WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    WEDNESDAY 24-04-2019

    - by Sean Thompson

    STRENGTH

    FITNESS & PERFORMANCE:

    Single Leg Romanian Deadlift 5 X 8/leg

    CONDITIONING 

    FITNESS & PERFORMANCE:

    4 rounds for time:
    100m Dbl KB overhead carry, AHAP
    75 DU

  • WOD Blog | Workout of the day

    TUESDAY 23-04-2019

    - by Sean Thompson

    Happy Birthday to Ossama Ayoub! Make sure you give him a Birthday Hi-Five when you see him.

    STRENGTH

    FITNESS & PERFORMANCE:

    1. Barbell Z-press 4 x 6
    Superset
    2: Dual DB vertical row 4 x 10

    CONDITIONING

    FITNESS:

    For time:
    80/55 cal. row
    60 single arm DB hang power clean, 22.5/15                                                                                                              40 burpees

    PERFORMANCE:

    For time:
    100/75 cal. row
    60 Dbl DB power cleans, 20/12.5
    40 burpees

     

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial