Author archive for Admin

  • WOD Blog | Workout of the day

    THURSDAY 24-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JAN POTGIETER!

    CROSSFIT

    In groups of 3, EMOM 16:

    1: 5 box step-ups/leg, heavy DBs/KBs
    2: 10m seated sled pull
    3: 2 TGU/arm
    4: Rest

    Then, 2 rounds for time of:
    100m DB waiter’s carry, left arm
    100m DB waiter’s carry, right arm
    10 sandbag/D-ball/Atlas stone cleans, 65/40kg
    500m run

    ENDURANCE CLUB

    A. BREATHING WORK

    This is your specific warm-up
    5 rounds of:
    1 min air bike w/ nasal only breathing
    200m run, only breathing OUT through the mouth

    B. CONDITIONING

    3 rounds, EACH for time of:
    1000m/750m row
    12 burpees

    Rest 3-5 minutes/round (depending on how many/rower)

    *Your aim for the session is negative splits. That means, each interval
    should be faster than the previous, the last interval being the quickest.

  • WOD Blog | Workout of the day

    TUESDAY 22-05-2018

    - by Admin

    HAPPY BIRTHDAY TO LINSAY ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 3, ascending

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

  • WOD Blog | Workout of the day

    MONDAY 21-05-2018

    - by Admin

    HAPPY BIRTHDAY TO HERCULES SMIT!

    LEVEL 1

    CONDITIONING

    8 rounds for time:
    4 strict push-ups
    6 heavy ball slams
    8 front squats
    50 single skips

    LEVEL 2

    CONDITIONING

    8 rounds for time:
    4 bar MU
    8 OHS, 75/61
    35 DU

  • WOD Blog | Workout of the day

    FRIDAY 18-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JEAN-PIERRE DU PREEZ!

    LEVEL 1

    A. STRENGTH

    1. Back squat
    3 x 3, sets across

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval

    LEVEL 2

    A. STRENGTH

    1. Back squat
    3 x 2, 90%

    2. Barbell floor press
    3 x 10, sets across–heavy

    B. CONDITIONING

    Alternating Tabata Intervals
    1: KB goblet hold, heavy
    2: Dbl DB bicep curls
    3: Ring rows

    8 intervals/movement but change stations every interval

  • WOD Blog | Workout of the day

    THURSDAY 17-05-2018

    - by Admin

    CROSSFIT

    10 sets of:
    1 tuck to inverted hang
    3 ring pull-ups
    5 spidy push-ups/side
    10m DB bear crawl

    -Rest 30 secs between sets-

    Then, 8 rounds for time of:
    8 toes to rings
    12 Dbl DB hang power clean + jerk
    16/12 cal. row

    ENDURANCE CLUB

    A. BREATHING WORK

    In groups, complete 10 x 30 sec each:
    Air bike w/ nasal only breathing

    B. CONDITIONING

    Running day

    8 sets of:
    100m moderate pace (75%)
    100m fast pace (85%)
    100m easy pace (50%)
    100m all out sprint

    -Rest 60 sec between sets-