WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    SATURDAY 21-10-2017

    - by Admin

    HAPPY BIRTHDAY TO RICHARD DURHAM!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    75%
    80%
    85%

    CLEAN & JERK

    1 rep OTM x 5 / load
    75%
    80%
    85%

     

    G.I JOZI

    A. CONDITIONING

    21 – 15 – 9 – 15 – 21
    American KB swing
    Wall balls
    Alternating DB snatches
    200m run after each block of work

    B. MIDLINE

    Tabata Abs
    Windshield wipers
    Kayakers

  • WOD Blog | Workout of the day

    FRIDAY 20-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JOAN ALTY!

    LEVEL 1

    Complete as many rounds as possible in 20 minutes of:
    5 power clean and jerks, 50/35
    7 box HSPU (pike)
    Rest 30 seconds

    LEVEL 2

    Complete as many rounds as possible in 20 minutes of:
    5 clean and jerks, 70/50kg
    10 HSPU
    Rest 30 seconds

  • WOD Blog | Workout of the day

    THURSDAY 19-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JENNA GADNEY!

    ENDURANCE CLUB

    Day 1 – Class Work

    A. RUNNING SKILL

    B. ACCESSORY

    4 rounds for time:
    15/12 cal. row
    15 plate good mornings

    C. RUNNING

    10 x 200m sprints w/ 2 min rest

    Day 2 – Homework

    3-4 x 800m w/ 3 min rest

    GI JOZI

    A) CONDITIONING

    In 2 mins: Run 200m, then AMRAP for remainder of 2 min:
    Round 1 : Ski Erg
    Round 2 : Lunges/ Weighted Lunges
    Round 3 : Ball Slams
    Round 4 : Burpees
    Round 5 : Skipping

    Rest 30 seconds between rounds

    Repeat this cycle once more

    B) MIDLINE

    3 Rounds not for time:
    30 sec L-hang
    30 sec weighted plank
    30 sec hollow rock/hold

  • WOD Blog | Workout of the day

    WEDNESDAY 18-10-2017

    - by Admin

    HAPPY BIRTHDAY TO DELEANE LUZZATTO!

    LEVEL 1

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jumps, 24/20″
    Even: 10 jumping C2B pull-ups

    B. STRENGTH

    Pause back squat
    5×3, ascending
    *2 sec pause & rebound to stand

    LEVEL 2

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jump overs, 24/20″ (on and over)
    Even: 3-5 bar muscle-ups (5 burpee C2B pull-ups)

    B. STRENGTH

    Pause back squat
    5×3, 75%
    *2 sec pause & rebound to stand

  • WOD Blog | Workout of the day

    TUESDAY 17-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    CROSSFIT

    A. CONDITIONING

    Kitchn Box Summer Lifestyle Challenge Fitness Test.

    7 rounds for time of:
    12 wall balls (L1: 7/5kg; L2: 10/7kg; 3m target)
    12 burpees

    *13 minute cap
    (1 sec is added to the time cap for each incomplete rep)

    B. ACCESSORY

    Complete as many rounds as possible in 12 minutes of:
    Single-arm dumbbell overhead lunges, 12 steps (L1: 15/10; L2: 20/15kg)
    Run 120m
    Weighted sit-ups, 12 reps (L1: 15/10; L2: 20/15kg)

    GI JOZI

    A. CONDITIONING

    For time:
    100 double unders/200 singles
    80 sit ups
    60 KB swings
    40 wall balls
    20 Renegade rows (with push up)

    *Run 300m between movements

    B. MIDLINE

    Alternating Tabata with a buddy: 16 rounds total.
    Patty cake Plank
    Leg Circles