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WHAM BAM!!! a fun WOD day with CrossFit Knysna
9 Jul 2022 SAST (+02:00)
CrossFit Knysna
Details
Join us over the amazing Knysna Oyster Festival to get your fitness fix.
WHAM BAM, is a two workout fun fitness morning with one workout designed to really test your grit and another to push your strength to the limit. join in for just one of the two or you can brave it for both.
Workout 1 - WHAM
Fight Gone Bad (Heats start 8:00)
3 rounds for Score
1 - Wall Balls
2 - Sumo Deadlift High Pulls
3 - Box Jumps
4 - Push Press
5 - Row for calories
6 - Rest
in this workout athletes will work for 1 minute per station for 5 stations and then get 1 minute rest. This will be repeated for 3 rounds. The workout is scored by reps so the more reps you do the better your score. As this is a fun day we will not be providing judges but we will have people helping out. If you want an official score get a judge on the day or you can do it for the fun.
Workout 2 - BAM
Max Clean Ladder (Starts 12:00)
1 Bar that will rise in increments until there is one man and women standing.
Mens starting weight - 80kg
Womens starting weight - 50kg
athletes can choose not to lift a weight and can start at a weight they want to. Athletes can also lift as many times as the ladder goes up, but if an athlete misses a lift they are out of this event. There can be only one!
Information
Organiser
The Club Knysna
Information
Organiser
The Club Knysna
Info
Join us over the amazing Knysna Oyster Festival to get your fitness fix.
WHAM BAM, is a two workout fun fitness morning with one workout designed to really test your grit and another to push your strength to the limit. join in for just one of the two or you can brave it for both.
Workout 1 - WHAM
Fight Gone Bad (Heats start 8:00)
3 rounds for Score
1 - Wall Balls
2 - Sumo Deadlift High Pulls
3 - Box Jumps
4 - Push Press
5 - Row for calories
6 - Rest
in this workout athletes will work for 1 minute per station for 5 stations and then get 1 minute rest. This will be repeated for 3 rounds. The workout is scored by reps so the more reps you do the better your score. As this is a fun day we will not be providing judges but we will have people helping out. If you want an official score get a judge on the day or you can do it for the fun.
Workout 2 - BAM
Max Clean Ladder (Starts 12:00)
1 Bar that will rise in increments until there is one man and women standing.
Mens starting weight - 80kg
Womens starting weight - 50kg
athletes can choose not to lift a weight and can start at a weight they want to. Athletes can also lift as many times as the ladder goes up, but if an athlete misses a lift they are out of this event. There can be only one!