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Willem van Lingen 10/09/2020 Stellenbosch Workout 6 For time:
4 Rounds:

- 10 Alternating Dumbell (DB) Step-up (DB's on shoulders) - 15Kg DB's
- 15 DB Goblet Squats
- 20 Double DB Heel Tap
- 100m DB Carry - 20 Kg DB

Project Run:
1000m at 60% 		20m 24s
Performed as RX
Willem van Lingen 10/07/2020 Stellenbosch Workout 5 4 Rounds: 4min per round

- Min 1: 200m Run
- Min 2: 12 x Ring dips (Scaled -Box dips)
- Min 3: 20 x Kettlebell swings to overhead - 16 Kg
- Min 4: Rest

Project Run: For time
- 400m (Rest 1min)
- 800m (Rest 2min
- 400m (Rest 1min)
- 200m (Rest 1min)
- 200m
 27m 56s
Performed as RX
Willem van Lingen 10/05/2020 Stellenbosch Workout 4 3 Rounds: 24 - 12 - 06

- Deadlift
- Hang Power Clean
- Row - number of reps per round = Calories 		12m 07s
Performed as RX
Willem van Lingen 10/02/2020 Stellenbosch Workout 3 Sets: 6

- 3 x Hang Squat clean + Front squat - 30Kg - 50Kg
(Reps must be unbroken; Bar may not touch ground)
- Rest while adding weights

Sets: 4

- 400m Run for time
- Rest 2min between runs		 6 rounds 0 reps
Performed as RX
Willem van Lingen 09/30/2020 Stellenbosch Workout 2 Chipper:

10 - Wall Walks
20 - Clapping Pushups
30 - Jump Throughs
40 - Weighted Sit-ups
50 - Barbell bends		 13m 25s
Performed as RX
Willem van Lingen 09/28/2020 Stellenbosch 1st Workout For time:
3 Rounds: 6, 12, 18
- Push Jerks - 25kg
3 Rounds: 24, 36, 48
- Air Squats
End off:
- 1000m row

 11m 56s
Performed as RX
Willem van Lingen 09/21/2020 Stellenbosch CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 6m 47s
Performed as RX
Willem van Lingen 07/06/2020 Stellenbosch The Ladder For time:
Reps per set: 10,9,8,7,6,5,4,3,2,1

Lunges (no of reps per leg)
Burpees
Pushups
Squats
1x40m sprint		 22m 35s
Performed as RX
Willem van Lingen 06/24/2020 None None For Time: 21, 15, 9 reps of

- Man makers (7.5kg)
- Kettlebell swings (10kg)
- Incline situps
- Hanging Cleans Press (28kg)
 34m 18s
Performed as RX
Willem van Lingen 06/22/2020 Stellenbosch Spinning Catherine For Time:
160 x Rope Jumps
10m Walking Lunges - 13kg Dumbell per Hand
24 x Dumbell Thrusters
10m Walking Lunges - 13kg Dumbell per Hand
24 x Dumbell Thrusters
10m Walking Lunges - 13kg Dumbell per Hand
160 x Rope Jumps		 13m 09s
Performed as RX
Willem van Lingen 06/16/2020 Stellenbosch Tester For Time:
100 Rope jumps
21, 15, 9 reps per round of:
Deadlifts
Barbell Thrusters
100 Rope Jumps
 40m 00s
Performed as RX
Willem van Lingen 06/16/2020 Stellenbosch None For Time:
100 Rope Jumps
21, 15, 9 reps for 3 rounds of:
Deadlifts @ 38kg
Barbell Thrusters @ 28kg
100 Rope Jumps		 19m 05s
Performed as RX
Willem van Lingen 06/15/2020 HarperFit Cindy (No Pull Up Bar) Cindy with no pull up bar
20 Minute AMRAP (do as many rounds as possible in 20 minutes, count the number of rounds completed)
5 burpees
10 push ups
15 squats
 9 rounds 5 reps
Performed as RX
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