17 March 2025
Strength/Skill
Finisher: 1000m Row Time Trial
- Row 1000m for time
–
Workout of the Day
Thunderbird 18min
50-40-30-20-10
- Double Unders
25-20-15-10-5
- Single Arm Dumbbell Push Press
5-4-3-2-1
- Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)
(KG conv: 22.5/15 DBs)
18 March 2025
Strength/Skill
Pause Front Squat 1×2
- Heavy 2 rep Pause Front Squat
- (Build in weight)
Workout of the Day
Camaro 17min
2 Rounds
- 15 Power Snatch
- 15 Bar Facing Burpees
-@6:00–
2 Rounds
- 12 Overhead Squats
- 12 Burpee Box Jump Overs (24/20)
-@12:00–
2 Rounds
- 10 Squat Snatch (95/65)
- 10 Burpee Box Get Overs (30/24)
(KG conv: 43/30 barbell)
19 March 2025
Strength/Skill
Gymnastics Skill 15 min
- Level 1: single-unders
- Level 2: double-unders
- Level 3: crossover singles
- Level 4: crossover doubles
Workout Of The Day
Impala
12:00 AMRAP
- 4-8-12-16-20. . .
- Single DB Box Step Ups(24/20)
- 10 GHDs (Or Stick Sit Ups)
(KG conv: 22.5/15 DB)
20 March 2025
Strength/Skill
Dead-stop Shoulder Press 1×2
- Heavy 2-rep Dead Stop Shoulder Press
- (Build in weight)
Workout of the Day
Eldorado 22min
2 sets (Begin set 2 at 12:00)
21-15-9
- Cal Row
- Cal Ski (or Burpees)
- Cal Echo Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
21 March 2025
Strength/Skill
Snatch Balance 1×1
- Build up to a Heavy Snatch Balance
-rest 60-90 sec between sets-
Workout Of The Day
Super Bee
5 Rounds
- 300m Run (or 15 Shuttle Runs)
- 8 Hang Squat Cleans
- 4 Wall Walks
(KG conv: 70/45 HSC)
22 March 2025
Strength/Skill
Glutes and Core
4 rounds:
- 10 Weighted Hip Thrust
-rest 30 sec-
- 10 Rear Foot Elevated DB Split Squat
-rest 30 sec-
- 10 Single Leg DB Hip Thrust
-rest 30 sec-
- 15 KB Side Bend (each side)
Workout Of The Day
Hyrox simulation 40min
Teams of 2
- 150/120 Cal Echo Bike
- 10x30m Farmer Carry (30s/22.5s) (5 each 1:1)
- 100/75 Cal Echo Bike
- 50 Power Snatches (60/43)(or 100 Wallballs)
- 50/40 Cal Echo Bike
- 30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
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.