WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    THURSDAY 31-08-2017

    - by Admin

    GI JOZI

    A. CONDITIONING

    5 Rounds for time:

    400m run
    21 KB Swings 24/16
    15 Burpees
    9 DB Thrusters 25/15

    B. SUPPLEMENTARY

    Arm bar
    3 x 5 reps per side
    hold for 5 seconds

    ENDURANCE CLUB

    In teams of 2 for time:

    800m sled push for time (divide up as you choose)
    Straight into an 800m run

    *Clock stops when both partners are home.

     

  • WOD Blog | Workout of the day

    TUESDAY 29-08-2017

    - by Admin

    HAPPY BIRTHDAY ART DE LACERDA!

    CROSSFIT

    LEVEL 1

    3 rounds for time:
    10 pull-ups
    10 front squats (60/40)
    10 burpees

    *7 minute cap

    LEVEL 2

    *7 minute cap

    3 rounds for time:
    10 chest-to-bar pull-ups
    10 front squats (75/50)
    10 burpees

    *7 minute cap

    GI JOZI

    A. CONDITIONING

    6 Rounds:

    AMRAP 3:
    6 Goblet squats
    8 Russian KB swings
    10 lunges with KB
    * Challenge to not put the bell down for the 3 minutes- choose weight wisely!

    Rest 1 min between rounds

    B. FINISHER

    In teams of 4-5
    AMRAP 10
    Sled Push-60m relays (Hard and Fast)

  • WOD Blog | Workout of the day

    MONDAY 28-08-2017

    - by Admin

    HAPPY BIRTHDAY TO TARYN “T-BONE” JANSE VAN RENSBURG, RAYMOND HERBST AND COLIN OELOFSON!

    LEVEL 1

    A. STRENGTH

    Jerk
    6 x 3, ascending

    B. CONDITIONING

    “Tabata Your Midline”

    Plank
    Abmat sit-ups
    Hollow rocks
    Plate get-ups

    20 sec on : 10 sec rest x 8 rounds/station
    *You must complete all 8 rounds before changing stations and there is no additional rest between stations.

    LEVEL 2

    A. STRENGTH

    Jerk
    8 x 1, ascending

    B. CONDITIONING

    “Tabata Your Midline”

    Plank
    Abmat sit-ups
    Hollow rocks
    Plate get-ups

    20 sec on : 10 sec rest x 8 rounds/station
    *You must complete all 8 rounds before changing stations and there is no additional rest between stations.

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    FRIDAY 25-08-2017

    - by Admin

    HAPPY BIRTHDAY TO SONIA “SONGEE” DA SILVA!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: Find a max set of unbroken kipping pull-ups

    B: 7 sets at 70% of that max

    *If you do not have a kipping pull-up, strength work

    B. CONDITIONING

    10 rounds for time of:
    10 push-ups
    100 single skips

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    A: Find a max set of unbroken bar muscle-ups

    B: 7 sets at 70% of that max

    *If you do not have a muscle up, work the progressions

    B. CONDITIONING

    10 rounds for time of:
    10 strict push-ups
    50 double unders (or 35 attempts)