Wings Elite Fitness

Wings Elite Fitness

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Designed for athletes.
No qualifiers. No categories, we don’t do labels and we don’t care whether you are straight out of an on-ramp course or a Games athlete. In fact, we don’t test you on how good you are at going to the gym. We do test you on how far you are willing to push yourself for the sake of your team.
It’s not for everyone. It’s hard. Uncomfortable. Terrifying at times, they say.
If this gets you fired up, we’d like to see you on the beach 🔥 Europe 2020 is sold out - Cape Town 16-17 November is your next Tribal Clash. Head to our website to book, www.tribalclash.com
Hey CrossFit Wings,

We are looking for volunteers and judges for the Garden Route Games.

Please go and register yourself / friend on the event page as a volunteer or judge if you are interested in being part of the fun.

We want the finalized list of awesome "no-rep" judges by next week Thursday 13th ;-)

It will also require attending a 2hr workshop Saturday 22nd Sept, on judging and judging standards for the competition.

Couples Crossfit

A community of strong people inspiring one another to work hard, each at their own level. Better movement mechanics, bigger work capacity, increased physical ability and health.

Operating as usual

08/06/2021

Wings Workout of the day 8 June 2021

Complete For Time:
11-9-7-5-3-1, reps of:
Pull Up(C-t-B)
Burpee Box Jump Over
(GHD) Sit Up
24/16kg Goblet Squats(32/24kg)
35/20kg Strict Press(45/30kg)
Double Under(x5)
(55-45-35-25-15-5)
(24min CAP)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 8 June 2021

Complete For Time:
11-9-7-5-3-1, reps of:
Pull Up(C-t-B)
Burpee Box Jump Over
(GHD) Sit Up
24/16kg Goblet Squats(32/24kg)
35/20kg Strict Press(45/30kg)
Double Under(x5)
(55-45-35-25-15-5)
(24min CAP)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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07/06/2021

Wings Workout of the day 7 June 2021

E-M-O-M, for 10min:
Overhead Squat
4-4-3-3-2-2-1-1-1-1

Rest 5min

6min AMRAP:
2x 55/37kg Sn**ch(65/43kg)
4x Toes-to-Bar
6x 24/20" Box Jump
3min Rest
Do 2 Rounds(15min)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 7 June 2021

E-M-O-M, for 10min:
Overhead Squat
4-4-3-3-2-2-1-1-1-1

Rest 5min

6min AMRAP:
2x 55/37kg Sn**ch(65/43kg)
4x Toes-to-Bar
6x 24/20" Box Jump
3min Rest
Do 2 Rounds(15min)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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04/06/2021

Wings Workout of the day 4 June 2021

1. "Randy"
For time:
75x 35/25kg Power Sn**ch

At 15:00

2. "Annie"
For Time:
50-40-30-20-10 reps of:
Double Under
Sit Up

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 4 June 2021

1. "Randy"
For time:
75x 35/25kg Power Sn**ch

At 15:00

2. "Annie"
For Time:
50-40-30-20-10 reps of:
Double Under
Sit Up

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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03/06/2021

Wings Workout of the day 3 June 2021

Every 90sec, for 7 sets:
(0:00; 1:30; 3:00; 4:30; 6:00; 7:30; 9:00)
Back Squat
6-5-4-3-2-1-1

Rest 4min

14min AMRAP:
5x 50/35kg Bear Complex(60/40kg)
10x Burpee Bar Jump
15x Toes-to-Bar

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 3 June 2021

Every 90sec, for 7 sets:
(0:00; 1:30; 3:00; 4:30; 6:00; 7:30; 9:00)
Back Squat
6-5-4-3-2-1-1

Rest 4min

14min AMRAP:
5x 50/35kg Bear Complex(60/40kg)
10x Burpee Bar Jump
15x Toes-to-Bar

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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03/06/2021

Wings Workout of the day 2 June 2021

10min AMRAP:
7cal Bike
7x 24/16kg KB Swing(32/24kg)
7x HSPU

Rest 7min

10min AMRAP:
7cal Row
7x Burpee
1x Rope Climb

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 2 June 2021

10min AMRAP:
7cal Bike
7x 24/16kg KB Swing(32/24kg)
7x HSPU

Rest 7min

10min AMRAP:
7cal Row
7x Burpee
1x Rope Climb

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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01/06/2021

Wings Workout of the day 1 June 2021

1. At 0:00: For Time (6min Cap) :
30x Double Under
10x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

2. At 6:00: For Time (6min Cap) :
30x Double Under
8x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

3. At 12:00: For Time (6min Cap) :
30x Double Under
6x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

4. At 18:00: For Time (6min Cap) :
30x Double Under
4x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

5. At 24:00: For Time (6min Cap) :
30x Double Under
2x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 1 June 2021

1. At 0:00: For Time (6min Cap) :
30x Double Under
10x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

2. At 6:00: For Time (6min Cap) :
30x Double Under
8x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

3. At 12:00: For Time (6min Cap) :
30x Double Under
6x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

4. At 18:00: For Time (6min Cap) :
30x Double Under
4x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

5. At 24:00: For Time (6min Cap) :
30x Double Under
2x Bar Muscle Up
6x 60/40kg Clean & Jerk(70/47kg)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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31/05/2021

Wings Workout of the day 31 May 2021

Every 90sec, for 5 sets:
(0:00; 1:30; 3:00; 4:30; 6:00)
Front Squat
5-4-3-2-1

Rest 5min

Complete 7 Rounds of:
15x Wall Ball
10x 90/60kg Dead Lift(100/70kg)
10x 24/20" Box Jump
(20min Cap)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 31 May 2021

Every 90sec, for 5 sets:
(0:00; 1:30; 3:00; 4:30; 6:00)
Front Squat
5-4-3-2-1

Rest 5min

Complete 7 Rounds of:
15x Wall Ball
10x 90/60kg Dead Lift(100/70kg)
10x 24/20" Box Jump
(20min Cap)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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28/05/2021

Wings Workout of the day 28 May 2021

"Murph"-Modified
Complete For Time:(40min CAP)
Buy-in: 1000m Run
15 Rounds of:
5x Pull Up
10x Push Up
15x Squat
Buy-out: 1000m Run

Scale to:
Half-"Murph"
800m Run / 10 Rnds

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 28 May 2021

"Murph"-Modified
Complete For Time:(40min CAP)
Buy-in: 1000m Run
15 Rounds of:
5x Pull Up
10x Push Up
15x Squat
Buy-out: 1000m Run

Scale to:
Half-"Murph"
800m Run / 10 Rnds

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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27/05/2021

Wings Workout of the day 27 May 2021

1min per Station, AMRAP:
Row (cal's)
Burpee
Double Under
Sit Up
40/25kg Clean & Jerk(50/35kg)
1min Rest
Do 3 Rounds(17min)

For Time:
30cal Bike

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 27 May 2021

1min per Station, AMRAP:
Row (cal's)
Burpee
Double Under
Sit Up
40/25kg Clean & Jerk(50/35kg)
1min Rest
Do 3 Rounds(17min)

For Time:
30cal Bike

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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26/05/2021

Wings Workout of the day 26 May 2021

E-M-O-M, for 10min:
Power Sn**ch
5-5-4-4-3-3-2-2-1-1

Rest 5min

6min AMRAP:
5x 50/35kg Sn**ch(60/40kg)
5x Ring Dip / P.Bar Dip

Rest 3min

6min AMRAP:
3x 60/40kg Sn**ch(70/47kg)
3x Ring PU+Ring Dip(RMU)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 26 May 2021

E-M-O-M, for 10min:
Power Sn**ch
5-5-4-4-3-3-2-2-1-1

Rest 5min

6min AMRAP:
5x 50/35kg Sn**ch(60/40kg)
5x Ring Dip / P.Bar Dip

Rest 3min

6min AMRAP:
3x 60/40kg Sn**ch(70/47kg)
3x Ring PU+Ring Dip(RMU)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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25/05/2021

Wings Workout of the day 25 May 2021

Complete 4 Rnds, each for Time:
New Rnd starts every 7mins
16x Wall Ball
16x 24/16kg KB Swing(28/20kg)
16x 24/20" Box Jump
16/12cal Row / Bike
(7min CAP on each Round)

Rnd1 : 0:00 - 7:00
Rnd2 : 7:00 - 14:00
Rnd3 : 14:00 - 21:00
Rnd4 : 21:00 - 28:00

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 25 May 2021

Complete 4 Rnds, each for Time:
New Rnd starts every 7mins
16x Wall Ball
16x 24/16kg KB Swing(28/20kg)
16x 24/20" Box Jump
16/12cal Row / Bike
(7min CAP on each Round)

Rnd1 : 0:00 - 7:00
Rnd2 : 7:00 - 14:00
Rnd3 : 14:00 - 21:00
Rnd4 : 21:00 - 28:00

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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24/05/2021

Wings Workout of the day 24 May 2021

Every 2min, for 10min:
25x Double Under
3x Squat Clean
(Build to a heavy set of 3)

Rest 5min

10 Rounds For Time:
4x 50/35kg Hang Pwr Clean(60/40kg)
4x 50/35kg Thruster(60/40kg)
4x 50/35kg Push Jerk(60/40kg)
(15min CAP)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 24 May 2021

Every 2min, for 10min:
25x Double Under
3x Squat Clean
(Build to a heavy set of 3)

Rest 5min

10 Rounds For Time:
4x 50/35kg Hang Pwr Clean(60/40kg)
4x 50/35kg Thruster(60/40kg)
4x 50/35kg Push Jerk(60/40kg)
(15min CAP)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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21/05/2021

Wings Workout of the day 21 May 2021

"Linda" (Modified):
For Time/Reps: (8min Cap,each)
1. 10-8-6-4-2 reps of:
100/70kg Dead Lift(120/80kg)
Bike (cal's)
2min Rest/Transition
On 10:00:
2. 10-8-6-4-2 reps of:
60/40kg Bench Press(80/50kg)
Row (cal's)
2min Rest/Transition
On 20:00:
3. 10-8-6-4-2 reps of:
50/35kg Squat Cln(60/40kg)
Burpee

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 21 May 2021

"Linda" (Modified):
For Time/Reps: (8min Cap,each)
1. 10-8-6-4-2 reps of:
100/70kg Dead Lift(120/80kg)
Bike (cal's)
2min Rest/Transition
On 10:00:
2. 10-8-6-4-2 reps of:
60/40kg Bench Press(80/50kg)
Row (cal's)
2min Rest/Transition
On 20:00:
3. 10-8-6-4-2 reps of:
50/35kg Squat Cln(60/40kg)
Burpee

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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20/05/2021

Wings Workout of the day 20 May 2021

E-M-O-M, for 7min:
3x Sn**ch
5min Rest

1. 4:30 AMRAP:
16x Bar Jump
8x 40/25kg Sn**ch(45/30kg)
8x HSPU / DB Push Press
2:30 Rest
(On 7:00) 2. 4:30 AMRAP:
12x Bar Jump
6x 45/30kg Sn**ch(55/40kg)
6x HSPU / DB Push Press
2:30 Rest
(On 14:00) 3. 4:30 AMRAP:
8x Bar Jump
4x 50/35kg Sn**ch(65/47kg)
4x HSPU / DB Push Press

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 20 May 2021

E-M-O-M, for 7min:
3x Sn**ch
5min Rest

1. 4:30 AMRAP:
16x Bar Jump
8x 40/25kg Sn**ch(45/30kg)
8x HSPU / DB Push Press
2:30 Rest
(On 7:00) 2. 4:30 AMRAP:
12x Bar Jump
6x 45/30kg Sn**ch(55/40kg)
6x HSPU / DB Push Press
2:30 Rest
(On 14:00) 3. 4:30 AMRAP:
8x Bar Jump
4x 50/35kg Sn**ch(65/47kg)
4x HSPU / DB Push Press

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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19/05/2021

Wings Workout of the day 19 May 2021

1. 1min per Station, AMRAP:
Row (cal's)
Push Up
Box Jump
Rest 1min
Do 3 Rounds (11min)

5min Rest/ Change Over

2. 1min per Station, AMRAP:
Bike (cal's)
Pull Up
Squat
Rest 1min
Do 3 Rounds (11min)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 19 May 2021

1. 1min per Station, AMRAP:
Row (cal's)
Push Up
Box Jump
Rest 1min
Do 3 Rounds (11min)

5min Rest/ Change Over

2. 1min per Station, AMRAP:
Bike (cal's)
Pull Up
Squat
Rest 1min
Do 3 Rounds (11min)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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18/05/2021

Wings Workout of the day 18 May 2021

Complete for Time:
5x Burpee to Target(RMU)
50x Double Under
40x 60/40kg Dead Lift(70/47kg)
5x Burpee to Target(RMU)
50x Double Under
30x 60/40kg Front Squat(70/47kg)
5x Burpee to Target(RMU)
50x Double Under
20x 60/40kg Push Jerk(70/47kg)
5x Burpee to Target(RMU)
50x Double Under
10x 60/40kg Thruster(70/47kg)
(24min Cap)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 18 May 2021

Complete for Time:
5x Burpee to Target(RMU)
50x Double Under
40x 60/40kg Dead Lift(70/47kg)
5x Burpee to Target(RMU)
50x Double Under
30x 60/40kg Front Squat(70/47kg)
5x Burpee to Target(RMU)
50x Double Under
20x 60/40kg Push Jerk(70/47kg)
5x Burpee to Target(RMU)
50x Double Under
10x 60/40kg Thruster(70/47kg)
(24min Cap)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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17/05/2021

Wings Workout of the day 17 May 2021

E-M-O-M, for 10min:
3x Power Clean Push Jerk

Rest 5min

Complete 3 Rounds for Time:
10x 22.5/15kg 1-Arm Sn**ch(30/20kg)
10x Burpee Box Jump Over
10x Toes-to-Bar
10x Burpee Box Jump Over
(15min Cap)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 17 May 2021

E-M-O-M, for 10min:
3x Power Clean Push Jerk

Rest 5min

Complete 3 Rounds for Time:
10x 22.5/15kg 1-Arm Sn**ch(30/20kg)
10x Burpee Box Jump Over
10x Toes-to-Bar
10x Burpee Box Jump Over
(15min Cap)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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14/05/2021

Wings Workout of the day 14 May 2021

E-M-O-M, for 5min:
3x Front Squat
Rest 5min
"Nate"
20min AMRAP:
2x Muscle Up
4x Handstand Push Up
8x 32/24kg KB Swing
or
"Mary" - Modified
20min AMRAP:
5 x Handstand Push Up / 1x Wall Walker
10 x 22.5/15kg Backward Lunge(Pistol Squat)
15 x 24/16kg KB Swing

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 14 May 2021

E-M-O-M, for 5min:
3x Front Squat
Rest 5min
"Nate"
20min AMRAP:
2x Muscle Up
4x Handstand Push Up
8x 32/24kg KB Swing
or
"Mary" - Modified
20min AMRAP:
5 x Handstand Push Up / 1x Wall Walker
10 x 22.5/15kg Backward Lunge(Pistol Squat)
15 x 24/16kg KB Swing

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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13/05/2021

Wings Workout of the day 13 May 2021

"Murph" prep Workout:
Buddy Workout
Complete For Time:
20x Shuttle Sprint(Relay)
100x Pull Up
800m Run(Relay)
120x Push Up
20x Shuttle Sprint(Relay)
140x Squat(Synchronized)
(30min CAP)

#wingselitefitness #fitness #weightloss #functionalfitness #wod #gardenroute #bemorehuman #homewod #covid_19 @rebelelitefitness⁠
📧 - Contact us to book your class⁠
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Wings Workout of the day 13 May 2021

"Murph" prep Workout:
Buddy Workout
Complete For Time:
20x Shuttle Sprint(Relay)
100x Pull Up
800m Run(Relay)
120x Push Up
20x Shuttle Sprint(Relay)
140x Squat(Synchronized)
(30min CAP)

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Week 4 - Workout 4
🤸‍♂️Week 3- Workout 3:For time(2min CAP): 30x Toes-to-Bar. ✔ There will be a scaled option for this weeks challenge. You...
🤸‍♂️Week 2- Workout 2:1:30min AMRAP of Double unders. ✔ There will be a scaled option for this weeks challenge. You can ...
🤸‍♂️Week 1- Workout 1:30 x Burpees for time.❗Remember to take a video of your workout!🎦 Please go to the following link ...
🚀We will be running a Lockdown challenge for the next 5 weeks. 🏋️‍♂️Anyone welcome to join. Home workouts without any eq...
REEBOK NANO X
REEBOK NANO X
DB Push Press
#Repost @crossfitgames• • • • • •Visit @CrossFit to watch CrossFit Founder Greg Glassman’s seven-minute talk on “Chronic...
💥POST YOUR SCORES BELOW!#Repost @crossfitgames• • • • • •“Ultimately, the goal for these workouts is to have fun, rope y...

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No 10 Industrial Street, George Industria
George
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