Author archive for Admin

  • WOD Blog | Workout of the day

    TUESDAY 19-09-2017

    - by Admin

    CROSSFIT

    A. STRENGTH TEST

    1RM push press
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    “Helen”
    3 rounds for time:
    400m run
    21 KB swings, 24/16
    12 pull-ups

     

    G.I. JOZI

    Weston ( Hero Wod)

    5 rounds for time of:
    Row, 1000 m
    Farmers Walk (Dumbbell), 45 lbs, 200 m
    Waiter Walk (Right Arm), 45 lbs, 50 m
    Waiter Walk (Left Arm), 45 lbs, 50 m

    Use Dumbells

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • WOD Blog | Workout of the day

    FRIDAY 15-09-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 max set of strict pull-ups
    Then 3 sets at 70% of that max

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 35/25
    Pull-ups (jumping)

    *7 min cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM weighted pull-up
    *Use no more than 7 sets to get there

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 43/30
    C2B pull-ups

    *7 min cap

     

  • WOD Blog | Workout of the day

    THURSDAY 14-09-2017

    - by Admin

    HAPPY BIRTHDAY TO RIAAN NEL!

    ENDURANCE CLUB

    RUNNING

    A. 5 sets of:
    100m at moderate pace (70% effort)
    100m at fast pace (80-90% effort)
    100m at moderate pace (70% effort)
    100m all out sprint

    -Rest 90 seconds between sets

    B. EMOM 8 minutes:
    Shuttle sprints
    0-10 and back
    0-20 and back

    G.I. JOZI

    2 Rounds

    Tabata 8 rounds p/movement
    Ski Erg (cal)
    Rolling Pistols ( scale to two legs)
    Toes2Bar/ Knee Tucks
    Air Bike (cal)

    1 minute rest between movements

  • WOD Blog | Workout of the day

    WEDNESDAY 13-09-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m every 90sec x 10 rounds
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)