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Thursday 23 April 2015

A: Fight Gone Bad

3 Rounds of

1min Wall Balls

1min Sumo Deadlift High-Pull

1min Box Jumps

1min Push Press

1min Burpees

1min Rest

Perform as many reps as possible

Crossfit Johannesburg

CFSR WOD 4.21.2015


 “There is no substitute for victory”


Monday 20 April 2015

A: Overhead Squat 4-4-4-4

B: 10 Min EMOM

10 Push Ups

10 Sit Ups


CF log 18/04/15 (Sat)

Today was Coach Methena’s last day at hub. So to make it special, all of us did the workout he did when he first joined, which was Open workout 12.4. 510 more words


It's Official, I will be Competing in the Asia Championships North Sectional!

After this original post a couple weeks back and a couple of other setbacks; I qualified after all in the first ever Korea Throwdown in the Rx Male Division. 15 more words

CrossFit Games

Thursday 16 April 2015


Split Jerk 2-2-2-2



400m then

50 wall balls
40 Toes2bar
30 shoulders2overhead(60;40)
20 burpees over bar
10 squat cleans(60;40)

Please log your time on… 13 more words


Noel News

In case you haven’t heard, Noel is going to Regionals!!! This year, it was much harder to qualify. They only took the top 20 from each Region, as opposed to last year when they took the top 48. 116 more words