WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    MONDAY 19-11-12: Fitness Testing

    - by Imtiaz

    HAPPY BIRTHDAY ETIENNE BARKHUIZEN!

    We’re testing fitness levels again this week. Be sure to make a record of your results so that you are able to track progress.

    WoD Conditioning

    A.
    Power jerk
    3RM

    B.
    ‘Fran’

    21-15-9
    Thruster (43/20kg)
    Pull-up

    WoD

    A.
    Power jerk
    1RM

    B.
    ‘Fran’

    21-15-9
    Thruster (43/20kg)
    Pull-up

  • WOD Blog | Workout of the day

    SATURDAY 17-11-12

    - by Imtiaz

    HAPPY BIRTHDAY RENATE FESEL!

    08h00 – 09h00: CrossFit

    For time:

    10-9-8-7-6-5-4-3-2-1
    Deadlift (120/80)
    Box Jump

    09h00 – 10h30: Olympic lifting

    WoD

    Snatch
    20 minutes to establish a 1RM

    Rest 10 minutes (but stay warm)

    Clean & jerk
    20 minutes to establish a 1RM

    WoD Conditioning

    Snatch
    20 minutes to practice

    Rest 10 minutes (but stay warm)

    Clean & jerk
    20 minutes to practice

  • WOD Blog | Workout of the day

    FRIDAY 16-11-12

    - by Imtiaz

    WoD Conditioning

    A.
    Practice kipping for 15 minutes

    B.
    AMRAP 15 minutes:
    10 band assist pull-ups ( or 10 ring rows/20 jumping pull-ups)
    10 wall balls
    200m run

    WoD

    A.
    Practice kipping for 15 minutes

    B.
    AMRAP 15 minutes:
    10 C2B pull-ups
    15 wall balls
    200m run

    When you see pull-ups in a workout like this, it means kipping pull-ups. During the metcon however is no time for practice – it is time for doing.

  • WOD Blog | Workout of the day

    THURSDAY 15-11-12

    - by Imtiaz

    WoD Conditioning

    A.
    Hang power snatch
    5-5-5-5-5

    B.
    EMOM 10 minutes
    3 hang power snatch (35/20kg)
    100 single skips (or 40 doubles)

    WoD

    A.
    Power snatch
    2-2-2-2-2-2-2-2

    B.
    EMOM 10 minutes
    3 power snatch (60/40kg)
    40 double unders

    If you do not finish within the minute, sit the next minute out before resuming

  • WOD Blog | Workout of the day

    WEDNESDAY 14-11-12

    - by Imtiaz

    HAPPY BIRTHDAY ROXANNE ALLEN!

    Have you RSVP’d for the end of year function yet? Email cfjsocialcommittee [at] gmail [dot] com to do so. Last chance today.

    WoD Conditioning

    A.
    Front squat
    Build to a 3RM

    B.
    2 hang power clean + 1 power jerk
    Every 60 seconds for 10 rounds

    WoD

    A.
    Front squat
    Build to a heavy single

    B.
    2 hang clean + 1 power jerk (80% of max clean)
    Every 60 seconds for 10 rounds