WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    TUESDAY 07-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ELEACIA MEINTJIES AND JESS WIGHTMAN!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    21-15-9 reps for time:
    Deadlift, 70/50
    1 beat swing + 1 knee tuck

    *10 min cap

    B. STRENGTH

    Strict chin-up
    4 x max reps (assisted or eccentric)

    LEVEL 2

    A. CONDITIONING

    21-15-9 reps for time:
    Deadlift, 100/70
    Knees-to-elbows

    *10 min cap

    B. STRENGTH

    Strict weighted chin-up
    Build to a heavy triple in 4 sets

    GI JOZI

    7 ROUNDS FOR TIME:

    Working in Teams of 3-4, each complete:

    Row 500m
    Bear Crawl 10m
    Sit ups x 20

  • WOD Blog | Workout of the day

    MONDAY 06-11-2017

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS AND DONOVAN OSCHGAR!

    LEVEL 1

    A. CONDITIONING

    AMRAP 14:
    200m run
    10 push-ups
    20 med. ball lunges (backward step)

    B. ACCESSORY

    Turkish get-up
    3 x 3/side

    LEVEL 2

    A. CONDITIONING

    AMRAP 14:
    200m run
    15 push-ups
    20 alternating pistols

    B. ACCESSORY

    Turkish get-up
    3 x 3/side

  • WOD Blog | Workout of the day

    SATURDAY 04-11-2017

    - by carl

    BARBELL CLUB
     
    A. SNATCH

    1 rep OTM x 5 / load
    78%
    83%
    88%

    B. CLEAN & JERK

    1 rep OTM x 5 / load
    78%
    83%
    88%

    GI JOZI

    Warm up:
    Death by 10m shuttle sprint

    workout:
    EMOM 25:
    8-10 cal ski
    50 DU’s 0r 80 singles
    15-20 ball slams
    max rep sit ups
    14 jumping lunges
    *Alternate movements every minute

  • WOD Blog | Workout of the day

    FRIDAY 03-11-2017

    - by carl

    LEVEL 1

     A. BARBELL CONDITIONING
     
    Hang power clean
    6 x 3, ascending

    B. CONDITIONING

    AMRAP 15:
    1 power clean @ 1/2-3/4 BW
    2 American KB swings, 20/12

    *Increase swings by 2 reps EACH round

     

    LEVEL 2

     A. BARBELL CONDITIONING

    Hang power clean
    6 x 3, ascending

    B. CONDITIONING
     
    AMRAP 15:
    1 power clean @ BW
    2 American KB swings, 28/16

    *Increase swings by 2 reps EACH round

     

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min