WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    TUESDAY 15-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JEAN-MARI ROSSOUW!

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Sumo deadlift
    Build to your heaviest DEADSTART – 5 reps

    -Superset with:

    Max dip support hold

    B. CONDITIONING

    21-15-9 reps for time of:
    SDHP, 25/15
    Knee tucks (15-12-6 TTB)

    *8 min cap

    LEVEL 2

    A. STRENGTH

    Sumo deadlift
    Build to your heaviest DEADSTART  – 3 reps

    -Superset with:

    5 strict weighted dips

    B. CONDITIONING

    21-15-9 reps for time of:
    SDHP, 35/20
    TTB

    *8 min cap

    GI JOZI

    AMRAP 10:
    12 – 15 cal Ski Erg
    20 Air Squats

    Rest 2 min

    AMRAP 10
    12 – 15 cal Row
    30 DU’s / 50 singles

    Rest 2 min

    AMRAP 10:
    100m Sled Push
    20 Sit-ups

  • WOD Blog | Workout of the day

    MONDAY 14-08-2017

    - by Admin

    HAPPY BIRTHDAY TO CHANTAL SMALL!

    LEVEL 1

    A. CONDITIONING

    For time:
    60 pull-ups (jumping)
    50 abmat sit-ups
    40 lunges/leg (backward step)
    20 DB thrusters, 15/10

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit

    LEVEL 2

    A. CONDITIONING

    For time:
    80 pull-ups
    60 DB sit-ups, 25/15
    40 alt. pistols
    20 DB thrusters, 25/15

    *16 min cap

    B. ACCESSORY WORK

    Accumulate 3:00 in L-sit

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG

  • WOD Blog | Workout of the day

    FRIDAY 11-08-2017

    - by Admin

    HAPPY BIRTHDAY TO DORINDA RAPPARD AND GARETH DAVIES!

    LEVEL 1

    A. BARBELL CONDITIONING

    Power Clean
    5 x 5
    Ascending load

    B. CONDITIONING

    AMRAP 13:
    Max rep Pendlay row, 40/25
    Max rep HANG Power Clean
    Max rep Front Squat

    The rep scheme is entirely up to you. Move in the sequence listed, like a complex. Rack up as many reps as possible of each movement. You have ONE barbell.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power Clean
    Build to a Heavy Triple in 5 sets
    Not TnG!

    B. CONDITIONING

    AMRAP 13:
    Max rep Pendlay row, 52/35
    Max rep Power Clean
    Max rep Front Squat

    The rep scheme is entirely up to you. Move in the sequence listed, like a complex
    Rack up as many reps as possible of each movement.
    You have ONE barbell

  • WOD Blog | Workout of the day

    THURSDAY 10-08-2017

    - by Admin

    HAPPY BIRTHDAY TO HELDER LOIO AND PHILLIP PIASECKI!

    G.I. JOZI

    A. FOR TIME:

    Buy In: 1 km run
    then 5 Rounds
    20 med ball ab mat sit ups
    40 walking front rack lunges
    60 double unders
    Cash out: 1km run

    B. SUPPLEMENTRY

    2 rounds
    5/5 arm bar
    *light weight- hold end position for 5 sec
    Try get hips closer to ground each time

    ENDURANCE CLUB

    A. RUNNING

    200m moderate pace (75% of your 200m PB pace)
    100m easy pace
    100m all out

    Rest 2 min. Repeat for a total of 5 rounds

    B. ROWING

    CFJ HQ

    Short intervals
    10 rounds of:
    20s on : 40s off
    Use a higher damper setting than you are used to.

    CFJ EAST:
    10 rounds of:
    20s on : 40s off
    Work in pairs. One buddy completes 3 sets of intervals before swapping.
    Repeat once more (6 sets per buddy)