Author archive for Admin

  • WOD Blog | Workout of the day

    WEDNESDAY 17-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    3 snatch deadlift
    2 hang power snatch
    1 overhead squat
    – Same load across

    B. CONDITIONING

    AMRAP 7:
    10 DB snatch, 22.5/15
    10 goblet reverse lunges, 22.5/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    1 snatch deadlift
    1 hang snatch
    1 overhead squat
    – Ascending load

    B. CONDITIONING

    AMRAP 7:
    7 power snatch, 45/30
    10 OH reverse lunges, 45/30

  • WOD Blog | Workout of the day

    TUESDAY 16-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    Come down to active hang
    Hold for 10-20 secs

    B. CONDITIONING

    AMRAP 24:
    12 box jump step downs, 20″
    9 DB push press per arm, 15/10
    15/12 cal. bike/row

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    AMRAP 24:
    15 box jump overs, 24/20″
    9 DB push press per arm, 22.5/15
    21/15 cal. bike/row

  • WOD Blog | Workout of the day

    MONDAY 15-10-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 and 1/4 Front Squats
    5 x 3, 75%
    Sets across

    B. CONDITIONING

    EMOM 15:
    1: Kipping pull-ups, reps at 60%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict hanging leg raises

    LEVEL 2

    A. STRENGTH

    1 and 1/4 Front Squats
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    EMOM 15:

    1: Kipping ring muscle-up, reps at 70%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict TTB

  • WOD Blog | Workout of the day

    SATURDAY 13-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 3RM in 15 minutes

    These are reset reps, NO TnG. But it must not take longer than 50 secs to complete a set.

    B. CLEAN & JERK

    2 clean + 1 jerk
    Establish a max in 15 minutes

    CROSSFIT

    TENACITY TESTING

    For time:

    4 plate get-ups, 20/10
    400m plate run, 20/10
    5 Zercher plate lunges per leg, 20/10
    50 burpees with jump onto plate
    6 plate shoulder to overhead, 20/10
    600m run (no plate)
    7 overhead plate lunges per leg, 20/10
    70 wall balls, 10/7 to 3m

  • WOD Blog | Workout of the day

    FRIDAY 12-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULLING

    Max unbroken horizontal ring row
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    18/12 cal. row
    15 slam balls
    9 front squats, 50/35

    LEVEL 2

    A. GYMNASTICS PULLING

    Max unbroken ring muscle-ups (kipping)
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    21/15 cal. row
    15 C2B pull-ups
    9 overhead squats, 61/43