WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    WEDNESDAY 06-02-13

    - by Imtiaz

    HAPPY BIRTHDAY EUGENE TAIT! (we miss ya dude)

    WoD Conditioning and WoD

    5 x 800m intervals

    10 burpee penalty for every set that deviates 5 seconds from the fastest set

    Don’t cherry pick your WODs! from CrossFit Hollywood on Vimeo.

  • WOD Blog | Workout of the day

    TUESDAY 05-02-13

    - by Imtiaz

    WoD Conditioning

    A.
    Front squat
    3-3-3-3-3

    B.
    Hang power clean + power jerk
    3 + 3 x 8 sets

    Perfom 3 cleans, then 3 jerks

    WoD

    A.
    Front squat
    1-1-1-1-1-1-1-1 (sets across)

    B.
    Clean & power jerk
    3 + 1 x 8 sets

    Perfom 3 cleans, then 1 jerk

  • WOD Blog | Workout of the day

    MONDAY 04-02-13

    - by Imtiaz

    ALL CLASSES WILL BE AT THE NEW FACILITY FROM TODAY – Meadowdale Value Centre, Hyperama Link St, Meadowdale.

    Congratulations to Carl Alfonso and Tia McDougall for progressing in our Coach Development Program from interns to Assistant Coaches!

    WoD Conditioning

    EMOM

    3, 6, 9, 12, 15….

    Thruster (35/20kg)
    Ring row

    On the first minute perform 3 thrusters & 3 pull-ups. On the second minute 6 of each, and so on. Carry on until you cannot complete the required reps within the minute.

    WoD

    EMOM

    3, 6, 9, 12, 15….

    Thruster (45/35kg)
    Chest to Bar Pull-up

    On the first minute perform 3 thrusters & 3 pull-ups. On the second minute 6 of each, and so on. Carry on until you cannot complete the required reps within the minute.

  • WOD Blog | Workout of the day

    FRIDAY 01-02-13: Lifestyle Challenge Fitness Test

    - by Imtiaz

    HAPPY BIRTHDAY ZAK NTLANGA!

    All challenge participants need to be here for today’s workout. Please attend a class, even if it is fully booked.

    The back squat and ‘death by 10m’ components will form your scoring for the challenge. For those of you in the WoD Conditioning group, you are doing a 3-rep max. The rest are doing a 1-rep max. Do not change groups for the challenge. Both groups are doing the death by 10m.

    You will have separate scores for each component. For the squat, the total load lifted by the group will be divided by the amount of team members to give you a score. For the MetCon, your score will be the total amount of intervals accumulated by the group, divided by the amount of team members. Both pre and post challenge workouts contribute to your final team score – so don’t try to hold back today in an attempt to achieve a high % change at the end of the challenge. Give it your all.

    WoD Conditioning

    A.
    Pause back squat
    3RM

    WoD

    A.
    Pause back squat
    1RM

    B.
    Death by 10m
    🙂

  • WOD Blog | Workout of the day

    THURSDAY 31-01-13

    - by Imtiaz

    WoD Conditioning

    A.
    Push press
    3-3-3-3-3 (aim to go 5kg heavier than last week)

    B.
    3 rounds for time:
    150 single skips
    10 push press (40/20kg)

    7 minute cap

    WoD

    A.
    Push press
    5-5-3-3-1-1-1

    B.
    3 rounds for time:
    50 double unders
    10 power jerk (80/55kg)

    7 minute cap