Month: July 2014

WYCLEF – HIPS DON’T LIE

 

***Combine Team WOD @ Innervate CrossFit Tomorrow***

 

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Snatch Balance x 1 x 3

Back Squat x 3 x 3

 

GHR x 2 Sets

Abs

EMOTIONS OF CROSSFIT

 

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Rest Day

 

CROSSFIT GAMES – ONLY 3

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Teams of 3

 

20mins AMRAP

7 KBS 36Kg

7 Burpee

21 DU

 

FIGHTING FOR HIS PLACE

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Clean & Jerk 80% x 1 x 4

 

Back Squat x3 x 3

 

5,4,3,2,1 MU

10,8,6,4,2 Thruster 140#

AES 200m

 

MEET OUR ATHLETE – LIGHTNING

 

CallSign : LightNing

Rank : WarLord

Head Coach ReeBok Crossfit Enduro

Sports : National Middle Distance Sprinter (South Africa), CrossFit Games (2013 Regionals : 8th)

 

juria

juria1

During my school years I competed regionally in track & field items such as 1,500m run, long jump and cross country racing. After realizing I’m better suited for longer distance running my dream was to run the grueling Comrades marathon in South Africa. I have since regained consciousness and just cheer from the sidelines.

My dad insisted I join a local JKA karate dojo where I competed in kata and kumite on National level.  Karate’s philosophy that the ultimate aim lays not in victory or defeat, but in the perfection of the character of the participant greatly appealed to me and still does.

Career commitments kicked in and I fell back on running.  Especially in corporate sponsored 10km races as I was the only volunteer amongst the desk jockeys. However, I could count on the non-participating desk jockeys’ overwhelming participation during the carbo-load session a day ahead of a race.

I dabbled in rugby, capoeira and muay thai and this search for variety led me to Crossfit where my interest does not falter as the program is constantly varied and always challenging. Now I work on improving PR’s!

www.reebokcrossfitenduro.com

 


 

Front Squat x 1 x 3

 

Snatch x 1 x 3

 

400m x 3

Megan Seegert (48) – 2014 Junior Worlds

***Dear Athletes, 0700hr & 1800hr Classes Only on 28th July Due Fundamentals***

 

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Teams of 3

 

20mins AMRAP

5 Burpee

7 TTB

9 KB Thruster 2 x 24Kg

 

GAMES UPDATE

***Dear Athletes, 0700hr & 1800hr Classes only on 28th July Due Fundamentals***

 

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OHS 1-1-1

 

5 Rds

60 Secs 3 MU + AMRAP DU

Rest 30 Secs