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  • Wednesday 13/12/2017

    CrossFit Kwetu – CrossFit Warm-up 6 Min AMRAP 1 Length Bunny Hops 10 KB Deadlifts 10 Med Ball Cleans 10 PVC OHS Technique movement technique + standards Metcon (Time) Christine’s Birthday WOD! Happy Birthday and enjoy this horror show! For Time – Competition – 33 Deadlifts(125/85) 33 KB Swings (32/24) Run 400m 33 OHS (50/35)

  • Tuesday 12/12/2017

    CrossFit Kwetu – CrossFit Warm-up Cone grab Team Tag Metcon (AMRAP – Reps) Teams of 5 20min AMRAP One person at each station rotate when station ahead clears – 10 DB man makers (You choose the weight) 25 wall ball shots 400m run 30 Box Jumps 5 Burpee MU (ring or bar OR Burpee Pull

  • Monday 11/12/2017

    CrossFit Kwetu – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance

  • Sunday 10/12/2017

    CrossFit Kwetu – CrossFit Warm-up 200m Run Bosman OHS 5 x 5 200m Run 20 Mountain Climbers Metcon (Time) For time: 1 Mile Run 30 Squat Snatches (60/43) 1 Mile Run 30 Thrusters (60/43) 1 Mile Run 30 Squat Cleans (60/43) Scale as necessary – Weight on lifts or Run to 800m Time Cap 45