6 October 2025
Strength / Skill
Deadlift
4 sets
- 2 reps @ 70%
Dumbbell Bench Press
- 3 sets
- 10 reps (light/moderate)
Workout of the Day
The Nine-Nine 15min
7 sets
1:00 AMRAP
- 5 Burpee over Bar ( Scale to UP-DOWNS or BJO’s)
- 7.5m OH Walking Lunge ( Scale Zercher Hold or DB’s to side)
- Max Burpee over Bar ( Scale to UP-DOWNS or BJO’s)
-rest 1:00 between sets-
(KG conv: 43/30 barbell)
7 October 2025
Strength / Skill
Gymnastics – Pressing
- 8-minute EMOM: Even:30s /Odd: 30s
Level 1:
- Ring Rows, Strict or Banded Pull Ups
- Banded lat pull-downs
Level 2:
- Strict Pull Ups
- Banded Pull Ups
Level 3:
- Kipping Pull Ups
- Banded lat pull-downs
Level 4:
- Ring Muscle Ups
- Banded lat pull downs
Workout of the Day
Mr. Tortilla 30min
7 Sets
- 400m Run or 500/450m Row or Ski
Intervals with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest
8 October 2025
Strength / Skill
Snatch 1×1
- Snatch: Build to a new 1RM
Workout Of The Day
The Bullpen 23min
2 sets
10:00 AMRAP
- 10/8 Echo Bike (Or 15/12 Cal Bike Erg)
- 6 Sandbag Cleans (70/45)
- 2 Wall Walks
-rest 3:00-
9 October 2025
Strength / Skill
Workout of the Day
Hyrox Simulation 36min
Teams of 3
18:00 AMRAP
- 10 DB Box Step Ups (50s/35s; 20in))
- 15 DB Bench (50s/35s)
- Max Cal Row until next partner reaches rower
- (KG conv: 60/40 Sled, 22.5/15 DBs)
Partner Workout
18:00 AMRAP
- 15/12 Cal Row
- 15/12 Ski
- Max distance Sled Push
10 October 2025
Strength / Skill
Back Squat
4 sets
- 2reps @ 70% (Focus on speed out of the hole)
Workout Of The Day
Game of Boyles 15min
Every 3:00 (5 sets)
- 8 Chest to Bar Pull-ups (Scale to Banded)
- 12 Front Squats
- 16 KB Swings (Scale to Russian)
(KG conv: 50/35 FS, 24/16 KB)
11 October 2025
Strength / Skill
Workout Of The Day
Bingpot! 30min
Teams of 2 (1:1)
5 sets each
- 30 Double Unders
- 10 Toes to Bar
- 200m Run
- 10 Toes to Bar
- 30 Double Unders
WOD
At CEY CrossFit Gym, situated between Somerset West and Strand, we’re dedicated to delivering top-tier fitness programming, highlighted by our renowned Workout of the Day sessions. Whether you’re a seasoned CrossFit enthusiast or new to functional fitness, we invite you to join us on the path to improved health and wellness.
Our gym provides easy access for locals seeking to enhance their fitness journey. Partnering with CrossFit Mayhem ensures our workout programming remains cutting-edge, offering challenging routines aimed at pushing your boundaries and achieving tangible results.
Each day, our experienced coaches craft a fresh, dynamic workout blending strength training, conditioning, and endurance. Scalable to all fitness levels, from novices to seasoned athletes, our WODs cater to diverse goals and abilities.
With expert guidance from our coaches, you’ll navigate each session safely and effectively, ensuring you maximize your potential.
At CEY CrossFit, we view fitness holistically, emphasizing mental resilience, community, and personal growth. Our inclusive environment fosters camaraderie among members, fostering a supportive space where you can challenge yourself alongside like-minded individuals.
It’s an opportunity to surpass your limits, break barriers, and discover your true capabilities. Whether you tackle the challenge solo or alongside friends, the sense of achievement from conquering a demanding WOD is unmatched.
New to CrossFit? No problem. Our coaches offer personalized guidance, ensuring you feel confident and empowered throughout your journey. Whether you’re a local seeking a fitness shake-up or passing through Somerset West or Strand, visit CEY CrossFit Gym and experience the WOD firsthand. With our world-class facilities, expert coaching, and supportive community, you’ll elevate your strength, endurance, and overall wellness to new heights.