What is Crossfit?

What is CrossFit

Getting Started

Getting Started

Booking System

Intensity Booking System
formats

21-11-14

Published on November 21, 2014, by

A – 1RM Clean and Jerk

B – 1 RM Front Squat

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13-11-14

Published on November 13, 2014, by

Holleyman
30 Rounds for time of
5 wall balls
3 HSPU
1 power clean @ 100/60kg

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11-11-14

Published on November 13, 2014, by

A – 3 sets max rep strict pull ups into max rep kipping pull ups
rest 2 min between sets

B – 3 rounds of
400m run
40 double unders
30 push ups
20 T2B

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10-11-14

Published on November 13, 2014, by

A – Overhead squat, max single

B – Max weight for complex of
1 x power clean
2x cleans
3x front squats

C – 5 min ladder in 2′s
2 Swings 24/16
2 Burpees

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3-11-14

Published on November 4, 2014, by

A- 3RM Zercher Squat

B- EMOM 9 @ 80% Clean
3 x Power Clean + 1Fr Squat

C – Deadlift @ 60%
1 set max reps
(reset every rep but go straight away)

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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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