shoulder soup
    21-15-9

    OHS 42/30
    T2B

Cool down:
Yes


Wednesday 16 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Tabata wednesday
    Tabata squats
    Tabata plank
    10kb windmills per arm
  • Chip chip chip it away
    50kb swings 24/16
    40 DU
    30 kb OH walking lunges
    20 burpee box jump
    10 Chest to bar pull ups

Cool down:
Yes


Tuesday 15 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Front squat
    Build to a heavy 4 front squat
  • Wall balls with a difference
    Complete 125 wall balls in the least amount of sets possible

Cool down:
Yes


Monday 14 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Complex
    1 Power clean
    1 Push press
    1 Split jerk
  • Tap that
    4 rounds for time
    400m run
    20m handstand walk
    scaled options:
    20 Wall shoulder taps
    30 Box shoulder taps
    40 Plank taps

Cool down:
Yes


Friday 11 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • November challenge
    Work on your November challenge for 15min
  • Chipper masinga
    800m run
    60 DU
    400m run
    20 burpee

Cool down:
Yes


Thursday 10 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Movement primer
    Practice movements for WOD
  • Crazy 8's
    8min AMRAP
    8 STOH 40/25
    8 Ring dip
    8 Box jump
    - rest 3min

    8min AMRAP
    8 Kb swings
    8 Pull ups
    8 Wall balls
    - rest 3min

    8min AMRAP
    8 Power clean
    8 Toe to bar
    8 Burpee

Cool down:
Yes


Wednesday 9 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Strict press
    Build to a heavy set of 4 strict press in 15min
  • Pet medball
    3 Rounds for time
    20 medball cleans 20lb/14lb
    20 cross overs
    200m medball run

Cool down:
Yes


Tuesday 8 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pistols
    Pistol progressions

    5min EMOM
    40sec pistols
  • 2 4 6 8 who do we appreciate
    9min AMRAP

    2 Hang power clean 70/50
    2 Stair shuttle
    4
    4
    6
    6
    ..... increase by 2 each round

Cool down:
Yes


Monday 7 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Snatch drills
    Build to a heavy
    2 snatch balance
    1 overhead squat for the day
  • Anti gravity
    21-15-9
    Burpees
    Pull ups
    Squats

Cool down:
Ys


Saturday 5 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 8'ish
    8 rounds
    3 hspu
    6 deadlift 110/70
    12 pull ups
    24 DU

Cool down:
Yes


Friday 4 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Benched
    4 x 8 KB bench press
    4 x 8 one arm row
  • Clean
    With remaining class time. Build to a heavy double clean for the day

Cool down:
Yes


Thursday 3 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Every minute
    14min EMOM
    3-6 HSPU
    10-20 Hollow rocks
  • Part 1
    Tabata burpees

    ** score is lowest score achieved **
  • Part 2
    4min AMRAP
    Muscle ups

Cool down:
Yes


Wednesday 2 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 3RM Back Squat
    Max load for 3 reps
  • It's a great day for shuttles
    4 stair shuttles
    40 wall balls
    30 box jumps
    4 stair shuttles
    30 wall balls
    20 box jumps
    4 stair shuttles
    20 wall balls
    10 box jumps

Cool down:
Yes


Tuesday 1 November 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Chins and dips
    3 x 5 weighted chin ups
    3 x 5 weighted dips
  • Snatches rest thruster
    7min AMRAP
    7 power snatch 40/30
    7 burpee over bar

    - rest 7min

    7min AMRAP
    7 thrusters
    7 T2B

Cool down:
Yes


Monday 31 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Snatch work
    12min EMOM
    1 Power snatch
    1 overhead squat
  • Lungs gone bad
    3 rounds for reps
    1min cal row
    1min KB swings (20/12)
    1min jumping squats
    1min burpees
    1min rest

Cool down:
Yes


Friday 28 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Gymnastic quality work
    3 rounds for quality
    - 10 air squats (3030)
    - accumulate 20-30 sec L-sit
    - handstand hold 20-30sec
    - back extension
  • Jumping bean
    27-21-15
    Box jumps
    Pull ups

Cool down:
Yes


Thursday 27 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Deadlift
    10 - 5 - 3 - 1 - 1 - 1

    * record heaviest lift for the day
  • Speed accuracy and the outdoors
    3 rounds
    50 DU
    25 wall balls

    Then 5 stair shuttles
  • 1RM Deadlift
    For Weight

Cool down:
Yes


Wednesday 26 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Shoulder rehab
    2 rounds
    10 external
    10 internal
    10 side lat raises
    10 lying s's
  • Long Wednesday
    5 rounds
    21 DU
    15 burpee over bar
    12 cleans (squat) (50/35)
    9 HSPU
    400m run

Cool down:
Yes


Tuesday 25 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Sally push ups and planks
    - Sally push up

    - plank walks
    * 5 circles either way *
  • Running swole
    For time

    400m run
    50 lunges
    400m run
    50 sit-ups
    400m run
    50 dips

Cool down:
Yes


Monday 24 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    5 x 10 @ 65%
  • 7's
    10 rounds for time
    7 SDHP (40/30)
    7 front squat
    7 push jerk

Cool down:
Yes


Friday 21 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Midline madness
    12min EMOM
    Odd - 10 - 20 hollow rocks
    Even - 2 - 4 skin the cat
  • Double under challenge
    200 DU for time
    * 5 burpees EMOM

Cool down:
Yes


Thursday 20 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Strict press
    3 x 5
  • Push press
    2 x 5
  • Push Jerk
    1 x 5 as heavy as possible
  • Shoulder showdown
    11min AMRAP
    21 KB swings 24/16
    12 hspu

Cool down:
Yes


Wednesday 19 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Shoulder love
    3 x 10 shoulder rehab

    5 Turkish getup per arm AHAP
  • Main site
    3 rounds
    10 knee 2 elbow
    10 power snatch 50/30
    10 k2e
    10 burpees

Cool down:
Yes


Tuesday 18 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back squat
    3 @ 80%
    1 @ 85%
    3 @ 80%
    1 @ 87%
    3 @ 80%
    1 @ 90%
  • Front rack
    3 rounds
    12 front squat 60/40
    400m run
    Then into 50 DU

Cool down:
Yes


Saturday 15 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Double Helen
    3 rounds

    800m run
    42 kb swings (24/16)
    24 pull ups

Cool down:
Yes


Friday 14 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Deadlift
    For Weight
  • Posterior performance
    5 rounds

    6 Deadlift (70/50)
    5 hang cleans
    4 front squats

    ** if you drop the bar 5 burpee buy-in **
    ** by drop I mean make a noise drop, you are allowed to put the bar down nicely **

Cool down:
Yes


Friday 14 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Deadlift
    For Weight
  • Posterior performance
    5 rounds

    6 Deadlift (70/50)
    5 hang cleans
    4 front squats

    ** if you drop the bar 5 burpee buy-in **
    ** by drop I mean make a noise drop, you are allowed to put the bar down nicely **

Cool down:
Yes


Thursday 13 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Split Jerk
    12min emom
    2 split jerks @ 60%

    * add weight every 3min IF moving well
  • High speed dirt
    10min AMRAP
    200m sprint
    15 power snatch (35/25)

Cool down:
Yes


Wednesday 12 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Gymnastic accessorie
    12min emom
    20sec top ring hold
    30 hollow rocks
    20sec bottom ring hold
    15 back extension
  • The all spark
    100 DU
    100 wall balls
    100 sit-ups

Cool down:
Yes


Tuesday 11 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    5 x 3 @ 70-80%
  • Triple sprint cleans
    3 rounds for time
    20 pull-ups
    10 power clean 60/40
    - rest 5min

    2 rounds for time
    11 pull-ups
    8 power clean
    - rest 5min

    For time
    8 pull-ups
    6 power clean

Cool down:
Yes


Monday 10 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Snatch technique
    12min emom @ 65-75%
    1 power snatch
    1 hang snatch
  • Monday funday
    13min amrap
    25 KB swings
    25 butlers
    25 SDHP

Cool down:
Yes


Friday 7 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Head hang
    Max dead hang
  • L-Sit
    Max L-Sit for time
  • Top ring hold
    Max top ring hold for time
  • Ring hold bottom
    Max
    Ring hold at bottom position for time
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Cool down:
Yes


Thursday 6 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Front Squat
    For Weight
  • 1RM Bench Press
    For Weight
  • 1600m Run
    For time

Cool down:
Yes


Wednesday 5 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Strict Press
    For Weight
  • Jackie
    For Time
    1,000 Meter Row
    50 Thrusters (20/15kg bar)
    30 Pull-Ups

Cool down:
Yes


Tuesday 4 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pistols
    Max pistols per leg in 40sec
    Rest 20sec
  • T2b
    Max toe to bar in 40sec
    20 rest x 4 rounds
  • Get it
    100 DU
    50 T2B
    100 DU
    50 Pistols
    50 DU
    25 T2B

Cool down:
Yes


Monday 3 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Snatch
    For Weight
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
Yes


Saturday 1 October 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • The meat
    21-15-9
    Power cleans 60/40
    Toe to bar

Cool down:
Yes


Friday 30 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Upside down
    14min EMOM
    Odd - deficit hspu
    Even - OHS 60/40
  • Rowena
    Row 1000m

Cool down:
Yes


Thursday 29 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Muscle up progressions
    Practice basic muscle up progressions
  • Kick through
    3 x 10 Plank kick through
  • Wall doubles
    7min AMRAP
    10 wall balls
    30 DU

Cool down:
Yes


Wednesday 28 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Clean & Jerk
    For Weight
  • Burpees in between
    8-7-6-5-4-3-2-1
    Clean & jerk (50% of S&T)
    Pistols (finish the whole amount on 1 leg before proceeding to the next)
    * 3 burpees after each movement *

Cool down:
Yes


Tuesday 27 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Running intervals
    4 x 400m sprint - 1min rest between each round
  • Gabi bday WOD
    12-9-6-3
    Snatch 50/35
    Pull-up

Cool down:
Yes


Monday 26 September 2016 - CrossFit Hout Bay

50 Sandwich

Warm up:
20 dislocates/Around the worlds.
20m crab walk
1min Plank hold
20 mountain climbers
2 min squat sit
OH band stretch/Front rack stretch
6 spidermans

  • Strict press
    6 x 3
  • 50 sandwich
    50 Squats
    25 Toes to Bar
    25 Pull ups.
    50 Box jumps

Cool down:
Couch
Pigeon
Arm bar


Friday 23 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Weighted push ups
    3 x 10 AHAFA
    1 x Max reps same weight as above
  • Thruster stuff
    5 rounds for time
    9 Thrusters 45/30
    3 Overhead squat

Cool down:
Yes


Thursday 22 September 2016 - CrossFit Hout Bay

Warm up:
Yea

  • Weighted box step ups
    5 x 10
  • Oh my butt!
    22-18-14
    Pistols
    Burpees
    Box jumps

Cool down:
Yes


Wednesday 21 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Push Jerk
    1 x 9
    1 x 7
    1 x 12
    1 x 9
  • Run hang toes
    6min AMRAP
    500m run buy in
    9 hang clean 60/40
    10 T2B
    - rest 3min
    6min AMRAP
    400m run run buy in
    9 hang clean 60/40
    10 T2B
    - rest 3min
    6min AMRAP
    200m run buy in
    9 hang clean 60/40
    10 T2B

Cool down:
Yes


Tuesday 20 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean train
    Power clean + slow pull clean
    12min EMOM at 65% of 1rm clean
  • Event 3
    For time
    30 front squats 60/40
    40 pullups

Cool down:
Yes


Monday 19 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back squat
    Build to a heavy 5 back squat for the day
  • Cardio Jackie
    800m run
    50 thruster (20/15)
    30 DU

Cool down:
Yes


Friday 16 September 2016 - CrossFit Hout Bay

Warm up:
4 point kick through
Knee hug lunge reach around
Scorpion kick
Shoulder work
400m run

  • Deadlift fun
    10 Deadlifts - 2 turkish getups
    8 Deadlifts - 2 turkish getups
    6 Deadlifts - 2 turkish getups

    (Record heaviest weight)
  • 30 Muscle-Ups
    30 Muscle ups for time

Cool down:
Pigeon
koeksister turnaround


Thursday 15 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean and squat
    10min EMOM
    3 power clean
    2 front squat
    * as heavy as possible
  • Dream girl
    10 OHS (30/20)
    20 DU
    8 OHS (40/30)
    20 DU
    6 OHS (50/40)
    20 DU
    4 OHS (60/40)
    20 DU
    2 OHS (70/40)
    20 DU

Cool down:
Yes


Wednesday 14 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Shoulder rehab
    Internal
    External
    Side lat raise
    1 arm row
  • Death by burpee
    Add 1 burpee each minute until failure
  • Death by ring push up
    Add 1 ring push up each round until failure
  • Death by KB swing
    Add 1 KB swing each round until failure

Cool down:
Yes


Tuesday 13 September 2016 - CrossFit Hout Bay

Warm up:
Yea

  • Tabata mash up
    Tabata plank
    30 Hspu
    Tabata hollow rock
  • For time
    100 DU
    30 T2B
    50 box jump

Cool down:
Yes


Monday 12 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Bench press
    6 x 5 as heavy as form allows
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Cool down:
Yes


Friday 9 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Push press
    Build to a heavy set of 5 push press
  • Start your engines
    For time
    800m run
    80 DU
    800m row
    400m run
    40DU
    400m row

Cool down:
Yes


Thursday 8 September 2016 - CrossFit Hout Bay

Warm up:
Yea

  • Strict weighted chin up
    2 x 5
    2 x 4
    2 x 3
    2 x max unweighted
  • Knipmesse
    8min AMRAP
    2 wall balls
    2 v-ups
    * increase by 2 each round

Cool down:
Yes


Wednesday 7 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 20RM Front Squat
    In 15min find your 20rep max front squat
  • I amrap
    20min AMRAP
    200m run
    4 MU
    6 burpee
    8 KB swings 32/24
    10 pistols (alternating)

Cool down:
Yes


Tuesday 6 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Waiter walks
    3 rounds for quality of movement per arm
    5 KB overhead squat
    5 water walks
  • High speed heavy
    6 rounds
    4 power cleans 80/50
    5 burpee over bar

Cool down:
Yes


Monday 5 September 2016 - CrossFit Hout Bay

Warm up:
Yea

  • Ring dips
    2 x 5
    2 x 4
    2 x 3

    Weighted if possible
  • Diagon alley
    6-12-18-12-6
    Hang power snatch 40/30
    Diagonal T2B
    Hspu

Cool down:
Yes


Saturday 3 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Winter challenge 2016 event 1
    Find your heaviest 2rm hang clean
  • Winter challenge 2016 event 2
    Objects carry and thruster - for time
  • Winter challenge 2016 event 3
    Medball mayhem
    3 rounds
    30 wall balls
    20 medball situps
    400m medball run

Cool down:
Yes


Friday 2 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    6 x 3 as heavy as form allows
  • Deadlift
    1 x 12
    1 x 10
    1 x 8
    1 x 6 as heavy as form allows
  • Push press
    Max push press at 40-50% of 1rm

Cool down:
Yes


Thursday 1 September 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Weighted
    5 x 5
    Chin ups and dips
  • Running on your hands
    3 rounds for time
    400m run
    40 squats
    10m handstand walk

Cool down:
Yes


Wednesday 31 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Overhead Squat
    5 sets x 3 reps
  • Everybody loves burpees but what about hollow rocks?
    10min AMRAP
    10 Push press (40/30)
    10 Hollow rocks
    10 Burpees

Cool down:
Yes


Tuesday 30 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Shoulder love
    - Du practice for 6min
    - 3 x 10 shoulder rehab
  • All the pullups
    For time
    18 t2b
    16 push-up
    14 c2b
    12 ring dips
    10 pull ups
    8 hspu
    6 pull up
    4 clean and jerk 70/50
    60 oh walking lunges 20/10

Cool down:
Yes


Monday 29 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    Build to a heavy set of 5 for the day
  • Breath
    3 rounds for time
    400m run
    400m row
    40 DU

Cool down:
Yes


Friday 26 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Handstand practice
    Practice being upside down in any form
  • Death by
    Burpee box jump

Cool down:
Yes


Thursday 25 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean Pull
    6 x 2 as heavy as possible
  • Hang Clean
    10min EMOM x 1 rep

    Add weight every 3min if feeling lekker
  • Cleany weeny
    12 - 9 - 6 - 9 - 12

    Power clean 60/40
    20 DU between each round (finish on DU)

Cool down:
Yes


Thursday 25 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean Pull
    6 x 2 as heavy as possible
  • Hang Clean
    10min EMOM x 1 rep

    Add weight every 3min if feeling lekker
  • Cleany weeny
    12 - 9 - 6 - 9 - 12

    Power clean 60/40
    20 DU between each round (finish on DU)

Cool down:
Yes


Wednesday 24 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Turkish Get Up
    5 per arm
  • Start your engines
    23min AMRAP

    400m run
    40 wall balls
    30 situps
    20 KB swings
    10 thrusters

Cool down:
Yes


Tuesday 23 August 2016 - CrossFit Hout Bay

Warm up:
4 point kick through

  • DU
    Max DU in 30 sec
  • Pull-up
    Max pullups in 30sec
  • Burpee
    Max burpee in 30sec
  • Box jump
    Max box jump in 30sec
  • Build your own EMOM
    10min EMOM (reps at 50% of S&T)
    Burpee
    Pull-up

    - rest 5min

    10min EMOM
    DU
    Box jump

Cool down:
Foam roll


Monday 22 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    1 x 12
    1 x 10
    1 x 8
    1 x 6

    Record heaviest
  • Bear strength
    3 rounds
    5 bear complex
    200m farmer walk

Cool down:
Yes


Saturday 20 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 10 - 1
    10-1 strict chin up
    5 burpees
    10-1 wall balls
    5 burpees
    10-1 KB swings
    5 burpees

Cool down:
Yes


Friday 19 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Mobility stability strength
    Tabata plank + shoulder love
  • High speed dirt
    400m run
    20 burpees
    400m run
    30 cal row
    400m run
    40 DU

Cool down:
Yes


Thursday 18 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Hang Squat Clean
    For Weight
  • 1RM Hang Power Clean
    For Weight
  • Clean and jump
    5 rounds for time
    9 power cleans (55/35)
    15 box jumps

Cool down:
Yes


Wednesday 17 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Box Jump
    For Height
  • Skills session
    20min EMOM
    7-10 T2B
    5-10 SDHP
    30 DU
    5-10 HSPU

Cool down:
Yes


Tuesday 16 August 2016 - CrossFit Hout Bay

Warm up:
Ues

  • Pause front squat
    In 15min build to a heavy double (2) front squat - pause for 2sec in the hole
  • Thrupees
    3 rounds for time
    15 thrusters 45/30
    15 burpees

Cool down:
Yes


Monday 15 August 2016 - CrossFit Hout Bay

Warm up:
Yip

  • Situps
    100 situps for time
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Cool down:
Yip


Friday 12 August 2016 - CrossFit Hout Bay

Warm up:
Yes of courae

  • Push press
    6 x 2 as heavy as form allows
  • Josh
    8min AMRAP
    4 pullups
    1 muscle up
    1 snatch (60/40)
    * increase by 1 snatch each round

Cool down:
Yip


Thursday 11 August 2016 - CrossFit Hout Bay

Warm up:
Scorpion
Spider-Man
Hip band
Dive bomb
Thoracic rotation

  • Clean
    14min EMOM
    1 clean at 65%
    Increase weight every 3min
  • Front Squat
    In 15min build to a heavy double front squat

Cool down:
Couch
Down dog
Pigeon
Child pose


Wednesday 10 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Ring hold
    Tabata top and bottom ring hold
  • Intervals
    5 Rounds - 1min per station for max reps

    Wall balls
    Row
    T2b
    Push press 35/25
    Rest

Cool down:
Yes


Tuesday 9 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Murph
    For Time -

    1600m run,
    100 pull ups,
    200 push ups,
    300 Squats,
    1600m run

Cool down:
Yes


Monday 8 August 2016 - CrossFit Hout Bay

Warm up:
High knees
Butt kicks
Crab walks
Chameleon walks
And things nice

  • Monday midline attack
    Tabata plank
    30 strict toe to bar
    Tabata plank
  • Row Run burpee
    1000m row
    400m run
    30 burpees

Cool down:
Couch
Down dog
Pigeon
Some more yoga stuff


Saturday 6 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Push Press
    For Weight
  • 1RM Power Clean
    For Weight
  • Pause squats
    Build to a heavy triple front squat - 2sec pause in the hole
  • Chin ups
    Max chin ups in 1 attempt
  • Ring Dips
    Max dips in 1 attempt

Cool down:
Yes


Friday 5 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Snatch
    12min EMOM - build to a heavy single snatch - starting at 65% of 1rm - add weight after every 3 successful lifts
  • Body weight delight
    8min AMRAP
    8 box jump
    8 pull-up
    2 wall climber

Cool down:
Yes


Thursday 4 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Power intervals
    12 x 20sec work : 20sec rest
    Wall balls
    Squats
    DU
  • Descending 3's
    18-15-12-9-6-3
    KB swings
    Burpee

Cool down:
Yes


Wednesday 3 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Voters run
    21-15-9
    Medball situps
    Thrusters
    800m after each round

Cool down:
Yes


Tuesday 2 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Shoulder love
    4 x 6 one arm push press
    Alternate with
    4 x 6 windmills per side
  • Intrrvals
    4min AMRAP
    4 box jumps
    4 burpees
    - rest 1min

    3min AMRAP
    30 DU
    3 push ups
    - rest 1min

    2min AMRAP
    Max dips

Cool down:
Ja


Monday 1 August 2016 - CrossFit Hout Bay

Warm up:
Yes

  • CrossFit Total - Back squat
    Find your heaviest back squat in 3 attempts
    4min - warmup lifts
    9min - working lifts
    * only your heaviest lift will count towards your total
  • CrossFit total - Strict press
    Find your heaviest strict press in 3 attempts
    4min - warmup lifts
    9min - working lifts
    * only your heaviest lift will count towards your total
  • CrossFit Total - Deadlift
    Find your heaviest deadlift in 3 attempts
    4min - warmup lifts
    9min - working lifts
    * only your heaviest lift will count towards your total

Cool down:
Yes


Saturday 30 July 2016 - CrossFit Hout Bay

Warm up:
Sure

  • Overhead sqauts
    4 x 7 AHAP
  • Chipper sandwich
    50 wall balls
    25 chest to bar
    25 strict hspu
    25 power cleans 85/60
    25 kipping hspu
    25 pullups
    50 wall balls

Cool down:
Ya


Friday 29 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Work on Goats
    Work on weakness OR back squat 3 x 5
  • Sprint intervals
    200m sprint - rest 1min
    400m sprint - rest 1min30sec
    500m sprint - rest 2min
    800m sprint
    100 DU

Cool down:
Yes


Thursday 28 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Hang clean
    Hang clean w/ 2 second pause @ receiving position - 14 x 1 @ 65%+ 1RM performed as EMOM (go every minute). Add weight if feeling good
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Yes


Wednesday 27 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Hollow rocks
    Tabata style hollow rocks
  • Games event 9
    For time

    15 STOH 60/40
    20 burpees
    6 strict HSPU
    18 STOH 50//35
    20 burpees
    4 strict HSPU
    21 STOH 40/30
    20 burpees
    2 strict HSPU

Cool down:
Yes


Tuesday 26 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Front Squat
    Front squat with 2sec paid at the bottom.
    Build to a heavy single for the day
  • Double snatch unders
    8min AMRAP
    12 power snatches 35/25
    36 DU

Cool down:
Yes


Monday 25 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Hspu
    Practice hspu for 5min. Then complete 30 for quality - deficit of possible
  • Body weight intervals
    5 rounds
    3min AMRAP - 1min rest per round
    3 box jumps
    6 push-ups
    9 squats

Cool down:
Yes


Saturday 23 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Winter challenge 2016 event 1
    Find your heaviest 2rm hang clean
  • Winter challenge 2016 event 2
    Objects carry and thruster - for time
  • Winter challenge 2016 event 3
    Medball mayhem
    3 rounds
    30 wall balls
    20 medball situps
    400m medball run

Cool down:
Yes


Friday 22 July 2016 - CrossFit Hout Bay

Warm up:
Yea

  • Winter bash intervals
    8 rounds

    30 seconds work
    30 seconds rest

    Goblet squat
    Box jump
  • Get some
    For time

    20 front rack lunges 50/30
    20 hang power cleans
    20 front squats

Cool down:
Yes


Thursday 21 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Skin the Cat
    Practice
  • 2015 GAMES EVENT 6
    400m run
    10 muscle up
    400m run
    8 muscle up
    400m run
    6 muscle up

    * the athlete must perform 3 or more muscle ups in a row. If they drop off the bar before they must complete 5 burpees.

Cool down:
Yes


Wednesday 20 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Front rack KB step ups
    5 x 8 AHAP

    Followed by 10 scapula push-ups
  • 20min EMOM
    1) 5-10 pullups
    2) 5 push jerks @ 60%
    3) 15/12 cal row
    4) 3 wall climbers

Cool down:
Yes


Tuesday 19 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pull push
    4 x 5 chin ups
    4 x 5 dips

    * weighted AHAP
  • Snatching abs
    5 rounds for time

    6 power snatches 70/47
    12 T2B

Cool down:
Yes


Monday 18 July 2016 - CrossFit Hout Bay

Warm up:
Chameleon walk

  • Squat
    4-6-6-6-4
  • 67's
    67 burpee
    67 DU
    67 mountain climber

Cool down:
Happy baby


Friday 15 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pistol progressions
    15min pistol practice and warmup
  • Pistols
    AMRAP
  • Pistols
    AMRAP
  • Quad chipper
    50 squats
    40 situps
    30 pistols (alternating)
    20 box jumps
    10 jumping squats

Cool down:
Yes


Thursday 14 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Handstand Hold
    3 x max handstand hold
  • Ring hold
    Tabata ring hold (top / bottom)
  • Muscle unders
    7min AMRAP

    30 DU
    3 muscle up

Cool down:
Yes


Wednesday 13 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Midline time
    Tabata medball crossover
    Then
    30 strict toes to bar for quality
  • Hang power burpees
    10-8-6-4-2

    Hang power clean 60/40
    Burpee over bar
    Situps

Cool down:
Yes


Tuesday 12 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Push Press
    5 x 4
    AHAFA
  • Kburpee
    3 rounds for time

    400m run
    25 KB swings (24/16)
    15 burpees

Cool down:
Yes


Monday 11 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Back Squat
    For Weight
  • OH walking lunge
    9min AMLAP

    1 arm OH walking lunges

Cool down:
Yes


Saturday 9 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Kelly
    5 rounds for time
    400m run
    30 box jumps
    30 wall balls

Cool down:
Duh


Friday 8 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Goat
    15min to work on your goats
  • 1600m Run
    For time

Cool down:
Yes


Thursday 7 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Deadlift
    For Weight
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Cool down:
Yes


Wednesday 6 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Toe to bar test
    3 x 1min on : 1min off
    Toe to bar

    Total score
  • Tabata
    Hollow rocks
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Yes


Tuesday 5 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Clean
    Full Clean for Weight
  • 1RM Power Clean
    For Weight
  • Clean unders
    21 cleans (60/40)
    50 DU
    15 cleans
    50 DU
    9 cleans
    50 DU

    * cleans are to be performed as squat cleans at the prescribed weight in order to count as RX)

Cool down:
Yes


Monday 4 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Strict Press
    For Weight
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Cool down:
Yes


Friday 1 July 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Front Rack Lunge
    5 rounds x 2 laps
  • Deadlift
    3 x 9 deadlift at 70-75%
  • Weighted push up
    With a plate on your back. Complete as many push-ups as you can in 1 set

Cool down:
Yes


Thursday 30 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Core control
    Tabata hollow rock

    3 x 10 hip thrust

    Tabata plank
  • Forget me squat
    8min AMRAP

    30 DU
    30 squats
    3 muscle up (bar or ring)

Cool down:
Yes


Wednesday 29 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Power Snatch
    Build to a heavy triple power snatch
    Form > load
    If your hands come off the bar then restart the round
  • Run burpee snatch
    3 rounds for time
    400m run
    21 burpees
    15 power snatch (40/30)

Cool down:
Yes


Tuesday 28 June 2016 - CrossFit Hout Bay

Warm up:
Plank walks and some other stuff

  • Upside down time
    15min to practice being upside down
    - head stands
    - hand stand holds
    - hand stand walks
    - anything upside down

    Have fun
  • Push up push jerk
    30 push ups
    10 push jerk (60/40)

    20 push ups
    10 push jerks

    10 push ups
    10 push jerks

Cool down:
Thread the needle
Down dog
Pigeon
Arm bar


Monday 27 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pull up work
    3 rounds of
    Max chin up + 10 bent over rows
  • Cardio intervals
    5 rounds

    45sec Double under
    45sec Burpee
    45sec rest

    * score is total reps completed

Cool down:
Yes


Saturday 25 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Groogle
    800m run
    30 thrusters (40/30)
    800m run
    30 T2B
    800m run
    30 tyre flips

Cool down:
Yes


Friday 24 June 2016 - CrossFit Hout Bay

Warm up:
Over unders

  • Back Squat
    5 x 2 AHAP
  • Cindarella
    16min AMRAP
    6 Dips
    8 Push ups
    12 Pistols

Cool down:
Yes


Thursday 23 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pullups
    10min EMOM

    5 strict chest to bar pullups
  • Run pull
    200m run
    8 deadlift (70/50)
    8 hang power clean

    200m run
    6
    6

    200m run
    4
    4

    200m run
    2
    2

Cool down:
Yes


Wednesday 22 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Turkish Get Up
    10-15 per arm

    AHAP
  • 13's
    13min AMRAP

    13 burpees
    13 squats
    13 GTOH (20/10)

Cool down:
Yes


Tuesday 21 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Core strength
    30 strict toe to bar

    * every time you drop off the bar complete:
    5 push-ups
    5 vups
    5 back extensions
  • Boxing pull ups
    3 rounds for time

    50 DU
    30 pullups
    30 box jumps

Cool down:
Yes


Monday 20 June 2016 - CrossFit Hout Bay

Warm up:
yes

  • Strict press
    5 x 3 strict press

    AHAP
  • Medball intervals
    3 x 3min rounds of

    15 wall balls (20lb / 14lb)
    30 medball front squats
    Max kb swings for score

    Rest 2min between rounds

Cool down:
yes


Friday 17 June 2016 - CrossFit Hout Bay

Warm up:
ja

  • 500m Row
    For Time
  • Partner up 15min AMRAP
    In teams of 2

    400m medball run (20lb / 14lb)
    10 synchronized burpees

Cool down:
ja


Thursday 16 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Cool down:
Yes


Wednesday 15 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Squats
    Load a bar to 20-30% of 1rm
  • Windmill
    Build up to a solid windmill and perform a minimum of 10 per arm
  • Baseline ball
    10min cap

    500m run
    40 squats
    30 situps
    20 push-ups
    10 burpees

    Wall balls for score in the remaining time

Cool down:
Yes


Tuesday 14 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Push Press
    5 x 3 push press - find a heavy weight and stick to it across
  • Skippy the cleaner
    150 DU
    30 Power cleans (60/40)
    150 DU

Cool down:
Yes


Monday 13 June 2016 - CrossFit Hout Bay

Warm up:
yes

  • Handstand walks
    Complete 3 rounds of MAX unbroken strict HSPU
    Then
    Practice handstand walks in your spare time
  • Get up 21-15-9
    Dips
    Chest to bar pullups
    Plank walks

Cool down:
yes


Friday 10 June 2016 - CrossFit Hout Bay

Warm up:
Medball cleans

  • 1RM Bench Press
    For Weight
  • Clean and jerk consistency 15 x 1
    1 clean and jerk every 45 seconds (60-65%) of 1rm clean and jerk.
    Hold each jerk for 2-3 seconds in the receiving position.

Cool down:
Sure


Thursday 9 June 2016 - CrossFit Hout Bay

Warm up:
Crab walks for crab people

  • Run forest run
    Run 500m
    - rest 1min
    Run 400m
    - rest 40sec
    Run 200m
    - Rest 20sec
    Run 500m
  • Consistency work 16min EMOM
    1) Top ring hold
    2) 10 Burpee
    3) Bottom ring hold
    4) 10 box jump over

Cool down:
Koek sister turnaround


Wednesday 8 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Tempo pull ups 4 set x 5 reps
    Tempo 3301
  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Cool down:
Yes


Tuesday 7 June 2016 - CrossFit Hout Bay

Warm up:
Yes we will warm up

  • Snatch work
    5min Snatch warmup
    Then
    12min build to a heavy high hang snatch + overhead squat
  • Muscles up
    5 Rounds

    8 Power snatch (40/30)
    4 Muscle up

Cool down:
Yes we will cool down


Monday 6 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    Build to a heavy 6 in 15min
  • Chipster
    500m run
    40 Thrusters (20/15)
    30 DU
    20 Thruster (20/15)
    10 Burpees

Cool down:
Obvious


Friday 3 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • GOAT
    15min work on GOAT
  • JT
    For Time -

    21-15-9
    Handstand pushups,
    Ring dips,
    Push ups

Cool down:
Yes


Thursday 2 June 2016 - CrossFit Hout Bay

Warm up:
Yip

  • 1RM Thruster
    For Weight
  • Deadlift clean complex 13min AMRAP
    6 deadlift
    4 cleans
    2 shoulder to overhead
    200m run

    8 deadlift
    6 cleans
    4 STO
    200m run

    Carry on adding 2 reps to each sequence

Cool down:
Yes


Wednesday 1 June 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Farmer's Carry
    5 x 40m walks
    As heavy as possible
  • Midline Summer's dream 3 Rounds
    30-20-10
    T2B
    KB swings (24/16)

    * complete a 400m run after each round

Cool down:
Yes


Tuesday 31 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Handstand hold
    Max free standing handstand hold
  • Dead hang
    Max dead hang
  • Double unders
    Max unbroken double unders
  • Burpee ladder 9min AMRAP
    2 burpees
    10 pullups
    4 burpees
    10 pullups
    6 burpees.......

Cool down:
Yes


Monday 30 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Bear Complex 4 x 5
    At 75% of bear complex
  • Death by squat 12min AMRAP
    5 cleans (40/25)
    4 front squat
    3 overhead squat

Cool down:
Yes


Saturday 28 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Masi
    10-9-8-7-6-5-4-3-2-1
    Hill sprint
    KB swing
    Jumping squats

Cool down:
Yes


Friday 27 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • High hang clean
    Clean segmented pull 3 x 3

    12min build to a heavy high hang clean
  • Rowena
    Row 1000m

Cool down:
Yes


Thursday 26 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pull-up work
    5 x 5

    Bent over row + 1 arm row
  • Wall ball sandwich
    50 wall balls
    40 pullups
    30 sit-ups
    20 wall balls
    10 pullups

Cool down:
Yes


Wednesday 25 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • It's all in the hips 25min AMRAP
    400m run
    15 push ups
    12 thrusters (40/30)
    9 sit-ups
    6 KB swings (32/24)
  • Baseline CFHB
    400m run
    40 squats
    30 sit-ups
    20 push-ups
    10 burpees

Cool down:
Yes


Tuesday 24 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Toes-To-Bar
    Practice toes to bar for 10min
    Then
    30 strict toes to bar for quality
  • Hang burpee clean 21-15-9
    Burpees
    Hang power clean (50/35)

Cool down:
Yes


Monday 23 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Front Squat
    5 x 3
  • Randy
    75 power snatches (35/25)

Cool down:
Yes


Saturday 21 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Snatch
    For Weight

Cool down:
Yes


Friday 20 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1 arm snatch
    12min to build to a heavy 1 arm snatch
  • Fin 10 rounds
    4 strict MU
    7 strict hspu
    12 KB snatch (32/24)

    (20min cap)

Cool down:
Yes


Thursday 19 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Burpee
    50 burpees - I love cleaning up after you guys
  • Ring Dips
    5 x 8 ring dips

    Weighted if possible
  • Squat ladder 7min AMRAP
    Increase by 3 each round

    20 DU
    3 squats
    20 DU
    6 squats
    20 DU
    9 squats......

Cool down:
Yes


Wednesday 18 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Strict press and 1 arm row
    5 x 5
    Strict press (build your weight up)
    Super set with
    1 arm row AHAFA
  • Deadly toe to bar
    3 rounds
    400 run
    20 T2B
    7 deadlift (100/60)

Cool down:
Ja


Tuesday 17 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    5 x 2 @ 88%
  • Every minute 20min EMOM
    1) 6-12 pull ups
    2) 6-12 hspu
    3) v-ups
    4) 6 burpees

Cool down:
Yes


Monday 16 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Bent Over Row
    5 x 6
    Underhand grip
  • Mini Jackoe
    500m row
    50 thrusters (20/15)

Cool down:
Yes


Friday 13 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Tabata + handstand fun
    - ring rows
    - medball crossover

    5min play with handstands
  • Ring a ring a rosies 7min AMRAP
    20 ring push ups
    20 lunges
    20 hollow rock

Cool down:
Yes


Thursday 12 May 2016 - CrossFit Hout Bay

Warm up:
Yes and no burpees well done

  • Jerk
    Push press + split jerk

    4 x 1 push press + 2 split jerk
  • Bear Complex
    6 bear complex (60/40)
    200m run
    4 bear complex
    200m run
    2 bear complex
    200m run

Cool down:
Yes


Wednesday 11 May 2016 - CrossFit Hout Bay

Warm up:
10 burpee penalty

  • HSPU and V-up 12min EMOM
    5-12 hspu (alternate between strict and kipping)
    5-12 v-ups
  • Master qualifier event 4
    55 burpees
    34 overhead squats (42/30)
    21 muscle up

Tuesday 10 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Cleans and double under 10min E2MOM
    5 cleans + 30 double unders
  • Intervals
    1min on : 1min off
    Starting each round with 5 burpees. Complete as many reps as possible at the given movement:
    1) T2B
    2) Dips
    3) pullups
    4) T2B
    5) Dips
    6) pullups

Cool down:
Yes


Monday 9 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 3RM Front Squat
    Max load for 3 reps
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Cool down:
Yes


Friday 6 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Press and pull
    Alternate between
    Strict press 4 x 5 AHAFA
    Single arm KB row 4 x 8 AHAFA
  • Team row
    Max distance between the team
  • Synchronize
    Max synchronized burpees between the team

Cool down:
Yes


Wednesday 4 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean segmented pull
    3 rounds
    3 clean segmented pull + 1 clean pull (3 second pause)

    Then
    5 min build to heavy hang clean
  • Master qualifier event 3 15 min AMRAP
    55 DU
    15 chest to bar pull-up
    5 hang power clean (70/45)

Cool down:
Yes


Tuesday 3 May 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    Build up to 70% and then perform 3 x 8 @ 70%
  • Climbing the mountain
    400m run
    9 thrusters (45/30)
    400m run
    15 thrusters
    400m
    21 thrusters

Cool down:
Yes


Friday 29 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Front Rack Lunge
    With a partner and in 15min
    Perform 10m front rack lunge. Performed as "I go, you go"
    Try go heavier each round
  • Deadlift - 10RM
    Find a 10 rep max deadlift for the day

Cool down:
Yes


Thursday 28 April 2016 - CrossFit Hout Bay

Warm up:
Yes + chameleon walks

  • Plank
    Tabata plank
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Cool down:
Ja + and after party


Wednesday 27 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Seano
    Teams of 2
    800m medball run
    100 STOH (40/25)
    100 pullups
    800m medball run
    100 wall balls
    100 push-ups
    800m medball run
    100kb swings (24/16)
    100 burpees

Cool down:
La cuccina


Tuesday 26 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Jerk work
    Push press + jerk behind the neck (3 sec hold at split) - 4 x 2 + 1
    As heavy as form allows
  • Super 7
    3 Rounds
    3 bar muscle-ups
    7 squat clean and jerks @ 60/40kg
    14 pistols
    21 sit ups

Cool down:
Yes


Monday 25 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Ring Dips
    5 x 8 ring dips
    Weighted if possible
  • Skipees
    50 DU
    50 burpees
    50 DU
    50 burpees

Cool down:
Yes


Friday 22 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Skin the Cat
    Practice for 10min
  • Pistols
    Practice pistols for 10min
  • Death by handstand push-up
    Add 1 religion each round until you cannot complete the task in the given minute.

Cool down:
Yes


Thursday 21 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Hang clean and jerk
    Build up to a heavy hang clean and jerk in 15min
  • Sprint
    100 double unders
    50 wall balls
    30 hang clean (60/40)

Cool down:
Yes


Wednesday 20 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Turkish Get Up
    Complete 30 Turkish get ups
  • Runny chin-ups
    4 rounds
    400m run
    8 KB swings
    Max rep chin-ups

Cool down:
Yes


Tuesday 19 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Tabata tuesday
    Elbow plank
    - rest
    Double under
    - rest
    Straight arm plank
  • Am rap
    6 box jumps
    7 burpees
    8 walking lunges

Cool down:
Yes


Monday 18 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean segmented pull
    5 x 3 clean segmented pull
    (2 second pause at each station)
  • Back Squat
    5 x 5 @ 80%
    (Rest 3-4min between sets)

Cool down:
Yes


Friday 15 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Deadlift
    For Weight
  • 1600m Run
    For time
  • 2000m Row
    For Time

Cool down:
Yes


Thursday 14 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Muscle Up practice
    Ring muscle up practice for 15min
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Yes


Wednesday 13 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • L-Sit
    Max L-sit
  • Handstand Push-ups
    Max strict hspu
  • Max dead hang
    Max dead hang
  • Jump for joy
    50 DU
    20 push press 40/30
    20 jumping squats
    15 push press
    15 jumping squats
    10 push press
    10 jumping squats
    50 DU

Cool down:
Yes


Tuesday 12 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Snatch
    For Weight
  • Gunston 400
    5 rounds
    400m run
    10 power snatch 45/30

Cool down:
Yes


Monday 11 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Skills development 20 EMOM
    6-12 toe to bar (alternate between strict/kipping)
    6-12 ring dips
    20 squats
    6-12 push ups (deficit)
  • Burpees and box jumps
    50 burpee box jumps

Cool down:
Yes


Friday 8 April 2016 - CrossFit Hout Bay

Warm up:
Some new and old stuff

  • Clean and Jerk - 1RM
    Find your new 1rm in 15min
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Cool down:
Elbow child pose
Scorpion kick
Etc


Thursday 7 April 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Pull-ups
    In 5min find your Max pull-ups in
  • 1RM Strict Press
    For Weight
  • Running mini Cindy 7 AMRAP
    200m run
    5 pull-ups
    10 push ups
    15 squats

Cool down:
Yes


Wednesday 6 April 2016 - CrossFit Hout Bay

Warm up:
Yip

  • Filthy Fifty
    50 Box Jump (24"/20")
    50 Jumping Pull Ups
    50 KB Swings (35/25lbs)
    50 Lunge Steps
    50 Knees To Elbows
    50 Push Press (45/30lbs)
    50 Back Extensions
    50 Wall Ball Shots (20/14lb)
    50 Burpees
    50 Double Unders

Cool down:
Yip


Tuesday 5 April 2016 - CrossFit Hout Bay

Warm up:
Yea

  • Max Height Box Jump
    Max height box jump
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Yes


Monday 4 April 2016 - CrossFit Hout Bay

Warm up:
Squat flow

  • 1RM Back Squat
    For Weight
  • Burplets
    21 burpees
    400m run
    15 burpees
    400m run
    9 burpees
    200m sprint

Cool down:
Child pose


Friday 1 April 2016 - CrossFit Hout Bay

Warm up:
Duck walk and some hip and shoulder stuff

  • Body weight work
    - Tabata top and bottom ring hold
    - handstand walk / hold practice
    - pistol practice
  • Pistol up 9min AMRAP
    10 pistols (alt)
    3 bar muscle up

Cool down:
Shin box and shoulder circles


Thursday 31 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Strict press
    6 x 3 strict press
    Build in weight each round
  • DU and lunges
    50-40-30-20-10
    Double unders
    * 10m 1 arm overhead walking lunges after each round

Cool down:
Yes


Wednesday 30 March 2016 - CrossFit Hout Bay

Warm up:
Ja

  • Tabata times
    Hollow hold
    Box jump
  • Sprint intervals
    3 rounds
    200m run
    4 push jerks 70/50
    5 front squats
    6 power cleans
    10 pull-ups
    20 push ups
    30 sit-ups

Cool down:
Ja


Tuesday 29 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • KB work
    30 windmills per arm
    30 back extensions
    30 KB deadlifts per arm
  • Wall balls and deadlifts
    3 rounds for time
    30 wall balls
    10 deadlifts 100/70

Cool down:
Yes


Thursday 24 March 2016 - CrossFit Hout Bay

Warm up:
Medball cleans
Rolling pistols
Mobility usuals

  • Core work
    Tabata plank
    Then
    30 strict toe to bar
  • Quads activate
    21-15-9
    KB swings
    Ring dips
    * 20 medball cleans between each round

Cool down:
Child pose and other yoga items


Wednesday 23 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • EMOM of doom
    30min EMOM
    5 power cleans 50/30
    5 pull ups + 10 push-ups + 15 squats
    10 front rack lunges
    10 T2B
    Rest
  • Ocean view
    800m run

Cool down:
Yes


Tuesday 22 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Thrusters duh
    10min to establish 1rm thruster, then 5min EMOM, 3 thrusters @ 80%
  • 200m skips
    8min AMRAP
    10 box jump
    200m run
    30 DU

Cool down:
Ja


Friday 18 March 2016 - CrossFit Hout Bay

Warm up:
Chameleons etc

  • Bent Over Row - 5 X
    10 bent over row (as heavy as form allows)
    10 wall balls
  • Nightmare on 4th street
    400m run
    400m row
    400m run
    400m row
    40 Double unders

Cool down:
Wrist stretches etc


Thursday 17 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Overhead Squat
    Build to a heavy 5 in 15min
  • Sumo style 21-15-9
    Sumo deadlift high pull
    Burpee over bar

Cool down:
Yes


Wednesday 16 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Inverted
    For 10min practice being upside down
  • Tabata This!
    Rowing
    Wall balls
    Double unders
    Box jumps

Cool down:
Yes


Tuesday 15 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Thruster
    4 EMOM
    1 thruster + 3 push press @ 60%
    4 EMOM
    1 thruster + 2 push press @ 70%
    4 EMOM
    1 thruster @ 80% and above
  • Running posterior
    3 rounds
    400m run
    10 deadlifts 100/70

Cool down:
Yes


Monday 14 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Jumping negative pull-ups
    Work on kipping for 5min
    Then
    5 x 5 jumping negative pull-ups
  • Take a dip
    5 rounds
    20 sit-ups
    15 lunges
    10 dips

Cool down:
Yes


Saturday 12 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • The Open 16.3
    AMRAP 7min -

    10 Power Snatches
    3 Bar Muscle Ups

    Rx: 34kg/25kg

Cool down:
Yes


Friday 11 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Goat or EMOM
    Work on movements for open
    OR
    16min EMOM
    Hspu 1-10
    Oh squat 5-15
    Dips 5-20
    Rest
  • Slow clean and jerk
    10 cleans (60/40)
    10 front squat
    10 push jerk

Cool down:
Yes


Thursday 10 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back squat deadlift couplet
    Back squat
    1x5 @ 50%
    1x5 @ 60%
    1x5 @ 70%
    2x4 @ 75%
    Deadlift
    2x4 @ 75%
  • Baseline
    400m run
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups

Cool down:
Yes


Wednesday 9 March 2016 - CrossFit Hout Bay

Warm up:
Chameleon
Hang
Squat
Others

  • Pistols
    Pistol practice and progressions
    * complete 20 band pulls aparts
  • 15's
    2 rounds
    15 box jump
    15 pull-up
    15 push-up
    15 KB swings
    30 DU
    15 KB walking lunges
    15 sit-ups
    15 wall balls

Cool down:
Hamstring band


Tuesday 8 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Snatch complex
    In 10min build to a heavy snatch
    EMOM 7 @ 75%
    1 snatch + 2 OHS
  • Hang power AMRAP 7
    200m run
    8 hang power snatch (42/30)

Cool down:
Yes


Monday 7 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Sally
    - 5 min work on double unders
    - Sally back squats
  • Thruster work
    27-21-15-9

Cool down:
Yes


Saturday 5 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • The Open 16.1
    AMRAP 20min

    25-ft.(7.5m) overhead lunge,
    8 burpees,
    25-ft.(7.5m) overhead lunge,
    8 chest-to-bar pull-ups,

    Rx: 43kg/29kg
  • The Open 16.2
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars,
    50 double-unders,
    15 squat cleans,
    Rx: 61kg/38kg

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars,
    50 double-unders,
    13 squat cleans,
    Rx: 83kg/52kg

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars,
    50 double-unders,
    11 squat cleans,
    Rx: 102kg/65kg

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars,
    50 double-unders,
    9 squat cleans,
    Rx: 124kg/79kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars,
    50 double-unders,
    7 squat cleans,
    Rx: 142kg/93kg

    Stop at 20 minutes.

Cool down:
Yes


Friday 4 March 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Goat work
    Work on goat

    OR

    5 rounds
    6 bent over row
    Max pull-ups
  • Dippy box jumps
    21 * 15 * 9
    Ring dips
    Box jumps
    * perform 5 wall climbers

Cool down:
Yes


Thursday 3 March 2016 - CrossFit Hout Bay

Warm up:
1 min hang and some other stuff

  • Hollow thrusters EMOM
    EMOM
    Odd - 30sec hollow rock
    Even - 5-10 thrusters
  • Overhead burpee walks
    8 AMRAP
    5 burpee
    10 KB swings (24/16)
    20m overhead KB walk

Cool down:
Yes


Wednesday 2 March 2016 - CrossFit Hout Bay

Warm up:
Crawling and some stuff

  • Back Squat
    6 x 3 @ 70-80%
  • Squat chipper
    400m
    50 squats
    6 cleans 80/55

Cool down:
Yes


Tuesday 1 March 2016 - CrossFit Hout Bay

Warm up:
Roxanne

  • Skin the Cat
    30 skin the cats for time
    - practice muscle ups in remaining time
  • Row your boat
    3 rounds
    1 min per station
    Row for calorie
    Box jumps
    Toe to bar
    Rest

Cool down:
Yes


Monday 29 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Strict press
    In 5min find a heavy strict press
  • Push press
    In 5min did a heavy push press
  • Push Jerk
    In 5min find a heavy push jerk
  • Clean and jerk intervals
    10 c&j
    Rest 3min
    8 c&j
    Rest 2min
    6 c&j
    Rest 1min
    4 c&j
    Rest 30sec
    2 c&j

Cool down:
Yes


Friday 26 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Rowena
    Row 1000m
  • Skill work
    Work on goat

Cool down:
Yes


Thursday 25 February 2016 - CrossFit Hout Bay

Warm up:
Yea

  • Floor Press
    5 rounds
    10 floor press
    1 max top of ring hold
  • KB box jumps
    2 KB swings
    2 box jumps

    * increase by 2 each round

Cool down:
Yes


Wednesday 24 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Skill and core development
    3 rounds for quality
    10 overhead squat (weight of choice)
    20 leg circles
    20 medball crossover
    1min elbow plank
  • Conditioner 7 AMRAP
    12 power snatch (40/30)
    9 burpee over bar
    6 pull-up

Cool down:
Yes


Tuesday 23 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean EMOM
    4 x 3 cleans @ 75%
    Rest 90 sec
    4 x 2 cleans @ 85%
    Rest 90 sec
    4 x 1 cleans @ 90%
  • Got legs?
    15 wall balls
    200m
    20 wall balls
    200m
    25 wall balls
    200m
    30 wall balls
    200m

Cool down:
Yes


Monday 22 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Ring work
    3 rounds for quality

    6 V outs
    6 Ring straight arm press outs
    6 deficit push ups
  • Handstand hades
    50 handstand push-ups
    * every time you break perform 5 v-ups

Cool down:
Yes


Friday 19 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Jerk complex 10 AMRAP
    1 clean
    2 behind the neck split jerk
  • Clean complex
    In 15min build to a heavy
    1 clean
    2 hang clean

Cool down:
Yes


Thursday 18 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Sean's sprint intervals 3 x 3 AMRAP
    200m sprint
    5 pull-ups
    10 push ups
    15 squats
    20 lunges
    25 box jumps

    * 90 rest between rounds
  • 3RM Overhead Squat
    Max load for 3 reps

Cool down:
Yes


Wednesday 17 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Muscle Ups
    Practice muscle up progressions
  • Use your ips 10-9-8-7-6-5-4-3-2-1
    KB swings
    Hspu
    Burpee

Cool down:
Yes


Tuesday 16 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    5 x 5
    As heavy as form allows
  • CrossFit Games Open 13.4 7 AMRAP
    3 clean and jerk (60/40)
    3 toes to bar
    6
    6
    9
    9
    Add 3 reps to the couplet after each round completed

Cool down:
Yes


Monday 15 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Deadlifts and double unders 12 EMOM
    6-8 deadlifts @ 50-60%
    20 double unders
  • Empty bar delight 3 Rounds
    400m run
    20 empty bar thrusters

Cool down:
Yes


Friday 12 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Gymnastics playtime
    15min to work on:
    Pistols
    Handstand walks
  • Quick draw 11 AMRAP
    4 pull-ups
    8 push-ups
    12 pistols (alternating)

Cool down:
Yes


Thursday 11 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Tabata plank series
    Back plank
    Front plank
    Bridge hold
  • Sumo sprinter 4 rounds
    12 Sumo deadlift high pull
    200m run

Cool down:
Yes


Wednesday 10 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat
    In 15min build to a heavy set of 3 back squat
  • We have lift off
    100 DU
    10 cleans (60/40)
    10 T2B
    80 DU
    8 cleans
    8 T2B
    60 DU
    6 cleans
    6 T2B
    40
    4
    4
    20
    2
    2

Cool down:
Yes


Tuesday 9 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Handstand Push-ups
    30 hspu
    Perform 1 strict hspu after every 3rd kipping rep
    (Strict reps DO NOT count towards your score)
  • Burp pull push
    6 burpee box jump
    15 pull-ups
    15 dips
    8 burpee box jump
    12 pull-ups
    12 dips
    10 burpee box jump
    9 pull-ups
    9 dips

Cool down:
Yes


Monday 8 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Power Clean and Jerk
    In 15min build up to a heavy power clean and jerk
  • Clean and Jerk Complex 10 EMOM
    At 60% of your just achieved power clean and jerk perform
    3 cleans
    2 front squats
    1 thruster

Cool down:
Yes


Friday 5 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Shoulder core
    5min to Accummulate 30-50 wall walkers
    Then
    Tabata hollow rocks
  • Max dead hang
    Find your new max dead hang
  • Endurance insurance
    800m
    20 burpees
    50 DU
    20 burpees

Cool down:
Yes


Thursday 4 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Turkish Get Up and bent over row 5 rounds
    1 Turkish getup per arm
    8 bent over row - underhand
  • Bar burpee ladder
    2 cleans (45/30)
    2 push press
    1 burpee over bar
    * increase burpees by 1 each round
    ** score - how many burpees did you complete

Cool down:
Yes


Wednesday 3 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Plank style
    Side plank
    L-sit
    Other side plank
  • CrossFit Games Open 15.4 14 AMRAP
    7 MU
    50 wall balls
    100 DU

Cool down:
Yes


Tuesday 2 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 2 position snatch
    In 15min build to a heavy
    1 hang snatch
    1 full snatch
  • Catch me if you can - 3 X
    400m run
    12 Overhead squats (50/30)

Cool down:
Yes


Monday 1 February 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Strict work 12 EMOM
    1) 6-10 strict HSPU
    2) 5 pistols per leg
    3) 6-10 strict dips
    4) 6-10 strict toes 2 bar
  • Gymnastic intervals
    4 rounds
    180 seconds work
    120 seconds rest

    Alternating between stations each round

    1) 2-4-6-8-10.....
    Burpee
    Toe 2 bar

    2) AMRAP
    6 pull-ups
    9 push-up
    12 box jump

Cool down:
Yes


Friday 29 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Clean and Jerk
    20min to find your heaviest 1 clean 2 jerk
  • Back squat - 10RM
    Back squat

Cool down:
Yes


Thursday 28 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Chest to Bar Pullup
    6 Rounds
    20sec Work
    40sec Rest
    2 Rounds
    40sec Work
    1min Rest
  • Up Down and On top 10-9-8-7-6-5-4-3-2-1
    Burpee
    Box jump

Cool down:
Yes


Wednesday 27 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Power snatch intervals
    6 Rounds
    20sec Work
    40sec Rest
    2 Rounds
    40sec Work
    1min Rest
  • CrossFit Games Open 14.4 14min AMRAP
    60 Double unders
    50 Toe to bar
    40 Wall balls
    30 Clean (60/42)
    20 Muscles up

Cool down:
Yes


Tuesday 26 January 2016 - CrossFit Hout Bay

Warm up:
yes

  • Plank work
    Tabata
    Plank with knee drive
    2min rest
    Plank with 2 point lift
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
yes


Monday 25 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Dips and row
    5 x 8
    1 arm row
    Dips
  • Heart rate hotel 3 Rounds
    200m run
    20kb swings (20/12)
    400m run
    6 burpees

Cool down:
Yes


Friday 22 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Deadlift
    For Weight
  • Keep moving 8 AMRAP
    8 burpee
    8 squat
    8 pull-up

Cool down:
Yes


Thursday 21 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Power clean and jerk
    20 on : 40 off
    50% of clean and jerk
  • Running clean technique
    2 hang power clean 70/50
    200m run
    4 hang power clean
    200m run
    6 hang power clean
    200m run
    8 hang power clean
    200m run
    10 hang power clean

Cool down:
Yes


Wednesday 20 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Back Squat
    For Weight
  • CrossFit Games Open 13.2 10 AMRAP
    5 STOH
    10 deadlift
    15 box jump

Cool down:
Yes


Tuesday 19 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Ring rolls
    15 - 20 ring rolls per arm
  • Howzit shoulders 5 RFT
    40 Double unders
    4 wall climbers
    4 v - ups

Cool down:
Yes


Monday 18 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Thruster
    For Weight
  • High speed quads 21-15-9
    Wall balls
    KB swings

Cool down:
Yes


Friday 15 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Interval push-ups - 8 X
    20 seconds work
    40 seconds rest

    * score lowest reps
  • Tabata squats
    Tabata squats
    Lowest score counts

    * keep squat position during rest period
  • WOD 1 mile time trial
    1 mile run

Cool down:
Yes


Thursday 14 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Clean & Jerk
    For Weight
  • CrossFit Games Open 15.1 9 AMRAP
    15 T2B
    10 deadlifts 52/34
    5 power clean

Cool down:
Yes


Wednesday 13 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Wall ball intervals - 8 X
    20 seconds work
    40 seconds rest
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Yes


Tuesday 12 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Max L-sit
    Max L sit for time
  • Max top ring hold
    Max top of ring hold
  • Max bottom ring hold
    Max bottom ring hold
  • Lung crusher 7 AMRAP
    7 power snatch (35/25)
    7 burpee over bar

Cool down:
Yes


Monday 11 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • 1RM Push Press
    For Weight
  • Boxy pulling 21-15-9
    Box jumps
    Pull-ups

Cool down:
Yes


Friday 8 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Dips and squats 5 x 5
    Weighted dips
    Back squat
    As heavy as form allows
    Rest as needed
  • Wall balls and such 4 rounds
    20 wall balls
    8 power cleans 60/40

Cool down:
Yes


Thursday 7 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Interval burpees - 8 X
    20 sec work
    40 sex rest
  • V-up runs 10-9-8-7-6-5-4-3-2-1
    V-ups
    * 200m run between rounds

Cool down:
Yes


Wednesday 6 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Deadlift
    5 x 5 as heavy as form allows
  • Chipper
    50 KB swings
    400m run
    30 KB swings
    20 burpees
    10 hspu

Cool down:
Yes


Tuesday 5 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Toes-To-Bar - 8 X
    20 sec work
    40 sec rest
  • CrossFit Games Open 15.2
    3min to complete 2 rounds of
    10 OHS (43/30)
    10 chest 2 bar pull-up

    * increase by 2 reps each round
    * go every 3 min until you cannot complete the required amount of work

Cool down:
Yes


Monday 4 January 2016 - CrossFit Hout Bay

Warm up:
Yes

  • Step ups
    5 rounds for quality
    10 weighted step ups
    10 box jumps for quality of jump
  • Running thrusting skipping your way into new year
    3 rounds
    400m run
    30 empty bar thrusters
    40 Double unders

Cool down:
Yes


Wednesday 23 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Hang clean and pistols 12 EMOM
    Alternating between
    3 hang cleans
    6-8 pistols per leg
  • Burping wall balls 10-20-30-20-10
    10 burpees
    20 wall balls
    30 box jumps
    20 wall balls
    10 burpees

Cool down:
Yes


Tuesday 22 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Ab attack
    Tabata side plank
    Then 100 sit-ups for time
  • Running hspu and then some - 5 X
    200m run
    10 HSPU
    20 DU
    10 Ring dips

Cool down:
Yes


Monday 21 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Power Snatch
    3 x 5 touch and go power snatch @ 50-60%

    (Go every 2 min)
  • Deadlifts and presses 5 rounds for quality
    7 deadlift @55-65%
    4 strict press @ 80-85%

    Rest as needed

Cool down:
Yes


Saturday 19 December 2015 - CrossFit Hout Bay

Warm up:
yes

  • WOM 15.5 A
    2min

    Find a max L-Sit Hold
  • WOM 15.5 B
    In 5 minutes complete as many repetitions of:
    Clusters (60/40)

Cool down:
yes


Friday 18 December 2015 - CrossFit Hout Bay

Warm up:
Yes warmup

  • Bar Muscle-ups
    Bar muscle up practice and progressions
  • pully squatsies 7 AMRAP
    2 squats
    2 pull ups
    2 burpees

    * Increase reps by 2 each round

Cool down:
Duh


Thursday 17 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Strict press
    1-3-1-6-1-9
  • Bear Complex Runs
    10 bear complex (60/40)
    400 plate carry

Cool down:
Ja


Tuesday 15 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Weighted Step-ups
    6 x 10 KB weighted step ups
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Yu hu


Monday 14 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Back Squat 1-6-1-9-1-12
    Increase and decrease in weight.
    Score is accumulative weight squated
  • Karabell (kinda)
    10 rounds
    10 wall balls
    3 power snatch (60/40)
    ** if you can't touch n go at 60/40 then drop then scale

Cool down:
Yes


Friday 11 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Deadlift double under 10 EMOM
    3 deadlifts @ 50-60%
  • Tabata This!
    Burpee
    Squat
    Burpee

Cool down:
Yup


Thursday 10 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Tabata Thursday
    5min work on DU
    Tabata top/bottom ring hold
    Tabata hollow rocks
  • Hang power box jumps 21-15-9
    Hang power clean (60/35)
    Box jumps

Cool down:
Yip


Wednesday 9 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Bent Over Row 5 rounds
    8 bent over row
    8 KB rows per arm
  • Pull push press 3 rounds
    2 min on - 2 min off
    4 pull ups
    6 push press (40/25)
    12 Double under

Cool down:
Yes


Tuesday 8 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Turkish Get Up
    15 per arm increasing in weight
  • Run squatest run
    20 back squats (60/40)
    800m run
    20 front squats

Cool down:
Yes


Monday 7 December 2015 - CrossFit Hout Bay

Warm up:
Yes

  • Handstand Work
    Accummulate 30 handstand push-ups. Deficit of choice. Followed by 5min handstand walk and free standing handstand holds
  • Burpee toe to bar 10-9-8-7-6-5-4-3-2-1
    Burpees
    Toes to bar

Cool down:
Yes


Friday 4 December 2015 - CrossFit Hout Bay

Warm up:
Squat sit duh

  • Clean and Jerk Complex 10 EMOM
    1 clean
    2 jerks
    @ 60-70% of 1rm clean and jerk
  • Clean crusher - 4 X 4
    Power clean (70/45)
    Front squat
    STOH

Cool down:
Happy baby


Thursday 3 December 2015 - CrossFit Hout Bay

Warm up:
Shin box pigeon
Squat sit
Running
The usual

  • Roxanne Tabata
    Roxanne burpees followed by Tabata planks
  • Dips lunges push-ups 30-20-10
    Dips
    Lunges
    Push-ups
    * 400m run between each round

Cool down:
Pigeon
Butterfly
Front rack box stretch


Wednesday 2 December 2015 - CrossFit Hout Bay

Warm up:
Some new stuff
Some old stuff

  • Tempo pull-up 6 x 5
    Tempo pull-ups
    Tempo 5002
  • Wall balls climbers box jumps 3 rounds
    30 wall balls
    30 mountain climbers
    30 box jumps

Cool down:
Cool it off


Tuesday 1 December 2015 - CrossFit Hout Bay

Warm up:
Egyptians
Ankles
Hip bands
Squat sit back in action

  • Back Squat
    Build to heavy 3 in 10min
    Then
    3 rounds of 10 reps at 50% of heavy 3
  • Hang power ab attack 7 AMRAP
    7 hang power cleans (60/40)
    7 toe to bar

Cool down:
Squat wall sit


Monday 30 November 2015 - CrossFit Hout Bay

Warm up:
Power snatch followed by the usual

  • Snatch and double under intervals 10 EMOM
    4-8 power snatch @ 50%
    40 double under
  • Running intervals
    2 rounds

    800m run - rest 90sec
    400m run - rest 60sec
    200m run - rest 30sec

Cool down:
2 Spider-Man
Couch
Calf
Happy baby


Friday 27 November 2015 - CrossFit Hout Bay

Warm up:
All the usual stuff + back roll to figure 4

  • Gymnastic interval 9 Rounds 30sec ON : 30sec OFF
    Rolling pistol
    Pull up
    HSPU
  • Debbie
    50 Kb swings (24/16)
    40 Pistols (alternating)
    30 Power clean (55/35)
    20 Pull ups
    10 Push up

Cool down:
Happy baby
Child pose
Back roll to figure 4


Thursday 26 November 2015 - CrossFit Hout Bay

Warm up:
Snatch stuff

  • Snatch
    3 x 3 high hang snatch
    3 x 2 low hang snatch
    3 x 1 snatch
  • OH squat runners 9 AMRAP
    6 OH squat (60/35)
    200m run

Cool down:
Cool the snatched stuff


Wednesday 25 November 2015 - CrossFit Hout Bay

Warm up:
Zoo warmup

  • Medball crossover shuffle 8 EMOM
    20m crawl
    20 medball crossover
  • Deadlift bar burpees 21-15-9
    Deadlift (100/50)
    Burpee over bar

    * 50 DU between each round

Cool down:
Slow it down


Tuesday 24 November 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Bent Over Row - 4 X 8
    Each round followed by max strict hspu
  • Body weight mixup - 3 X
    400m
    10 pull-ups
    12 dips
    14 jumping squats

Cool down:
Cool down


Monday 23 November 2015 - CrossFit Hout Bay

Warm up:
Warm up shoulders

  • 3RM Strict Press
    Max load for 3 reps
  • Death by power clean and jerk
    Each minute increase your reps by 1, until you can no longer complete the amount of reps in the minute

Cool down:
Cool down body


Friday 20 November 2015 - CrossFit Hout Bay

Warm up:
Warm upers

  • Goat
    Work on your goat for 15min
  • Slamming mountain climber
    40 mountain climber
    40 slam ball
    30 mountain climber
    30 slam ball
    20
    20
    10
    10

Cool down:
Cooly downer


Thursday 19 November 2015 - CrossFit Hout Bay

Warm up:
Warm it up

  • Front Rack Lunge 8 EMOM
    6 @ 55-65% of front squat
  • AFL WOM 15.4 12 AMRAP
    12 box jump over
    9 stoh (50/30)
    6 sdhp

Cool down:
Cool it down


Wednesday 18 November 2015 - CrossFit Hout Bay

Warm up:
Warm

  • Toes-To-Bar
    Work on toe to bar for 5min

    Then accumulate 30 strict progressions
  • Muscle up clean unders
    3 rounds
    5 bar muscle ups
    10 power cleans (55/35)
    40 DU

Cool down:
Cool


Tuesday 17 November 2015 - CrossFit Hout Bay

Warm up:
CrossFit warmup

  • 3RM Back Squat
    Max load for 3 reps
  • Wall ball hustle
    50-40-30-20-10
    Wall balls

    *200m run after each round

Cool down:
Cool down


Monday 16 November 2015 - CrossFit Hout Bay

Warm up:
Warmer

  • Tabata This!
    - hollow plank hold + inverted wrist + toe point
    - handstand hold
    - 30 box handstand walk-ins
  • Box jump over pull ups AMRAP 4
    2 pull ups
    2 box jump over
    * increase by 2 each round
  • Burpees AMRAP 3
    Max burpees

Cool down:
Cooler


Friday 13 November 2015 - CrossFit Hout Bay

Warm up:
Cool down

  • Clean complex 12 EMOM
    1 power clean
    2 hang clean
    1 split jerk
  • 1RM Power Clean
    For Weight

Cool down:
Warm up


Thursday 12 November 2015 - CrossFit Hout Bay

Warm up:
Warm warmer warmest

  • 5RM Back Squat
    Max load for 5 reps
  • Pistols
    10-9-8-7-6-5-4-3-2-1
    Pistols
    * perform 4 burpee box jumps between each round. End with 4 burpee box jumps

Cool down:
Cool cooler coolest


Wednesday 11 November 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • Killer tummy
    12 rounds (20 on : 20 off)
    1. Box leg raise, extend
    2. Plate single leg lift
    3. Top ring hold
  • Grip crush
    3 rounds
    400m run
    20 pull-ups
    10 deadlifts @ 55%

Cool down:
Cool down


Tuesday 10 November 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • KB fun 3 - 5 rounds
    With a kettle bell complete 3 rounds of:
    20m front rack carry
    10 front squats
    10 single arm push press / arm

    * try not to put the KB down until the round is finished
  • Thruster fluster 14-12-10-8-6-4-2
    Thruster (40/30)
    Toe to bar

Cool down:
Cool down


Monday 9 November 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Double Under
    5-10min Double Under practice
  • Squats
    Tabata air squats
  • DU shuttles burpees 7 AMRAP
    30 DU
    6 shuttle runs
    9 burpees

Cool down:
Cool down


Saturday 7 November 2015 - CrossFit Hout Bay

Warm up:
Warm it

  • Jumping lunges KB swings hill sprints
    10-9-8-7-6-5-4-3-2-1
    Jumping lunges
    KB swings

    * complete 1 hill sprint between rounds

Cool down:
Cool it


Friday 6 November 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Pistols and hspu 8 EMOM
    4 pistols
    2 hspu
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Cool down:
Cool down


Thursday 5 November 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • Skin the Cat
    Skin the cat
    Front and back lever
  • Snatch burpee over bar 6 AMRAP
    1 power snatch (45/30)
    1 burpee over bar
    * increase by 1 rep each round

Cool down:
Cool down


Wednesday 4 November 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • 2 clean and 1 jerk
    In 15min find your 2 clean and 1 jerk for the day
  • Running KB swings box jump 9 AMRAP
    200m run
    10 KB swings (24/16)
    10 box jump

Cool down:
Cool down


Tuesday 3 November 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Tabata Hollow rocks
    Hollow rocks
  • Practice
    5min double under practice
    5min work on hand stands
  • double unders pull ups and handstands
    50 DU
    4 pull-up
    4 hspu

    40 DU
    6 pull-up
    6 hspu

    30 DU
    8 pull-up
    8 hspu

    20 DU
    10 pull-up
    10 hspu

    10 DU
    12 pull-up
    12 hspu

Cool down:
cool down


Monday 2 November 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Front Squat 12 EMOM
    3 front squat @ 70-80% of 1RM
  • Sloooowww clean and jerk - 5 X
    5 Power cleans (70/40)
    5 Fromt squats
    5 Shoulder to overhead

    * weight should be + - 60% of your 1RM clean

Cool down:
Cool down


Friday 30 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Tabata ring hold
    Tabata top and bottom ring hold
  • Sally goblet squats
    Sally goblet squats (24/16)
  • When it rains we all get wet!
    Come in and see for yourself

Cool down:
Cool down


Thursday 29 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Drop Snatch
    5 x 2 drop snatch for quality
  • Hang Snatch
    In 15min build to a heavy hang snatch
  • Push press box jump 6 AMRAP
    6 push press (40/25)
    6 box jump

Cool down:
Cool down


Wednesday 28 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Windmills
    15 windmills per arm
    Then work on mini sets of the workout
  • AFL WOM 15.2 15 AMRAP
    150 DU
    75 wall balls
    25 T2B

Cool down:
cool down


Tuesday 27 October 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • Deadlift
    In 15min build to a heavy set of 5
  • Thrusting power clean - 3 X
    3 Rounds for time
    6 hang power cleans (45/30)
    9 Thrusters
    400m run

Cool down:
cool down


Monday 26 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Toes-To-Bar Burpee pull-ups 12 EMOM
    5-10 toe to bar
    2 Burpee pullups
  • Hspu pistols sit-ups 8 AMRAP
    5 hspu
    10 pistols (alternating)
    15 sit-ups

Cool down:
Cool down


Friday 23 October 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • All of the cleans
    Lots of clean technique work. Come see what it's about

Cool down:
cool down of the day


Thursday 22 October 2015 - CrossFit Hout Bay

Warm up:
Zoo animals

  • Cardio abs
    All the hollow positions you can think of
  • Handstand walks etc - 5 X
    1 length handstand walk
    10 burpee
    20 push-ups
    30 squats

Cool down:
Cool down


Wednesday 21 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • 1RM Strict Press
    For Weight
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Cool down


Tuesday 20 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Pull ups
    Max pull-ups
  • Dips
    Max reps
  • Max dead hang
    Max dead hang
  • Top of ring hold
    Max top of ring hold
  • Emma
    20 power cleans (70/40)
    20 front squats
    20 HSPU
    AMRAP
    Burpee ball slam

Cool down:
Cool down


Monday 19 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • 1RM Back Squat
    For Weight
  • Running
    3 Rounds
    800m - rest 1min
    400m - rest 2min

Cool down:
Cool down


Thursday 15 October 2015 - CrossFit Hout Bay

Warm up:
Warmer

  • S&T Shoulder Press
    In 15min build to a heavy set of 5 reps
  • WOD weighted pistol running - 3 X
    200m run
    21kb swings (24/16)
    10 weighted pistols

Cool down:
Cooler


Wednesday 14 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • S&T Pull up squat push up EMOM 10
    5 pull up
    5 squat
    5 push up
  • WOD Fight Gone Bad 3 rounds
    1 minute per station
    1. Wall ball
    2. SDHP
    3. Box jump
    4. Push press
    5. Burpee
    6. Rest

Cool down:
cool down


Tuesday 13 October 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • S&T Strict Toes-To-Bar
    Complete 30 strict toe to bar
    * every time you drop off the bar, complete 3 wall climbers and 1 max L-sit hold
  • WOD Reverse Annie
    50 sit-ups
    10 DU
    40 sit-ups
    20 DU
    30 sit-ups
    30 DU
    20 sit-ups
    40 DU
    10 sit-ups
    50 DU

Cool down:
Cool down


Monday 12 October 2015 - CrossFit Hout Bay

Warm up:
Warm it

  • S&T Front Rack Lunge And KB row 5 rounds
    10 front rack walking lunge
    10 KB row per arm
  • WOD Thrusters and Russian swings AMRAP 7
    10 Thrusters (45/30)
    10 Russian KB swings

Cool down:
Cool it


Saturday 10 October 2015 - CrossFit Hout Bay

Warm up:
Warm

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Cool down:
Cool


Friday 9 October 2015 - CrossFit Hout Bay

Warm up:
Running drills

  • S&T Turkish get up and strict press - 4 X
    2 Turkish getups per arm
    10 Kb strict press
  • WOD 10-9-8-7-6-5-4-3-2-1
    Burpees
    * 200m run between rounds

Cool down:
Cool down


Thursday 8 October 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips
  • S&T Tempo pull-up / chin-up 6-10
    Alternate between pull-up and chin-up
    Tempo 50x5

Cool down:
Cool down


Wednesday 7 October 2015 - CrossFit Hout Bay

Warm up:
Warm it

  • S&T push press and mountain climbers EMOM 12
    3 push press
    20 mountain climbers
  • WOD Death by
    Burpee
    Squat
    KB swing

Cool down:
Cool it


Tuesday 6 October 2015 - CrossFit Hout Bay

Warm up:
Warmy

  • 1RM Overhead Squat
    For Weight
  • WOD DU and OHS AFAP
    100 DU
    10 OHS (50/30)
    80 DU
    8 OHS
    60 DU
    6 OHS

Cool down:
cooly


Monday 5 October 2015 - CrossFit Hout Bay

Warm up:
Zoo warmup

  • S&T Front lever
    Perform 30 front levers. Each time you break from your set, perform 1 x max L-sit hold
  • WOD Body weight rap 3 x 3 AMRAP
    AMRAP 3
    5 pull up
    5 push up

    AMRAP 3
    5 burpee
    5 T2B

    AMRAP 3
    5 dips
    10 lunges

Cool down:
Cool it


Saturday 3 October 2015 - CrossFit Hout Bay

Warm up:
Warm it

  • Angie
    For Time
    100 Pull-Ups
    100 Push-Ups
    100 Sit-Ups
    100 Air Squats

Cool down:
Cool it


Friday 2 October 2015 - CrossFit Hout Bay

Warm up:
Warm it up yo

  • S&T Deadlift 6 x 3
    6 sets of 3 reps. Progressively heavier each time
  • WOD Push press hang power clean 9-15-21-15-9
    Push press (50/30)
    Hang power clean

Cool down:
cool it down bro


Thursday 1 October 2015 - CrossFit Hout Bay

Warm up:
Warm up that shit

  • S&T tricep assault course - 4 X
    Make your way from the bottom of the stairs to the other side of the box, completing all the obstacles in your path
  • WOD Running air squats - 4 X
    400m run
    40 air squats

Cool down:
Cools down that shit


Wednesday 30 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Chin ups and rows 5 x 8
    5 sets of:
    8 chin ups (weighted if possible)
    8 kb rows per arm
  • WOD DU box jumping thrusters
    36 DU
    24 box jump
    12 thrusters 40/30

Cool down:
Cool down of the day


Tuesday 29 September 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • S&T Back Squat
    In 5 working attempts, build to a heavy set of 3 back squats.
  • WOD Diagonal toe 2 bar and snatch 11-9-7-5
    Complete 3 hang snatches (60/40) before each round of 11-9-7-5 diagonal toe to bar

Cool down:
cool down


Monday 28 September 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • S&T cardio abs
    3 rounds
    10" hollow hold
    10 hollow rocks
    10" hollow hold
    30" 45deg hollow hold
    30" 45deg hollow hold
    30" straight arm plank
    30" elbow plank
    10 plank push ups
    10 hollow rocks
  • WOD Run burpee run 8 AMRAP
    200m run
    2 burpee
    * increase burpee by 2 each round

Cool down:
Cool down


Friday 25 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Weighted Pull-ups And shoulder taps
    4 x 10 weighted pull-ups
    4 x 10 shoulder taps
  • WOD Toes to push up squat AMRAP
    3 x 3min on : 1:30 off

    5 toe to bar
    10 ring push-ups
    15 jumping squats

Cool down:
Cool down of the day


Wednesday 23 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Hollow rocks and dips 10 EMOM
    5 hollow rocks
    5 dips
  • WOD Burpee - box jump - KB 8 AMRAP
    8 burpees
    10 box jumps
    12 KB swings (24/16)

Cool down:
Cool down of the day


Tuesday 22 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Bent Over Row - strict hspu
    4 x 8 bent over row (underhand grip)
    4 x 8 strict HSPU
  • WOD 400m sandwich
    400m run
    40 push ups
    40 air squats
    40 pull-ups
    400m run

Cool down:
Cool down of the day


Monday 21 September 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • S&T Bear Complex EMOM 15
    1 bear complex
    As heavy as form allows
  • WOD Wall balls and cleans
    100 wall balls (20/14lb)
    EMOM
    3 power cleans (60/40)

Cool down:
Cools down


Friday 18 September 2015 - CrossFit Hout Bay

Warm up:
.

  • S&T sally squats
    Sally squats
    tabata shuttle runs
  • WOD Running
    800m run
    Rest 2min
    400m run
    Rest 1min
    200m run
    Rest 30 sec
    10 shuttle runs

Cool down:
.


Thursday 17 September 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • S&T Floor Press 5 x 8
    - Narrow grip floor press
    - KB row
  • WOD Power clean and jerk - burpee over bar 7 AMRAP
    5 power clean and jerk (60/40)
    7 burpee over the bar

Cool down:
Cools down


Wednesday 16 September 2015 - CrossFit Hout Bay

Warm up:
.

  • S&T Double-Unders
    Double under practice for 15min
  • WOD burpee - KB swings - Lunges
    5 burpees
    50kb swings (24/16)
    40 OH walking lunges
    5 burpees
    30kb swings
    20 OH walking lunges
    5 burpees
    10kb swings

Cool down:
.


Tuesday 15 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • 1RM Front Squat
    For Weight
  • WOD Wall bald - double unders 6 AMRAP
    15 wall balls (20/14)
    30 Double unders

Cool down:
Cool down of the day


Monday 14 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Tempo pull-ups and strict press
    5 x 5 tempo pull-ups
    5 x 8 KB strict press
    Alternate between the 2. Rest 1-2min between rounds
  • WOD Pistol rocking wall climbers 5 rounds
    4 wall climbers
    20 hollow rocks
    10 pistols (alternating)

Cool down:
Cool down of the day


Friday 11 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T windmill - band pull apart - plank
    4 x 8 windmills per arm
    4 x 15 band pull aparts
    Tabata plank
  • WOD slam ball front squat 6 AMRAP
    5 Slam ball slams
    1 Front squat (60/40)
    * increase front squat by 1 rep each round

Cool down:
Cool down of the day


Thursday 10 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Bent Over Row and chin ups
    4 x 8 bent over rows
    4 x 8 chin ups (weighted if possible)
    Alternating
  • WOD Body weight intervals
    2min AMRAP
    10 burpees
    Sit-ups for score
    - rest 1min
    3min AMRAP
    Plate push ups for score
    - rest 1min
    4min AMRAP
    box jumps for score

Cool down:
Cool down of the day


Wednesday 9 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Toes-To-Bar
    5-10min work on toes to bar

    Accumulate 30 strict toes to bar
  • WOD Chipper 400m - 40 - 30 - 20 - 10
    Run
    Over shoulder throw
    Goblet squat
    Burpee
    Muscle up

Cool down:
Cold down of the day


Tuesday 8 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Pendlay Row and 1 arm row
    5 x 8 pendlay row
    5 x 8 one arm KB row
    (Alternate between the 2)
  • WOD Hang Power Clean - push jerk - jump squats 10-8-6-4-2
    Hang power clean (60/40)
    Push jerk
    Jumping squats

Cool down:
Cool down of the day


Monday 7 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T back squats
    In 4 - 5 sets, build to a heavy set of 8
  • WOD Double-Unders And shuttles
    100 Double unders
    5 stair shuttle runs
    75 Double unders
    5 stair shuttle runs
    50 Double unders
    5 stair shuttles

Cool down:
Cool down of the day


Friday 4 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T max push ups
    In 3 attempts or less complete your max number of push ups
  • S&T Max ring dips
    In 3 attempts or less complete your max number of ring dips
  • S&T Max hspu
    In 3 attempts or less complete your max number of HSPU
  • WOD Animal race
    20m crab walk
  • WOD Animal race
    20m bear walk race
  • WOD Animal race
    20m inch worm race
  • WOD Handstand race
    20m handstand walk race

Cool down:
Cool down up of the day


Thursday 3 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T band sprints 200m
    Complete 200m band sprints
  • WOD Cleans and box jump overs 6 AMRAP
    5 cleans (45/30)
    5 box jump over

Cool down:
Cool down of the day


Wednesday 2 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T clean complex 10 EMOM
    1 - Power clean
    2 - Hang power clean
    3 - Fromt squat
  • WOD Running Jackie
    800m run
    50 thrusters (20/15)
    30 pull-ups

Cool down:
Cool down of the day


Tuesday 1 September 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Pistols
    - Pistol progressions and warmup
    - Practice pistols
    - max pistols in 3min
  • WOD burpee toe to bar 21-15-9
    Burpee
    Toes to bar

Cool down:
Cool down of the day


Monday 31 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • 1RM Deadlift
    For Weight
  • WOD Fight gone bad style 3 rounds
    1min - sumo deadlift high pull (35/25)
    1min - KB swings (24/16)
    1min - push press
    1min - rest

Cool down:
Cool down of the day


Friday 28 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Sit-ups 100
    Complete 100 sit-ups as fast as possible
  • S&T Hip thruster 30
    30 hip thrusters for quality
  • 1600m Run
    For time

Cool down:
cool down of the day


Thursday 27 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Handstand Hold
    Find your max handstand hold (free standing / wall / head stand / wall climb)
  • 1RM Box Jump
    For Height
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Cool down:
Cool down of the day


Wednesday 26 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • 1RM Back Squat
    For Weight
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Cool down of the day


Tuesday 25 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • 1RM Strict Press
    For Weight
  • WOD Slam ball slams 6 AMRAP
    5 slam ball slams (20lb/10lb)
    6 shuttle runs

    * increase slams by 5 each round

Cool down:
Cool down of the day


Monday 24 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Pull-ups Max reps
    Max rep pull-ups in 3 attempts
  • S&T Ring Dips Max rep
    Max rep dips in 3 attempts
  • S&T Top of ring hold Max time
    Max time top of ring hold
  • S&T L-Sit Max time
    Max L-sit hold
  • WOD 1 handed burpees - box jumps - toes to bar 8 AMRAP
    3 - 1 handed burpee
    6 - box jumps
    9 - toes to bar

Cool down:
Cool down of the day


Friday 21 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T double unders and hand stands
    Take 20min to work on:
    Double unders and/or handstands
  • WOD OH squat swings and wall balls 10-20-30-20-10
    10 OH squat (55/35)
    20 KB swings (24/16)
    30 wall balls
    20 KB swings
    10 OH squats

Cool down:
Cool down of the day


Thursday 20 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Split Jerk 3-3-3-3-3-3
    Split jerk increasing in weight each set.
    Record heaviest set
  • WOD Double unders and pull ups AMRAP 6
    30 Double unders
    15 pull ups

Cool down:
Cool down of the day


Wednesday 19 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Sally push ups
    Sally push-ups
  • WOD Deadlifts box jumps 21-15-9
    Deadlifts (102/64)
    Box jumps
    200m between each round. Ending with the run

Cool down:
Cool down of the day


Tuesday 18 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T squat and strict press 4 rounds
    4 x back squat @ 78%
    8 x strict kb press
    Rest 1-2min between sets
  • WOD Power snatch and toes to bar
    20 squat buy in
    3 rounds
    10 Power snatch (50/30)
    10 Toe to bar
    20 squat buy out

Cool down:
Cool down of the day


Monday 17 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Body weight 3 rounds for quality
    10 wall walkers
    10 chin ups
    10 ring dips
    10 v-ups
  • WOD Running burpees 3 rounds
    200m run
    5 burpees
    400m run
    5 burpees

Cool down:
Cool down of the day


Saturday 15 August 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • Hercules - 1RM
    In 5min find your 1rm thruster
  • CFHB Chipper
    800m sprint
    60 wall balls
    40 sit-ups
    20 burpee box jumps

Cool down:
Cool down


Friday 14 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Bent Over Row And wall climbers
    10 rounds
    1-3 wall climbers
    4-6 bent over rows (underhand grip)
  • WOD Baseline
    400m run
    40 squats
    30 sit-ups
    20 push ups
    10 pull-ups

Cool down:
Cool down of the day


Thursday 13 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Hollow rocking pistols 12 EMOM
    20 hollow rocks
    5 pistols each side
  • WOD Running front squats 8 AMRAP
    400m run
    5 front squats (50/30)
    200m run
    10 front squats

Cool down:
Cool down of the day


Wednesday 12 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Pullups / muscle ups / hspu
    Work on these
  • WOD Dirty 30
    30 box jump
    30 kb swings
    30 jumping pull-ups
    30 walking lunges
    30 knees to elbow
    30 push press
    30 back extension
    30 wall balls
    30 burpees
    30 double under

Cool down:
Cool down of the day


Tuesday 11 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Wall balls
    Tabata wall balls
  • WOD DT
    5 rounds
    12 deadlift (70/47)
    9 hang power clean
    6 push jerk

Cool down:
Cool down of the day


Friday 7 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Work on goat
    20min work on goat
  • WOD Death by suicide runs
    As many suicide runs as possible

Cool down:
Cool down of the day


Thursday 6 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Deadlift
    6 x 3 increasing in weight each set. Work up to a heavy triple
  • WOD Wall balls box jumps 20-15-10-15-20
    Wall balls
    Box jumps

Cool down:
Cool down of the day


Wednesday 5 August 2015 - CrossFit Hout Bay

Warm up:
Warmup of the day

  • S&T body weight 3 Rounds
    10 pull ups
    20 sit-ups
    10 Overhead squat
    10 dips
    1 Turkish getup per arm
  • WOD Farmers and toe to bar 7 AMRAP
    200m run
    2 farmer walks
    2 T2B
    * increase by 2 reps each round

Cool down:
cool down of the day


Tuesday 4 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Back Squat and shoulder press
    Back squat - 6 x 4 at 76%
    Kb strict press - 6 x 8
  • WOD Thrusters and Double Unders 5 Rounds
    30 Double Unders
    9 Thrusters (45/30)

Cool down:
Cool down of the day


Monday 3 August 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T ring hold Tabata
    Top and bottom ring hold
  • S&T Weighted lunge - X 40
    20 weighted step ups per leg
  • WOD Handstand Burpee box jump sit-ups 3 AMRAP x 3
    5 HSPU
    10 Burpee box jump
    15 sit-ups

    Rest 90 sec

Cool down:
Cool down of the day


Friday 31 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Clean
    1 x 5 @ 60%
    1 x 4 @ 65%
    1 x 3 @ 70%
    1 x 2 @ 75%
    1 x 1 @ 85%
    1 x 3 @ 70%
  • WOD wall balls and power cleans 21-15-9
    Hang power clean (55/35)
    Wall balls (20/14)

Cool down:
Cool down of the day


Thursday 30 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Skin the Cat
    10 - 15 skin the cats. Slow and controlled
    Then
    6 Turkish get ups per arm - increasing weight
  • WOD Shuttles T2B 6 AMRAP
    6 shuttle runs
    6 toes to bar

Cool down:
Cool down of the day


Wednesday 29 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Back Squat
    5 x 5 @ 74%
  • WOD Run dip swing 10 rounds
    200m run
    6 dips
    8 kb swings (32/24)

Cool down:
Cool down of the day


Tuesday 28 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Floor Press and Chin ups
    5 x 8-10 close grip floor press
    5 x 8-10 chin ups
  • WOD STOH sit-ups box jumps 8 AMRAP
    6 STOH (60/40)
    9 sit-ups
    12 box jumps

Cool down:
Cool down of the day


Monday 27 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T gymnastics positions 12 EMOM
    - Ring row
    - Handstand hold
    - Rolling pistol
  • WOD 1min per station
    3 rounds
    1 min per station

    1 - Burpees
    2 - Double Unders
    3 - Power cleans (50/30)
    4 - Rest

Cool down:
Cool down of the day


Friday 24 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Work on weakness
    20min work on a weakness
  • WOD Box jumps dips 10-9-8-7-6-5-4-3-2-1
    Box jumps
    Dips

Cool down:
Cool down of the day


Thursday 23 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Towel pull-ups + bent over row 5 x 8
    Alternate between towel pull-ups and underhand grip bent over row
  • WOD Deadlift burpee 21-15-9
    Deadlift (100/60)
    Burpee over the bar

Cool down:
Cool down of he day


Wednesday 22 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Thruster 10 EMOM
    3 thrusters @ 60-70%
  • WOD Swings lunges double unders 8 AMRAP
    20 kb swings
    20 Double unders
    20 walking lunges

Cool down:
Cool down of the day


Tuesday 21 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T tabata
    - Top and bottom ring hold
    - plank
  • WOD Running HSPU T2B 4 RFT
    400m
    8 HSPU
    12 T2B

Cool down:
Cool down of the day


Monday 20 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Tempo front squat
    3 x 3 light
    3 x 3 medium
    3 x 3 heavy
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Cool down:
Cool down of the day


Friday 17 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Clean and Jerk technique
    6 x 3 Hip clean + 2 squat clean + 1 Split jerk < 70% of 1rm clean

    * emphasis on speed under the bar and technique
  • WOD burpee shuttle
    Shuttle runs - 10-9-8-7-6-5-4-3-2-1
    Burpees - 1-2-3-4-5-6-7-8-9-10

Cool down:
Cool down of the day


Thursday 16 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Reverse lunge
    5 x 6 as heavy as form allows
  • WOD Thrusters box jumps 8 AMRAP
    6 thrusters (45/30)
    6 box jump

Cool down:
Cool down of the day


Wednesday 15 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T wall balls 8 x 20sec on : 20sec off
    Wall balls
  • WOD Chipper
    50-40-30-20-10
    Mtn climbers
    Air squats
    Kb swings
    T2B
    Burpee

Cool down:
Cool down of the day


Tuesday 14 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T back squats
    5 x 6 @ 72%
  • WOD DU power clean push press 5 RFT
    30 DU
    6 power clean (50/30)
    6 push press

Cool down:
Cool down of the day


Monday 13 July 2015 - CrossFit Hout Bay

Warm up:
Zoo warmup

  • S&T Hollow rocks
    100 for time
  • WOD pistols pull-ups hspu 21-15-9
    Pistols
    Pull-ups
    HSPU

    Rest 5min
  • WOD Pistols pull-ups HSPU 21-15-9
    Pistols
    Pull-ups
    HSPU

Cool down:
cool down of the day


Friday 10 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Thruster complex
    Power clean + front squat + push press
  • WOD clean and farmer walk 6 AMRAP
    1 Squat clean (70/50)
    1 farmer walk
    * increase reps by 1 each round

Cool down:
Cool down of the day


Thursday 9 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T kipping on the bar and bar muscle ups
    Practice:
    Kipping
    Kipping pull ups
    Bar muscle up progression
  • WOD Burpee bar muscle up 10 EMOM
    5 burpees
    2 bar muscle up
    * if no bar muscle up is present, 5 ring row, 5 push up, 5 sit-up

Cool down:
Cool down of the day


Wednesday 8 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Weighted Dips
    13 - 10 - 7 - 5 - 3
  • WOD Deadlifts and pull ups 21-15-9
    50 double unders
    Deadlifts (100/60)
    Pull-ups

Cool down:
cool down of the day


Tuesday 7 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Strict press
    5 x 6 @ 55%
  • WOD Front squat and toes to bar 10-9-8-7-6-5-4-3-2-1
    Front squat (55/35)
    Toes to bar

Cool down:
Cool down of the day


Monday 6 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T shoulder mobility
    15kb halos
    20 Turkish getups
    30 windmills
  • WOD Max Burpee's
    5 rounds
    2min ON : 90sec OFF
    200m sprint
    Burpees for score

Cool down:
Cool down of the day


Saturday 4 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of day

  • Hercules - 1RM
    In 5min find your 1rm thruster
  • CFHB Chipper
    800m sprint
    60 wall balls
    40 sit-ups
    20 burpee box jumps

Cool down:
Cool down of day


Friday 3 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • Handstand practice
    Handstand practice and progressions
  • Wall climbers - 5 X
    3 wall climbers
    6 toe to bar
    9 push ups

Cool down:
Cool down of the day


Thursday 2 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Double-Unders
    Double under practice
    - 100 double unders for time
  • WOD kb shuttles 10-9-8-7-6-5-4-3-2-1
    Kb swings (24/16)
    2 stair shuttles between rounds

Cool down:
Cool down of the day


Wednesday 1 July 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Turkish getup
    8 Turkish getups per arm
    Tabata hollow rock
  • WOD Double triple
    3 rounds
    10 burpees
    2 rounds
    5 power snatch
    5 box jump

Cool down:
Cool down of the day


Tuesday 30 June 2015 - CrossFit Hout Bay

Warm up:
5 dive bombs - 20 dislocates - OH / front rack stretch - 20 forward / backward arm swings - neck rotation - 10 push ups - air squats - 400m run

  • S&T Pull Up Progression
    Tabata ring row
    3 x 10 bent over row
    AMRAP pull ups
  • WOD shuttles and hand stands 12 EMOM
    5 hspu
    Shuttle runs for score

Cool down:
Couch pigeon 800m run


Monday 29 June 2015 - CrossFit Hout Bay

Warm up:
Hip flow - thoracic flow - 8 spidermans - 2min squat sit

  • S&T Back Squat
    5 x 5 at 70% of 1rm
  • WOD Mini DT 8 AMRAP
    12 deadlifts (60/40)
    9 hang power clean
    6 push press

Cool down:
Couch - pigeon


Friday 26 June 2015 - CrossFit Hout Bay

Warm up:
50 Double unders - OH band stretch - Front rack stretch - plantar flex - Then
20m butt kicks - high knees - skipping - big kips

  • S&T Tabata Double unders
    tabata double unders
    Straight into AMRAP empty bar thrusters
  • WOD Death by
    Death by shuttle runs and kettle bell swings (16/24)

Cool down:
Cool down of the day


Thursday 25 June 2015 - CrossFit Hout Bay

Warm up:
20m inch worm - 20m good morning walk - couch stretch - glute box stretch - 20 Egyptian stretches - 400m run

  • S&T Sumo Deadlift High Pull 10 EMOM
    3 Sumo deadlift high pulls
  • WOD With a medball 9 AMRAP
    30 Overhead walking lunges
    20 Over the shoulder throws
    10 push ups

Cool down:
Sweat angel


Wednesday 24 June 2015 - CrossFit Hout Bay

Warm up:
Thoracic flow - 8 spiderman - band OH stretch - 20 medball cleans - arm bar

  • S&T Kipping and plank
    Kipping on the bar
    Toe to bar practice
    Tabata plank
  • WOD interval
    3 Rounds
    3min on
    1min off

    4 burpee over bar
    8 power clean (50/30)
    12 toe to bar

Cool down:
Cool down of choice


Tuesday 23 June 2015 - CrossFit Hout Bay

Warm up:
Band OH stretch - Front rack stretch - 20 dislocates / around world - 10 OH squats - 20m round of: butt kicks - high knees - skipping - big strides

  • WOD Running Fron squats - 5 X
    200m run
    8 Front squats (60/40)
  • S&T Power Snatch - 1RM
    Find your 1rm snatch

Cool down:
pigeon - couch - slow 800m run


Monday 22 June 2015 - CrossFit Hout Bay

Warm up:
Hip flow
Broad jump
Back roll to pistol
10 pull-ups
10 push ups
Band OH stretch

  • S&T Max Height Box Jump - 1RM
    Find your max height box jump
  • S&T Max distance broad jump - 1RM
    Find your max distance broad jump
  • WOD Pistol box pull up 6 AMRAP
    10 pistols
    8 box jump
    6 pull-ups

Cool down:
Couch
Pigeon


Friday 19 June 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Snatch Grip Deadlift
    4 x 5 @ 80% of 1Rm snatch
    Temp 3013
  • WOD Barbell cycling
    10 / 7 / 5 (increasing in weight)
    Power Clean
    60 sec rest
    Push jerk
    60 sec rest
    Clean & jerk

    * 2min rest between rounds *

Cool down:
Cool down of the day


Thursday 18 June 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Dips
    Find your max dips in 3 attempts
  • S&T Dead hang
    Find your max dead hang in 3 attempts
  • S&T Top of ring hold
    Find your max top of ring hold in 3 attempts
  • S&T Push ups
    Find your max push ups in 3 attempts
  • WOD Chipper
    50 Double Unders
    40 Lunges
    30 Dips
    200m run
    10 Muscle ups

Cool down:
cool down of the day


Wednesday 17 June 2015 - CrossFit Hout Bay

Warm up:
Warm up of the day

  • S&T Push Press - 1RM
    Find your 1rm in 15min
  • WOD push toe burpee 8 AMRAP
    1 Push press (60/40)
    1 Toe to bar
    1 burpee
    * increase by 1 rep each round *

Cool down:
Cool down of the day


Tuesday 16 June 2015 - CrossFit Hout Bay

Warm up:
Oh band stretch
Front rack stretch
20 dislocates
Thoracic flow
Hip band stretch
5 back till to inch worm

  • S&T Muscle Ups
    Muscle up progressions
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Cool down:
Pigeon
Couch


Monday 15 June 2015 - CrossFit Hout Bay

Warm up:
10 spiderman
20 dislocate / around world
5min squat sit
20m broad jump
3 x max empty bar OH stretch

  • S&T Back Squat - 1RM
    In 15min find your 1rm.
    Then perform 10 reps at 50%
  • WOD Intervals - 3 X
    1min power clean (40/30)
    1min double unders
    1min jumping squats
    1min rest

Cool down:
800m run slow


Friday 12 June 2015 - CrossFit Hout Bay

Warm up:
20m inch worm - 20m bear crawl - 20m broad jump - 20m crab walk - 400m run

  • S&T Pull-ups
    Tabata ring rows
    Then 30 jumping pull-ups
  • WOD Push sit squat 8 AMRAP
    5 ring push up
    10 sit-up
    15 squats

Cool down:
800m slow run


Thursday 11 June 2015 - CrossFit Hout Bay

Warm up:
max dead hang - hip flow - 10 pull ups - 10 sit ups - 10 push ups - max dead hang

  • S&T mid-line braai
    Tabata side plank
    Tabata hanging leg raises
    Max strict toe 2 bar
  • WOD swinging burpee 21 - 15 - 9
    Burpee over kb
    kb swings

Cool down:
couch - pigeon - run


Wednesday 10 June 2015 - CrossFit Hout Bay

Warm up:
Spiderman flow
Plantar flex
20 medball cleans
Clean warmup

  • S&T Clean - 1RM
    12min to find your 1rm clean
    Then perform amrap @ 60%
  • WOD Kelly 5 Rft
    400m run
    30 box jump
    30 wall balls

Cool down:
20 empty bear complex


Tuesday 9 June 2015 - CrossFit Hout Bay

Warm up:
20 dislocates / around world
OH band stretch
Front rack stretch
3 x max dead hang

  • S&T Handstand Push-ups 10 EMOM
    5 x deficit / strict / kipping
  • WOD Interval 3 AMRAP
    3 min On : 1 min Off

    20 DU
    5 toes to bar
    5 burpees

Cool down:
800m slow pace run


Monday 8 June 2015 - CrossFit Hout Bay

Warm up:
Spiderman flow
20 medball thrusters
5 back roll to squat sit
10 squat windmill
Band OH stretch

  • S&T Deadlift - 1RM
    In 15min find your 1rm deadlift
    THEN
    Drop to 50% of 1rm and bang out 10 deadlifts
  • WOD Thruster 10 EMOM
    3 Thrusters @ 70%

Cool down:
Couch
Pigeon


Friday 5 June 2015 - CrossFit Hout Bay

Warm up:
Running drills
2 rounds:
10 Egyptian stretch
Max OH hold
20 dislocates / around world
Max dead hang

  • S&T Strict press EMOM 10
    3 strict press @ 70%
  • WOD Run Swing Burpee - 3 X
    400m run
    30kb swings (24/16)
    10 burpee

Cool down:
Hip flow
Couch stretch


Thursday 4 June 2015 - CrossFit Hout Bay

Warm up:
20m broad jump
20m bear crawl
20m inch worm
6 spiderman
5min squat sit

  • S&T Gymnastic positions
    10 x Jefferson curl
    10 x bridge holds
    10min handstand practice / free standing handstand / press to handstand
  • WOD Wall ball push up 21-15-9
    Wall balls
    Push ups

Cool down:
400m run
calf stretch


Wednesday 3 June 2015 - CrossFit Hout Bay

Warm up:
Squat flow
Thoracic flow

  • S&T Back Squat
    In 15min, build up to a heavy set of 8 back squats
  • WOD Chipper
    800m run
    50 OH squats (50/30)
    100 sit-ups
    50 box jump overs

Cool down:
couch stretch
pigeon stretch


Tuesday 2 June 2015 - CrossFit Hout Bay

Warm up:
8 Spiderman
20m lunge
band stretch of choice
snatch warm-up

  • S&T Farmer's Carry
    3 x max dead hang
    200m single arm farmers walk
  • WOD 7's AMRAP 7
    7 hang power snatch (30/45)
    7 burpees over bar

Cool down:
20 empty bar bear complex


Thursday 28 May 2015 - CrossFit Hout Bay

Warm up:
Zoo warmup

  • S&T Skin the Cat
    3 x max L-sit
    15 skin the cats
  • WOD Regional event 6ish 5 rounds for time
    200m run
    12 chest to bar
    9 strict HSPU

Cool down:
800m run


Wednesday 27 May 2015 - CrossFit Hout Bay

Warm up:
Max dead hang
Plantar flex
20m good morning walk
20m inch worm
5 back roll

  • S&T Handstand Walk
    5min double under practice
    Handstand walk/hold/practice
  • WOD DU / deadlift / Burpee over bar E2MOM 20
    20 Double under
    6 deadlift (80/50)
    4 burpee over bar

Cool down:
Pigeon
Couch


Tuesday 26 May 2015 - CrossFit Hout Bay

Warm up:
OH stretch
Front rack stretch
8 spiderman
Pistol progressions
10 PVC OH squats

  • S&T Front Squat
    5 x 6 @ 70%

    Then 15 strict toes 2 bar
  • WOD Pistols and Overhead squats
    20-16-12-8-4
    10-8-6-4-2
    Pistols
    Overhead squat (45/25)

Cool down:
800m run


Monday 25 May 2015 - CrossFit Hout Bay

Warm up:
Running drills
Spiderman
Dive bomb
Calf stretch

  • S&T Shuttles EMOM 10
    4 Shuttle sprints
    6 Kb swings (light)
  • WOD Mountain climber 3 Rounds
    200m run
    15 burpees
    30 mountain climbers

Cool down:
Glute stretch
Pigeon stretch
Couch stretch


Friday 22 May 2015 - CrossFit Hout Bay

Warm up:
6 Spiderman
Shoulder mobility
10 burpees

  • S&T Dip strength
    Tabata Dips

    4 x 8 Bent over rows - increasing in weight
  • WOD Mini Muscles up AMRAP 6
    3 Chest to bar
    3 Situps
    3 Dips

    * Increase by 3 each round

Cool down:
800m run


Thursday 21 May 2015 - CrossFit Hout Bay

Warm up:
6 spiderman
15 wall balls
2min squat sit
400m run
Front rack

  • S&T Core EMOM 10
    5 toe to bar
    5 back extension
  • WOD Thruster
    50 Thrusters (30/20)
    Every time you rest, complete 5 burpees

Cool down:
Cool down


Wednesday 20 May 2015 - CrossFit Hout Bay

Warm up:
6 Spiderman
3min squat sit

20 dislocates
1min handstand hold

10 pull ups
1 dead hang

Shoulder mobility

  • S&T Split Jerk
    Split jerk with 2 second pause at bottom of dip on first rep.
    Increasing load
    1 x 5
    1 x 4
    1 x 3
    1 x 2
    1 x 1
    1 x 3
  • WOD Wednesday mixup AMRAP 11
    24 Double unders
    12 Kb swings (24/16)
    6 box jump
    3 wall climbers

Cool down:
800m slow run


Tuesday 19 May 2015 - CrossFit Hout Bay

Warm up:
400m
10 ring rows
10 ring dips
10 squats
10 sit-ups
10 spiderman
Band OH stretch

  • S&T Core
    Tabata hollow rocks

    4 x 8 windmills per side
  • WOD Shuttle - push up - squat - 5 X
    5 rounds - 2min on : 1min off
    6 shuttle runs
    9 push ups
    12 squats

Cool down:
10 empty bar snatch


Monday 18 May 2015 - CrossFit Hout Bay

Warm up:
20m inch worm
20m crab walk
20 dislocates / around the world
8 spiderman
Front rack neck stretch

  • S&T Snatch complex EMOM
    2 hang power snatch
    1 overhead squat
  • WOD Randy - X 75
    75 power snatches for time (34 / 25)

Cool down:
400m run
couch stretch
pigeon stretch


Friday 15 May 2015 - CrossFit Hout Bay

Warm up:
2 Rounds
10 pull ups
10 situps
10 dips
10 squats

Then

Spiderman freestyle

  • S&T Floor Press
    EMOM 12

    4 - 6 Floor swipes
    6 - 10 Floor press
  • WOD Box shuttles
    1 burpee
    1 box shuttle
    1 goblet squat

    * increase reps 1 each round *

Cool down:
Couch stretch
400m run


Wednesday 13 May 2015 - CrossFit Hout Bay

Warm up:
400m run - Hip Band stretch - 20m broad jump - 2min squat sit - clean warm-up

  • S&T Squat Clean
    Squat clean technique

    20min to work on technique and build to a heavy squat clean
  • WOD 13/05/2015
    AMRAP 6
    6 squat cleans (50/35)
    6 burpee over bar
    6 v-ups

Cool down:
400m run


Tuesday 12 May 2015 - CrossFit Hout Bay

Warm up:
Thoracic flow - back roll - 20m good morning walk - calf stretch - 50 Double unders

  • S&T Reverse front rack lunge
    5 x 8 at feel, the weight should be fairly heavy
  • WOD 12/05/2015 21-15-9
    Deadlift (100/60) : 21-15-9
    Double Under : 42-30-18

Cool down:
Calf stretch - shin stretch - couch stretch - hammy stretch


Monday 11 May 2015 - CrossFit Hout Bay

Warm up:
200m run - 6 spiderman - 20 air squats - shoulder and ankle mobility

  • S&T Core
    Tabata ring hold
    3 x max L sit
    50 superman pulses
    20 hand release push up
  • WOD Up and down
    10-20-30-40-30-20-10
    Pistols
    Pull-ups
    Sit-ups
    Walking lunge

Cool down:
400m run


Thursday 7 May 2015 - CrossFit Hout Bay

Warm up:
Zoo animal warmup

  • S&T air squat
    100 air squats for time
  • WOD 07/05/2015 5 RFT - 5 X
    5 RFT
    400m run
    6 ring dips
    8 box jump
    10 sit-ups

Cool down:
Couch stretch - pigeon - 10 empty bar squat snatches


Wednesday 6 May 2015 - CrossFit Hout Bay

Warm up:
Couch stretch - 6 spiderman - Hip band stretch - OH shoulder stretch

  • S&T Turkish Get Up
    10 Turkish get ups on each side
  • WOD 10's
    10 Overhead squats (60/40)
    10 Box jump over
    10 Push jerk
    10 Power clean
    10 Toe 2 bar

Cool down:
400m run


Monday 4 May 2015 - CrossFit Hout Bay

Warm up:
400m run - 6 spiderman - shin stretch and roll - squat sit

  • S&T Double-Unders
    5min practice double unders. Then Tabata Double Unders
  • WOD Death by burpees
    Death by burpees

Cool down:
800m run


Thursday 30 April 2015 - CrossFit Hout Bay

Warm up:
20m inch worm - 20m good morning walk - 3 x empty bar OH stretch - 6 spiderman - 4min squat sit - 800m run

  • S&T Tabata
    Tabata
    Wall balls
    Plank
  • WOD Chloe - X 20
    20 Bear complex for time (60/40)

Cool down:
800m run


Tuesday 28 April 2015 - CrossFit Hout Bay

Warm up:
Hip flow - 20m broad jump - 20 dislocate / around the world - 3min dead hang

  • S&T Toes-To-Bar
    Toe to bar practice
    Accumulate 30 reps for quality at your current level
  • WOD 28/04/2015 AMRAP
    AMRAP 3
    30 Double unders
    10 Ring dips
    Rest 1min

    AMRAP 3
    10 burpees
    10 box jump
    Rest 1min

    AMRAP 3
    30 Double unders
    10 Ring push ups

Cool down:
couch - hammy - squat sequence


Friday 24 April 2015 - CrossFit Hout Bay

Warm up:
2 rounds
20m high knee
20m butt kicks
20m leg pulls
20 leg swings with leg pull
10 inverted hollow rock
Then
Pigeon and Vlad stretch

  • S&T Double-Unders
    15min Double under practice
  • WOD 1 mile time trial
    1 mile run

Cool down:
10 empty bar bear complex


Thursday 23 April 2015 - CrossFit Hout Bay

Warm up:
200m run - spiderman flow - back roll to squat sit x 5

  • S&T Deadlift and step ups
    Weighted box step ups 5 x 12
    Deadlift 3 x 6 @ 50-60%
  • WOD 23/04/2015 - 3 X 0
    3 rounds for time
    15 STOH (50/30)
    15 sit-ups
    Then
    30 air squats

Cool down:
400m run - couch stretch


Tuesday 21 April 2015 - CrossFit Hout Bay

Warm up:
20 dislocates - 20 around the worlds - max dead hang - 6 spiderman - OH band stretch - Snatch warm up

  • S&T Farmer's Carry
    Complete 200m farmers carry, every time you put the kb down, complete 8 strict presses per arm
  • WOD 21/04/2015
    Complete 30 power snatches for time, EMOM 5 burpees

Cool down:
cool down stretch


Monday 20 April 2015 - CrossFit Hout Bay

Warm up:
200m - 20m broad jump - 20m inch worm - 20 jumping squats - 8 spiderman

  • S&T Pull-ups EMOM
    EMOM 10
    Odd minute - 6-10 chin ups
    Even minute - 6 - 10 pull ups
    Tabata sit-ups if time
  • WOD 19/04/2015
    3 Rounds for time
    20 box jump
    30 push up
    40 overhead walking lunges (10/5)

Cool down:
800m run


Friday 17 April 2015 - CrossFit Hout Bay

Warm up:
200m run - hip flow - 4min squat sit - snatch warm up

  • S&T 17/04/2015 EMOM
    EMOM 10
    1 snatch pull
    2 hang power snatch
    1 full snatch
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Cool down:
Stretch


Thursday 16 April 2015 - CrossFit Hout Bay

Warm up:
Calf / shin stretch - 50 DU - couch / pigeon stretch - 6 spiderman - 20 jumping squats

  • S&T Pistols EMOM
    Bacl roll to pistol - pistol progressions - EMOM 10 - 8 pistols alternating
  • WOD 16/04/2015 AMRAP
    AMRAP 8
    30 Double unders - 10 jumping squats - 10 rainng dips

Cool down:
Stretch


Wednesday 15 April 2015 - CrossFit Hout Bay

Warm up:
Hip flow

THEN 2 rounds of

10 medball cleans - 4 spiderman

Band hip stretch

  • S&T Back Squat
    4 x 8reps @ 70% of 1Rm
  • WOD 15/04/2015 - 3 X 0
    3 Rounds for time

    400m run

    10 clean & jerk (60/40)
    10 pull-ups

Cool down:
800m run - calf stretch - couch stretch


Tuesday 14 April 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • S&T Handstand push up 30
    Accumulate 30
    Strict deficit / strict / kipping / ab mat / box push up
  • WOD Hang power clean and toes to bar Amrap 11
    2-4-6-8-10...

    Hang power clean (50/30)

    Toes to bar

Cool down:
Cool down


Monday 13 April 2015 - CrossFit Hout Bay

Warm up:
Warmup

  • S&T Turkish Get Up
    10 - 15 Turkish get ups per arm. For quality
  • WOD 100 Burpee's
    100 Burpees for time

Cool down:
800m run


Saturday 11 April 2015 - CrossFit Hout Bay

Warm up:
Gazebo run to dunes

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Cool down:
Couch stretch - squat sit against wall - 200m run


Friday 10 April 2015 - CrossFit Hout Bay

Warm up:
Band OH stretch - wrist stretch - front rack stretch - hip band stretch - shoulder rotation - 400m run

  • S&T Push Press - 1RM
    Find a 1Rm push press
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Cool down:
400m run (conversational pace) - couch stretch


Thursday 9 April 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • S&T Deadlift - 1RM
    Find a 1Rm deadlift
  • WOD Anniebell
    50-40-30 Double Unders
    15-10-5 Snatch (40/25)

Cool down:
Cool down


Wednesday 8 April 2015 - CrossFit Hout Bay

Warm up:
6 Spider-Man - 5 back roll - 20m good morning walk - hip flow - Roxanne

  • S&T Back Squat - 1RM
    1Rm back squat
  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Cool down:
Stretch


Tuesday 7 April 2015 - CrossFit Hout Bay

Warm up:
2 Rounds

200m run - Band OH stretch - 10 situps - 10 PVC OH squats

Then shoulder mobility

Then 2min handstand practice

  • S&T Max pull-up Max
    Find a max in the following

    Weighted pull-up

    Chin-up

    Pull-up
  • WOD Toe 2 burpee 21-15-9
    Burpees

    Toes 2 bar

Cool down:
stretch


Monday 6 April 2015 - CrossFit Hout Bay

Warm up:
800m run

6 Spiderman

Hip flow

Clean warmup - jerk warm up

  • S&T Clean and Jerk
    Find a 1Rm clean and jerk
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Cool down:
400m run

10 bear complex


Wednesday 1 April 2015 - CrossFit Hout Bay

Warm up:
2 rounds

10 air squats - 1 dead hang - 10 sit-ups - 10 dislocates - 10 around the world

Then

2 spiderman - 3min squat sit

  • S&T Windmill and strict press
    10 windmills each side AHAP

    5 x 3 strict press
  • WOD April fool 3 RFT
    3 Rounds for time

    15 wall balls

    10 toes to bar

    5 burpees

Cool down:
Stretch


Tuesday 31 March 2015 - CrossFit Hout Bay

Warm up:
Hip flow

6 spiderman

20m broad jump

Medball clean practice

  • WOD Running power cleans
    200m run

    12 Power cleans (60/40)

    400m run

    10 Power cleans

    600m run

    8 Power cleans
  • S&T Back Squat
    3 x 10 back squats at 65% of 1 rep max

    * Rest 3min between sets *

Cool down:
Stretch that shit


Monday 30 March 2015 - CrossFit Hout Bay

Warm up:
20m inch worm - 20m crab walk - 20m duck walk - 200m run - 6 spiderman - 4 bootstraps

  • 100 sit-ups
    100 situps for time
  • WOD 40-30-20-10
    40 box jumps - 30 push ups - 20 ring dips - 10 pull-ups

Cool down:
Stretch


Saturday 28 March 2015 - CrossFit Hout Bay

Warm up:
Warm up

  • The Open 15.5
    For Time -

    27-21-15-9
    Cal Row,
    Thrusters

    Rx: 43kg/29kg

Cool down:
Beeeeeeeeer!


Thursday 26 March 2015 - CrossFit Hout Bay

Warm up:
Hip flow - OH band stretch - 20 dislocates - 6 Spiderman - 3min squat sit

  • Pull Up Progression
    5 x (3 x 3's)
    Thenax rep pull-ups
  • WOD AMRAP 7
    7 box jumps
    7 power cleans (40/25)
    7 sit-ups

Cool down:
400m run


Tuesday 24 March 2015 - CrossFit Hout Bay

Warm up:
3 Rounds

Empty bar OH stretch - egyptian stretch - front rack stretch - 4 spiderman - 30sec OH squat hold

  • Strength and Technique - 24/03/2015
    5 x 5
    Overhead squat
  • WOD - 24/03/2015
    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

    Thrusters (45/30)

    Push up

Cool down:
400m run


Saturday 21 March 2015 - CrossFit Hout Bay

Warm up:
TBC

  • The Open 15.4
    As Many Reps As Possible 8min -

    3 handstand push-ups,
    3 cleans,
    6 handstand push-ups,
    3 cleans,
    9 handstand push-ups,
    3 cleans,
    12 handstand push-ups,
    6 cleans,
    15 handstand push-ups,
    6 cleans,
    18 handstand push-ups,
    6 cleans,
    21 handstand push-ups,
    9 cleans,

    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Rx: 84kg/56kg

Cool down:
TBC


Friday 20 March 2015 - CrossFit Hout Bay

Warm up:
20m inch worm - 20m bear crawl - internal / external shoulder rotation - band overhead stretch

  • Strength and technique - 20/03/2015
    HSPU Progressions

    Then

    8 x 15sec ON : 20sec OFF
    Handstand hold
  • WOD - 20/03/2015
    AMRAP 10

    5 pull-ups

    10 push ups

    15 sit-ups

Cool down:
10 ligh back squats - stretch the legs


Thursday 19 March 2015 - CrossFit Hout Bay

Warm up:
Front rack stretch - Hip banded stretch - Shoulder internal rotation - 20 dislocates - 20 around the world - 100 Double under / 200 singles

  • Bring sally up
    Back squats (60/40)
  • WOD - 19/03/2015
    AMRAP 6

    6 Push press

    6 Burpee over bar

Cool down:
800m run


Wednesday 18 March 2015 - CrossFit Hout Bay

Warm up:
200m run

20m crab walk - 10 air squats - 20m broad jump

Snatch warm up

  • Strength and Technique - 18/03/2015
    EMOM 10

    1 snatch deadlift with 3sec pause above knee

    2 hang power snatch

    1 hip snatch
  • WOD - 18/03/2015
    800m run - 50 thrusters (empty bar) - 30 pull ups

Cool down:
400m run


Tuesday 17 March 2015 - CrossFit Hout Bay

Warm up:
3 Rounds

Empty bar OH stretch - 10 egyptian stretches - 10 dislocates / around the worlds - 5 wall climbers

THEN

6 spiderman - 2min squat sit

  • Strength and Technique - 17/03/2015
    Tabata

    Ring dip top and bottom hold

    Hollow rocks

    Ring dip top and bottom hold
  • Kevin
    200m run

    10 Pull ups

    200m run

    20 Box jumps

    200m run

    30 Push ups

    200m run

    40 Sit-ups

    200m run

    50 Air squats

Cool down:
Couch stretch - hamstring stretch - 100 singles


Monday 16 March 2015 - CrossFit Hout Bay

Warm up:
Thoracic flow - 20 air squats - 20m good morning walk - 20 push ups - 20m inch worm - 3min squat sit

  • Strength and Technique - 16/03/2015
    Back squat

    5 x 1 AHAP (as heavy as possible)
  • WOD - 16/03/2015
    20 bear complexes for time (60/40)

Cool down:
800m run


Saturday 14 March 2015 - CrossFit Hout Bay

Warm up:
800 run - ankle wall stretch - 8 Spiderman - 8 bootstrap - 10 back roll to squat sit - oh stretch - front rack

  • The Open 15.3
    AMRAP 14min -

    7 Muscle Ups,
    50 Wall Balls,
    100 Double Unders

    Rx: 9kg(20lb)/6kg(14lb)

Cool down:
Coffeeeee and protein shake


Friday 13 March 2015 - CrossFit Hout Bay

Warm up:
Hip flow

20m good morning walk

20m inch worm

clean warm up

  • Strength and Technique - 13/03/2015
    EMOM 10
    10 Deadlifts @ body weight
  • WOD - 13/03/2015
    Back squat

    In 5 sets, work up to a heavy set of 8 back squats

    Perform 10 strict kettlbell presses in between each round

    rest 3 - 4min between rounds

Cool down:
smoothie at the bar


Thursday 12 March 2015 - CrossFit Hout Bay

Warm up:
Hip flow

20m broad jump

20 inch worm

20m crab walk

2 min squat sit

  • Max height box jump
    10min to establish a max height box jump
  • WOD
    21 - 15 - 9
    Kettle bell swings (24/16)
    Burpees

Cool down:
800m run


Wednesday 11 March 2015 - CrossFit Hout Bay

Warm up:
3 rounds

1 empty bar OH stretch - 10 Egyptian stretches - 10 dislocates - 10 around the world

Accumulate 4 min squat sit

  • Bar muscle up
    Bar muscle up progressions

    Accumulate 20 bar muscle ups
  • WOD - 11/03/2015
    3 Rounds

    200m run

    30 wall balls

    10 ring dips

Cool down:
800m run


Monday 9 March 2015 - CrossFit Hout Bay

Warm up:
10 jumping squats - 10m inch worm - 10 sit-ups - 10m crab walk - 10 push up - 10m bear crawl - 10 pull-ups

  • Strength and Technique - Double Under
    Double under practice

    EMOM 10

    20 double unders / 10 double under attempts
  • WOD - 09/08/2015
    For time

    800m run - 10kb swings - 10 burpees

    400m run - 15kb swings - 15 burpees

    200m run - 20kb swings - 20 burpees

Cool down:
Leg stretches - calf stretches


Saturday 7 March 2015 - CrossFit Hout Bay

Warm up:
800m run

4 x 10 Double unders - 30 singles

Squat flow

Thoracic flow

27 Squats



3 Rounds

5 empty bar OH squat

5 regular pull ups



3 mini rounds of the WOD

  • The Open 15.2
    EVERY 3 MINUTES FOR AS LONG AS POSSIBLE TO COMPLETE:

    From 00:00-03:00
    2 rounds of:
    10 Overhead Squats
    10 Chest-to-bar pull-ups

    From 03:00-06:00
    2 rounds of:
    12 Overhead Squats
    12 Chest-to-bar pull-ups

    From 06:00-09:00
    2 rounds of:
    14 Overhead Squats
    14 Chest-to-bar pull-ups

    Etc., following the same pattern until you fail to complete both rounds.

    Rx: 43kg/30kg

Cool down:
Support everyone else, high 5 your judge and be cool!


Friday 6 March 2015 - CrossFit Hout Bay

Warm up:
200m rum

THEN

2 Rounds

10 air squats - 10 dislocates - 10 around the world - 10 PVC Overhead squats

THEN

4 x Spiderman

  • Strength and Technique 06/03/2015
    Tabata hollow rock

    2min handstand hold

    30 Superman pulses
  • WOD - 06/03/2015
    Amrap 5

    Rest 1 min

    Amrap 4

    Rest 1 min

    Amrap 3

    2 stair shuttle - 10 box jump over - 15kb swings

Cool down:
800m


Thursday 5 March 2015 - CrossFit Hout Bay

Warm up:
400m run - squat flow - OH shoulder stretch - 20 dislocates

  • Strength and Technique - Toe to bar
    Toe to bar progression and practice
    Accumulate:
    20 strict toes to bar
  • Wendy
    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
    Power clean (60/40)

    20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 sit-ups

Cool down:
20 empty bat bear complexes


Wednesday 4 March 2015 - CrossFit Hout Bay

Warm up:
20m crab walk
20m bear crawl
20m inch worm
20m broad jump

  • Strength and Technique - 04/03/2015 - back squat
    5 x 3 back squat

    Heavier than last week
  • WOD - 04/03/2015
    12 - 9 - 6 - 3

    HSPU

    Front squat

    Burpee

Cool down:
Cool down stretch


Tuesday 3 March 2015 - CrossFit Hout Bay

Warm up:
200m run - 20 dislocates - 20 around the world - internal / external shoulder - calf smash

  • Strength and Technique - 3/03/2015 - Pistols
    Pistol progressions
  • WOD - 3/03/2015
    Buy in - 100 Double Unders
    21 - 15 - 9
    Pistols
    Dips
    Buy out - 200m run

Cool down:
Calf stretch - hamstring stretch - couch stretch


Saturday 28 February 2015 - CrossFit Hout Bay

Warm up:
We will warm up

  • The Open 15.1
    AMRAP 9min -

    15 Toes-to-bar,
    10 Deadlifts,
    5 Snatches

    Rx: 52kg/34kg
  • The Open 15.1a
    6min time cap

    1 Rep Max Clean and Jerk

Cool down:
We will cool down


Friday 27 February 2015 - CrossFit Hout Bay

Warm up:
Hip flow
Plantar flex
Over head band stretch
Squat sit

  • Strength and Technique - 27/02/2015
    6 Turkish get ups each side
  • WOD - 27/02/2015
    3 Rounds for time
    400m run
    8 burpees
    200m run
    4 burpees

Cool down:
10 empty bar bear complex


Thursday 26 February 2015 - CrossFit Hout Bay

Warm up:
20 Front back leg swings
6 Spidermans
20m inch worm
20 medball cleans
Accumulate 2min squat sit

  • Strength and Technique - 26/02/2015 - Back squat
    Back squat
    5 x 5 @ 70% of 1Rm
  • WOD 26/02/2015
    5 Rounds for time
    12 Push ups
    10 Dips
    8 Front squats (60/40)

Cool down:
400m run


Wednesday 25 February 2015 - CrossFit Hout Bay

Warm up:
3 Rounds
1 Dead hang
Band OH stretch
10m good morning walk

  • Strength and Technique - 25/02/2015
    Tabata Ring Rows
    Then
    5 x 5 bent over row
  • WOD - 25/02/2015 - Chipper
    50 lunges
    400m run
    30 Power snatches (45/25)

Cool down:
5min mobility of choice


Tuesday 24 February 2015 - CrossFit Hout Bay

Warm up:
400m run
3 Rounds of:
Empty bar OH stretch
10 Egyptian stretch
10 empty bar / pvc push press
10 dislocates
Accumulate 2min in a squat sit

  • Strength and Technique - 24/02/2015 - Push jerk
    5 x 5 Push jerk @ 80% of 1Rm
  • WOD - 24/02/2015
    AMRAP 6
    1 Stair shuttle
    8 Power cleans (60/40)
    * Add 1 stair shuttle each round

Cool down:
Couch stretch
Front rack stretch
Hamstring band stretch


Monday 23 February 2015 - CrossFit Hout Bay

Warm up:
200m run
6 Spidermans
Hip banded stretch
Squat flow

  • Strength and Technique - 23/02/2015 - Tabata Plank
    Tabata
    Plank
    Side plank
    Other side plank
  • WOD - 23/02/2015
    3 Rounds for time

    30 air squats
    7/5/3 burpee over the box jump
    20 Pull ups
    7/5/3 burpee over the box jump
    10 Toes to bar
    7/5/3 burpee over the box jump

Cool down:
800m run


Saturday 21 February 2015 - CrossFit Hout Bay

Warm up:
200m run
10 air squats
2 boot straps
20m good morning walk
4 back rolls to squat sit
15 empty bar power snatches
10 overhead squats
4 spiderman
3 bootstraps
400m run

  • Coach Christy's Feb WOM "CHAOS"
    For Time:

    - 50 Bar facing burpees
    - 40 Alt 1 Arm Snatch (24kg/16kg)
    - 30 Pull ups
    - 20 Goblet Squats (24kg/16kg)
    - 10 Deadlifts (Bodyweight)

Cool down:
Stretch


Friday 20 February 2015 - CrossFit Hout Bay

Warm up:
Thoracic flow
Snatch warm up

  • 1RM Snatch
    For Weight
  • WOD 20/02/2015
    100 KGB swings for time
    * every time you take your hands off the kb, complete 5 goblet squats

Cool down:
20 empty bar bear complex


Thursday 19 February 2015 - CrossFit Hout Bay

Warm up:
Hip flow
Plantar flex
400m run

  • S&T - double under and gymnastic progressions
    5min double under practice / warm up
    THEN
    10 x 10sec hand stand hold
    20m wall shuffle
    3 rounds max dead hang
  • Annie
    50-40-30-20 and 10 rep rounds - for time

    - Double-unders
    - Sit-ups

Cool down:
400m run -slow


Wednesday 18 February 2015 - CrossFit Hout Bay

Warm up:
2 Rounds
10 dips
10 sit-ups
10 PVC oh squat
10 push ups
1 max dead hang

  • S&T - overhead squat
    In 10min, build to a heavy set of 3
    THEN
    3 reps, EMOM 6 @ 60% of heavy 3
  • WOD 18/02/2015
    AMRAP 10
    5 - V ups
    10 - lunges
    15 - wall balls

Cool down:
800m run


Tuesday 17 February 2015 - CrossFit Hout Bay

Warm up:
Thoracic flow
6 back rolls to squat hold
20m good morning walk
Arm bar hold

  • Strength and technique - 17/02/2015
    Tabata pull up hold
    Deadlift warm up
  • WOD 17/02/2015
    21 - 15 - 9
    Deadlift (100/70)
    Box jumps

Cool down:
Couch stretch
10 empty bar bear complex


Monday 16 February 2015 - CrossFit Hout Bay

Warm up:
2 stair shuttles
Squat flow
Ankle plantar flex

  • Strength and technique - 16/02/2015
    100 double Unders for time
  • Burpelen
    3 Rounds for time
    400m run
    21kb swings (24/16)
    12 burpees

Cool down:
Squat sit
Band hammy stretch


Friday 13 February 2015 - CrossFit Hout Bay

Warm up:
Hip flow
3 Rounds of:
10 empty bar strict press,
10 sec hand stand hold,
20 forward backward arm swings

  • Strength and Technique 13/02/2015
    Hand stand push up progressions
    Accumulate 20:
    Strict deficit / strict / kipping / wall climber
  • WOD 13/02/2015
    Death by burpee toe to bar
    * Min of 12 min, buy back in at half the reps you ended on

Cool down:
800m run


Wednesday 11 February 2015 - CrossFit Hout Bay

Warm up:
400m run
2 Rounds
10 medball thrusters
1 dead hang
5 back rolls
20m walking lunges

Then
Front rack stretch

  • Strength and Technique - Turkish getup
    6 x 6 increasing weight
  • WOD 11/02/2015
    AMRAP 7
    4 Thrusters
    6 Pull ups
    8 Kettlebell swings (24/16)

Cool down:
800m run


Monday 9 February 2015 - CrossFit Hout Bay

Warm up:
20m inch worm
20m monkey walk
20m duck walk
20m good morning walk

  • Strength and Technique 09/02/2015
    Find 1 rep max strict press
  • WOD 09/02/2015
    3 RFT (70/50)
    10 Deadlifts
    8 Hang poer cleans
    6 Front squat

Cool down:
Squat sit
Couch stretch
Calf wall stretch


Friday 6 February 2015 - CrossFit Hout Bay

Warm up:
400m run

20 dislocates

20 around the world

4 spiderman

4 bootstrap

800m run

  • Strength and Technique 06/02/2015
    Accumulate 100m band sprint
  • WOD 06/02/2015
    Fight Gone Bad style

    3 Rounds

    Burpees

    Kettle bell swings (24/16)

    Power clean (40/20)

    Rest

Cool down:
Glute ham box stretch

Pigeon stretch

Couch stretch


Thursday 5 February 2015 - CrossFit Hout Bay

Warm up:
200m run

20m bear crawl

20m inch worm

Band OH stretch

Front rack stretch

20 dislocates

  • Strength and Technique 05/02/2015
    Pull up practice

    Tabata ring rows

    5 x 5 bent over row @ 80% body weight
  • WOD 05/02/2015
    21 - 15 - 9

    Push press (60/40)

    Toes 2 bar

Cool down:
Hamstring stretch


Wednesday 4 February 2015 - CrossFit Hout Bay

Warm up:
Hip flow

6 Spiderman

4 Bootstrap

  • Strength and Technique 04/02/2015
    Back squat

    3 x 5 @ 40%

    3 x 3 @ 60%

    3 x 1 @ 80%
  • WOD 04/02/2015
    7 RFT

    7 Wall ball

    7 Burpee box jump

Cool down:
10 empty bar bear complex


Tuesday 3 February 2015 - CrossFit Hout Bay

Warm up:
Hip rotation flow

Band overhead stretch

Snatch warm up

  • Strength and Technique 03/02/2015
    Snatch practice and warm up

    Double under practice and warm up
  • WOD 03/02/2015
    3 Rounds
    90seconds On : 30seconds Off

    60seconds On : 30 seconds Off

    30seconds On : 30 seconds Off

    7 Power snatch (45/30)

    21 Double Unders

Cool down:
800m slow conversational pace run


Monday 2 February 2015 - CrossFit Hout Bay

Warm up:
200m run

3 Rounds

OH band stretch

Egyptian stretch

empty bar overhead stretch

THEN

2 spiderman

3 bootstrap

  • Strength and Technique 02/02/2015
    Practice frog hold

    5 x 20sec frog hold

    accumulate 20sec hand stand hold

    3 x 10 wall walkers

    Tabata hollow rock
  • 8 AMRAP 02/02/2015
    2 Overhead walking lunges (20/10)

    2 Pull ups

    * Increase by 2 reps each round

Cool down:
Squat sit

Ham glute stretch

Arm bar stretch


Friday 30 January 2015 - CrossFit Hout Bay

Warm up:
3 Rounds
8 egyptian shoulders
4 empty bar OH stretch
2 shoulder OH stretch

6 spiderman
4 bootstrap

T-spine - 1 minute
Heaving cate - 30 seconds

  • Strength and Technique 30/01/2015
    A. Power snatch 5 x 3
    B. Snatch balance 5 x 2
    C. Squat snatch 5 x 1

    No more than 85% of snatch
  • WOD 30/01/2015
    20 empty bar bear complexes for quality and time

    Bear complex:
    1 power clean
    1 front squat
    1 push press
    1 back squat
    1 behind the neck push press

Cool down:
Fresh juice at the smoothie bar


Thursday 29 January 2015 - CrossFit Hout Bay

Warm up:
400m run
20 dislocates
10 around the world each side
6 spiderman
3 rounds strict "Cindy"
- 5 pull ups
- 10 push ups
- 15 air squats

  • Strength and Technique 29/01/2015
    10 x 10 second hand stand hold
    20 wall walkers
    30 deficit hand release push ups
    40 superman pulses
  • WOD 29/01/2015
    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
    Ring dips
    Sit ups

    * Complete 1 stair shuttle in between each round - END WITH STAIR SHUTTLE

Cool down:
Squat sit
Pigeon stretch
Couch stretch


Wednesday 28 January 2015 - CrossFit Hout Bay

Warm up:
Thoracic flow
Clean warm up

  • 10 EMOM - 28/01/2015
    2 Hang power clean
    3 Front squats Weight
    50 - 60% of 1Rm front squat
  • WOD 28/01/2015
    4 RFT
    10 burpees
    8 toes to bar
    6 power cleans (60/40)

Cool down:
800m run / walk


Monday 26 January 2015 - CrossFit Hout Bay

Warm up:
400m run 6 spidermans (slow - fast)

4 bootstraps (30 seconds a piece)

10 dislocates

10 around the world each direction

1 max dead hang

  • Strength and technique 26/01/2015
    Tabata
    Air squats
    Push ups
    Sit ups
  • WOD 26/01/2015
    21 - 15 - 9
    Kettle bell swings (24/16)
    Burpees

Cool down:
Glute ham stretch

Squat sit

Pigeon stretch


Friday 23 January 2015 - CrossFit Hout Bay

Warm up:
8 Egyptian shoulders

4 Empty bar OH stretch

2 Shoulder OH band stretch


6 Spiderman

4 Bootstrap


1 min T-spine stretch

1 min Cat stretch

  • Strength and Technique 23/01/2015
    **Weight increases each round, no more than 85% of 1Rm snatch**

    A. Power snatch 5 x 3

    B. Snatch balance 5 x 2

    C. Squat snatch 5 x 1
  • WOD 23/01/2015
    30 empty bar bear complex for time

    1 Power clean

    1 Front squat

    1 Push press

    1 Back squat

    1 Behind the neck push press

Cool down:
Fresh juices at the bar


Thursday 22 January 2015 - CrossFit Hout Bay

22 January 2105

Warm up:
400m Run

20 Dislocates

10 Around the world

6 Spiderman

3 rounds strict Cindy
(5 pull ups, 10 push ups, 15 air squats)

  • Srength and Technique 22/01/2015
    10 x 10 second hand stand hold,

    20 wall walkers,

    30 deficit hand release push ups,

    40 superman pulses
  • WOD 22 Jan 2015
    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1,

    Ring dips,

    Sit ups,

    * Complete 1 stair shuttle run in between each round

Cool down:
Walk to beach and back

1 max dead hang


Wednesday 21 January 2015 - CrossFit Hout Bay

Warm up:
Thoracic flow
Clean warm up

  • EMOM 10
    2 Hang power clean
    3 Front squats
    Weight 50 - 60% of 1Rm front squat
  • WOD
    21 - 15 - 9
    Kettle bell swings (24/16)
    Burpees

Cool down:
800m run / walk


Tuesday 20 January 2015 - CrossFit Hout Bay

Warm up:
Hip rotational flow
Spiderman x 6
Bootstrap x 6
Dislocates x 10
Around the world x 10

  • Back squat
    Build up to a heavy set of 5
    - Then
    5 x 5 at that weight
    (Rest 40 - 60 seconds between sets)
  • WOD
    21 - 15 - 9
    Kettle bell swings (24/16)
    Burpees

Cool down:
Run to beach and back
Couch stretch


Monday 19 January 2015 - CrossFit Hout Bay

Warm up:
400m run
6 spidermans (slow - fast)
4 bootstraps (30 seconds a piece)
10 dislocates
10 around the world each direction
1 max dead hang

  • Tabata air squats
    8 Rounds
    20 seconds ON
    10 seconds OFF
  • Tabata push ups
    8 Rounds
    20 seconds ON
    10 seconds OFF
  • WOD
    21 - 15 - 9
    Kettle bell swings (24/16)
    Burpees

Cool down:
400m run
Ham glute stretch


Friday 9 January 2015 - CrossFit Hout Bay

Warm up:
3 Rounds
10 medball cleans
10 jumping squats
THEN
Overhead band stretch
Front rack stretch

  • Strength and Technique 09/02/2015
    Find 1 rep max strict press
  • WOD 09/02/2015
    3 RFT (70/50)
    10 Deadlifts
    8 Hang poer cleans
    6 Front squat

Cool down:
15 empty bar bear complex - slow pace


Thursday 8 January 2015 - CrossFit Hout Bay

Warm up:
800m run
Thoracic flow
6 Spiderman (increasing speed)

  • The Josh
    8min AMRAP

    4 pull-ups
    1 bar muscle up
    1 squat snatch (60/40)**
    **(add 1 squat snatch after each completed round)
  • 1RM Snatch
    For Weight

Cool down:
800m run - slow conversational pace


Wednesday 7 January 2015 - CrossFit Hout Bay

The Josh

Warm up:
800m run
Thoracic flow
6 Spiderman (increasing speed)

  • The Josh
    8min AMRAP

    4 pull-ups
    1 bar muscle up
    1 squat snatch (60/40)**
    **(add 1 squat snatch after each completed round)

Cool down:
800m run - slow pace, able to chat while running


Friday 2 January 2015 - CrossFit Hout Bay

Warm up:
200m run

3 Rounds

OH band stretch

Egyptian stretch

empty bar overhead stretch

THEN

2 spiderman

3 bootstrap

  • Strength and Technique 02/02/2015
    Practice frog hold

    5 x 20sec frog hold

    accumulate 20sec hand stand hold

    3 x 10 wall walkers

    Tabata hollow rock
  • 8 AMRAP 02/02/2015
    2 Overhead walking lunges (20/10)

    2 Pull ups

    * Increase by 2 reps each round

Cool down:
Squat sit

Ham glute stretch

Arm bar stretch


Monday 2 March 2020 - CrossFit Hout Bay

  • WOD Mirror mirror blind spot
    1 lap overhead walking lunge
    6 burpee over db
    12 t2b
    1 lap overhead walking lunge
    6 burpee over db
    12 push up