WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    WEDNESDAY 06-09-2017

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM AND YVETTE FINDLAY-WALSH!

    LEVEL 1

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 40/25
    200m run after EACH set

    *8 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 52/35
    200m run after EACH set

    *8 minute cap

  • WOD Blog | Workout of the day

    TUESDAY 05-09-2017

    - by Admin

    HAPPY BIRTHDAY TO FRITZ LATEGAN AND AMMERI MARX!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: 6 x 1-2 strict pull-up (or assisted) w/ 30s rest
    B: 3 x 10 beat swings w/ 30s rest

    B. CONDITIONING

    5 rounds EACH for time of:
    10 ring rows
    45 single skips
    20 wall balls, 7/10 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    8 sets of: 1 x 3 position dynamic ring muscle-up w/ 60s rest
    (1 “scoop” + 1 rings to thighs + 1 transition (no dip)

    B. CONDITIONING

    5 rounds EACH for time of:
    5 ring muscle-up
    45 double unders
    20 wall balls, 10/7 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    GI JOZI

    A. CONDITIONING

    4 Rounds:

    AMRAP 3 min
    Ski Erg 10/12 Cal
    Renegade Row 10
    Russian Twist x 10/10

    Rest 1 min

    AMRAP 3 min
    Ring Row x 10
    Air Bike 10/12 cal
    Wall Balls x 10

    Rest 1 min

  • WOD Blog | Workout of the day

    MONDAY 04-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO COURTENAY MORDT!

    LEVEL 1

    A. STRENGTH

    Front Squat
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    30-20-10 reps for time of:
    Knee tucks (or lower volume TTB)
    Push-up

    *13 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM front squat

    B. CONDITIONING

    30-20-10 reps for time of:
    Toes-to-bar
    Deficit push-up (hands on plates)

    *13 minute cap

  • WOD Blog | Workout of the day

    SATURDAY 02-09-2017

    - by Admin

    GI JOZI

    In teams of 4:
    BUY IN: Complete a 2km row, split the distance anyhow
    One buddy on a rower while the others hold plank position

    Then 2 rounds:
    100 renegade rows
    100 DB step ups
    100 DB sit ups
    100 DB thrusters
    Split the reps up anyhow, but quick changeovers

    CASH OUT: Complete a 1km run together as a team

    BARBELL CLUB

    A. POWER CLEAN

    70%x2
    75%x2
    5×2, 80%

    *Of max power clean

    B. POWER SNATCH

    70%x2
    75%x2
    5×2, 80%

    *Of max power SNATCH

    C. SNATCH HIGH PULL

    3×2, 95% (max snatch)

  • WOD Blog | Workout of the day

    FRIDAY 01-09-2017

    - by Admin

    HAPPY BIRTHDAY TO MARILIZE SWART AND DYLAN ROELOFZ!

    LEVEL 1

    A. CONDITIONING

    2 rounds for time:
    12 strict push-ups
    120 singles
    15 pike push-ups
    120 singles
    18 box dips
    120 singles

    *14 min cap

    B. BURNER

    100 walking lunges for time

     

    LEVEL 2

    A. CONDITIONING

    2 rounds for time:
    12 strict HSPU
    60 double unders
    15 kipping HSPU
    60 double unders
    18 ring dips
    60 double unders

    *14 min cap

    B. BURNER

    100 walking lunges for time