12 January 2026
Strength / Skill
Deadlift 4×5
Every 2:30 × 4 sets
- 5 Deadlifts @ 65%
Workout of the Day
Little House on the Prairie 22min
- 30 Toes to Bar (Strict)
- 30 Back Squats (43/30) (Empty BB)
- 30 Burpees
-Rest 1:00-
- 20 Toes to Bar
- 20 Front Squats (50/35) (KB front squat)
- 20 Burpee to Bar
-Rest 1:00-
- 10 Toes to Bar
- 10 Overhead Squats (60/43) (PVC / Banded or Air)
- 10 Bar Facing Burpees
13 January 2026
Strength / Skill
Gymnastics: Handstand Push Ups
Stand
- 9 min EMOM:
- Min 1: 12 Double DB Seated Strict Press with legs extended
- Min 2: 20-30 sec DBL DB OH Hold with legs extended
- Min 3: Rest
Prog & Mast
- Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
- Min 2: 4 Strict HSPUs with 4 sec negative
RX
- Min 1: AMRAP Strict HSPUs to floor in 30 sec
- Min 2: AMRAP unbroken Strict HSPUs to 2″ riser in 30 sec
Workout of the Day
Home Improvement 24min
4 sets:
- P1: 25/20 Cal Echo Bike
- P2: 75 Double Unders
- 15 DB Push Press (22.5s/15s) ( Heavy Single DB or KB)
- (Switch once both are complete)
-rest 2:00 between sets-
14 January 2026
Strength / Skill
Power Clean & Jerk 8×3
Every 1:00 (8:00)
- 3 Power Clean and Jerks (singles) @ RPE 6
Workout Of The Day
Family Matters 12 min
12:00 AMRAP
- 15 KB Swings (24/16)
- 15 GHDs (Or Stick Sit Ups)
- 15 Box Jumps (24/20)
15 January 2026
Strength / Skill
Back Squat 5×4
Every 2:30 × 5 sets
- 4 Back Squats @ 65%
Workout of the Day
Hyrox Simulation 22min
- 150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Cal Row”
- Cash out 1 mile run once squats are done
16 January 2026
Strength / Skill
Shoulder Push Press or Jerk 4×5
Every 2:00 × 4 sets
- 5 Shoulder Press @ 62%
Workout Of The Day
Open 18.4/20.3 (9min)
21-15-9
- Deadlifts (142.5/92.5)
- HSPU
-into-
21-15-9
- Deadlifts (102.5/70)
- 15m HSW (Or 4 Wall Walks) after each set of Deadlifts
17 January 2026
Strength / Skill
Workout Of The Day
Malcolm in the Middle 30min
Teams of 2
4 Rounds
- 400m Run together (or 50/40 Calorie Air Bike, shared)
- 25 Strict Pull Ups
- 50 Bench Press (60/35)
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.