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United We Stand 2014!

Published on October 30, 2014, by

Reebok Crossfit Durbs brings you United We Stand (UWS) 2014 Powered by Reebok.

The competition will be a team competition with teams from across South Africa able to participate. Be advised at this stage that the workouts and events will be multi disciplined meaning you could be running, rowing, swimming, biking, lifting weights or carrying something.  The more exposure you get to functional training around these disciplines the better you will fair.

This year we are looking to build on last years competition and bring UWS to more competitors and spectators.

We are running the competition over 3 days (31 October, 1st and 2nd November 2014) and will be exposing the teams to a range of testing workouts. Check out the links under the United We Stand tab or visit www.unitedwestand.co.za for all the information you will need about the event.

Good luck to all the competitors!

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United We Stand 2014 is here!

Published on October 30, 2014, by

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110914

Published on September 11, 2014, by

A – Death by Swing/Burpee 16/24

B – 2km run
100m jog
100m sprint

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090914

Published on September 9, 2014, by

A – 10 minutes pull ups practice

B – 20 minutes. In pairs

100 T2B – 10 each at a time
150 ball slams – 15 each at a time
200 double unders – 20 each at a time

in the remaining time – farmers carry at 2×24/16kg kbs – 100m at a time each

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080914

Published on September 9, 2014, by

It’s deload week people. Test week again next week so come in, train, eat well and sleep ready for next week.

A – good mornings – 5 x 5 progressive

B – 21, 15, 9 – hspu and front squats @ 60/40kg

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010914

Published on September 1, 2014, by

A – 3 x front squat @ 110/65
90 sec rest between rounds
10 rounds

B – AMRAP 10
15 double unders
9 power cleans 60/40
3 push press 60/40

straight into

C – AMRAP 5
3 T2B
3 Burpee

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290814

Published on September 1, 2014, by

A – Close grip bench press 12×2 @ 60% with 30 sec rest intervals

B – 5 Rounds
10 banded KB barbell press AHAP
max rep pull ups

1 min rest between rounds

C – 50 med ball sit up/burpee/ballslams for time

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280814

Published on September 1, 2014, by

A Deficit Sumo Deadlift 10×3 @70% max Deadlift

B – 3 Stations, 1 min on each
15 wall balls 10/7
15 KB swings 32/24
10 x 10m shuttles
once work is done rest remainder of the min

5 Rounds

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270814

Published on August 27, 2014, by

Weightlifting
A- High Hang Power Snatch + Hang Power Snatch

B- Dbl Hang Clean (on the 2nd hang clean no need to lock out on the squat).

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260814

Published on August 27, 2014, by

A – Shoulder Press 5×5 AHAP

B – in pairs 10x 10m wheelbarrow walks

C – 3 rounds
7 Double KB push Press AHAP
7 T2B
7 Barbell Shrugs AHAP

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