Author archive for Admin

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    MONDAY 10-12-2018

    - by Admin

    HAPPY BIRTHDAY TO DEON ENGELBRECHT !

    A: CONDITIONING

    200m run
    15 UB wall balls, 20/14lbs to 3m
    10 C2B pull-ups

    Every 4 minutes x 4 rounds

    B: STRENGTH

    Push press
    Build to your heaviest TnG 5 for the day

  • WOD Blog | Workout of the day

    SATURDAY 08-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    CROSSFIT

    Fair Share – CompTrain

    Team of 3 with 30min Cap

    2 Rounds
    200m Run – Relay
    100 Power Snatches 35/25
    200m Run – Relay
    100 x Box Jump Overs
    200m Run – Relay
    100 x Thrusters 43/30

  • WOD Blog | Workout of the day

    FRIDAY 07-12-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    A: STRENGTH CONDITIONING

    Sumo deadlift
    5 x 5, ascending

    Superset with:

    Max kipping ring dips in 30 seconds

    B: CONDITIONING

    For time:
    21 left arm DB snatch, 30/22.5
    21 right arm DB snatch, 30/22.5
    21 pistols/leg
    15 left arm DB snatch, 30/22.5
    15 right arm DB snatch, 30/22.5
    15 pistols/leg
    9 left arm DB snatch, 30/22.5
    9 right arm DB snatch, 30/22.5
    9 pistols/leg

     

  • WOD Blog | Workout of the day

    THURSDAY 06-12-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    Row

    Row in a pyramid of 1-2-3-2-1 minutes, with one minute of rest in between each piece.

    Aim for max distance

    B: CONDITIONING

    100m easy pace
    50m all out
    50m easy pace
    100m all out
    50m easy pace
    50m all out

    Rest 1 minute and repeat for a total of 7 rounds.

    CROSSFIT

    A:

    7 sets w/ no rest between movements:
    6 Dbl DB split squats/leg, heavy
    12 Dbl DB Romanian deadlifts

    Rest while your buddy works

    B:

    3 rounds, each for time of:
    40/33 cal. row
    200m sled push, low load
    200m goblet carry, 32/24kg

    Rest 3 minutes between rounds