Author archive for Admin

  • WOD Blog | Workout of the day

    TUESDAY 21-11-2017

    - by Admin

    HAPPY BIRTHDAY TO DENISE CARIPIS AND SHIRLEY MORRITT!

    CROSSFIT

    LEVEL 1

    5 rounds for time of:
    3 power clean & jerk, 52/35
    7 box HSPU
    90 single skips or 25 DU attempts

    *10 min cap

    B. BURNER

    Tabata sit-ups and push-ups
    *Complete all sit-up rounds first

    LEVEL 2

    A. CONDITIONING

    5 rounds for time of:
    1 power clean & jerk, 80% of max clean & jerk
    7 strict HSPU
    37 DU

    *10 min cap

    B. BURNER

    Tabata sit-ups and push-ups
    *Complete all sit-up rounds first

    GI JOZI

    3 ROUNDS

    4 min AMRAP
    OH Carry 40m
    Sled Push 40m

    1 min Rest

    4 min AMRAP
    TTB / Knee Tucks x 10
    Russian Twists 10/10

    1 min Rest

    4 min AMRAP:
    Bike 10/12 cal
    DU 20/40

    1 min Rest

  • WOD Blog | Workout of the day

    MONDAY 20-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JULIEN RAJAN, AND FOR TODAY TO ANDRE VILJOEN AND HELENA MARQUES!

    A. STRENGTH CONDITIONING

    3 rounds of:
    5 single arm deadlifts, AHAFP
    7 Dbl Kb push press, AHAFP
    9 strict TTB

    B. CONDITIONING

    In teams of 4, 4 rounds each of:
    40m sled push, moderate load/fast pace
    4 x 15m shuttle sprints

    Rest while your buddies work

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    FRIDAY 17-11-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    In pairs, 12 rounds of:
    20 second static hang
    Max rep strict push-ups
    *While buddy 1 hangs the other does push-ups. Rotate for 12 rounds each.

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    In pairs, 30 reps each of:
    Bar muscle-ups

    *I go you go as fast as possible

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

  • WOD Blog | Workout of the day

    THURSDAY 16-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ALI MOTALA!

    ENDURANCE CLUB

    A. RUNNING SKILL

    B. CONDITIONING

    4 x 1 000m w/ 3 min rest

    C. ACCESSORY

    3 rounds for quality:
    10 plate get-ups
    15 toes-to-KB (like a TTB on the floor)
    20 air squats

    GI JOZI

    A. CONDITIONING

    7 Rounds OF 45sec work 15 sec rest

    Ski Erg Calories
    Lunges
    DU / Skipping
    V- Up / Tuck Up
    Candlestick to Handstand