WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    MONDAY 08-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PIETER STEYN AND STEFAN STIGLINGH!

    LEVEL 1

    A. CONDITIONING TEST 1

    For time:
    45/30 cal. row
    40 DB thrusters, 15/10
    20 pull-ups (jumping C2B)

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

    LEVEL 2

    A. CONDITIONING TEST 1

    For time:
    55/45 cal. row
    40 DB thrusters, 25/15
    25 C2B pull-ups

    *11 min cap

    B. STRENGTH TEST 1

    Front squat
    7RM in 12 minutes

  • WOD Blog | Workout of the day

    TUESDAY 09-01-2018

    - by Admin

    HAPPY BIRTHDAY TO RUZUAAN MORIARTY AND NEIL PARSONAGE!

    CROSSFIT

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU (Open standards)

    GI JOZI

    “Loredo”

    6 rounds
    24 Squats
    24 Push ups
    24 walking Lunges
    400m run

  • WOD Blog | Workout of the day

    SATURDAY 06-01-2018

    - by Admin

    GI JOZI

    Complete as many rounds as possible in 20 minutes of:
    15-ft. rope climbs, 2 ascents
    20 alt. pistols
    40 double-unders

  • WOD Blog | Workout of the day

    FRIDAY 05-01-2018

    - by Admin

    HAPPY BIRTHDAY TO BRETT COWNLEY!

    A: METCON

    For Time:

    150 squats
    75 Russian swing
    120 squats
    60 Russian swings
    90 squats
    45 Russian swings

    B; CONDITIONING

    In teams, 8 rounds of:
    30-cal. row (each)

  • WOD Blog | Workout of the day

    THURSDAY 04-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH CARL ALFONSO!

    CONDITIONING

    3 rounds for time of:
    Run 1.6km
    50 pull-ups