WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    TUESDAY 01-05-2018

    - by Admin

    WORKERS DAY – PUBLIC HOLIDAY WORKOUT!

    For max reps at each station:
    Tabata pull-ups
    Rest 1 minute
    Tabata sit-ups
    Rest 1 minute
    Tabata strict press, 35/20
    Rest 1 minute
    Tabata Russian swing
    Rest 1 minute
    Tabata jumping back squats, 35/20

    Work in teams of 5 with each partner starting on a different station.

  • WOD Blog | Workout of the day

    MONDAY 30-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 snatch DL + 2 hang power snatch
    5 sets, ascending load

    B. CONDITIONING

    3 rounds for time:
    14 alt. DB snatch, 20/15
    DB goblet reverse lunges, 20/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 sets:
    3 snatch, 70-75%
    NOT TnG, quick drop and reset

    B. CONDITIONING

    3 rounds for time:
    20 alt. DB snatch, 30/20kg
    Single arm DB overhead walking lunge, 20 steps, 30/20kg

  • WOD Blog | Workout of the day

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -then 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips

  • WOD Blog | Workout of the day

    FRIDAY 27-04-2018

    - by Admin

    HAPPY BIRTHDAY TO DANIELLE COOKE!

    FREEDOM DAY WORKOUT – 27-04-1994

    In pairs, with a clock running up to 27 minutes:

    1800m med ball carry, 10/7 (one works at a time, swap every 100-200m)

    Then, in the remaining time, AMRAP:
    4 burpee pull-ups (P1 does all)
    19 wall balls (P2 does all)
    94 single skips (P1 does all, then switch on the next round)

  • WOD Blog | Workout of the day

    THURSDAY 26-04-2018

    - by Admin

    PLEASE REMEMBER THAT WE WILL BE RUNNING ONLY ONE CLASS AT CFJ HQ, TOMORROW, FRIDAY 27 APRIL 2018 @ 09:00!

    ENDURANCE CLUB

    A. BREATHING WORK

    4 x 200m sprints w/ nasal only breathing
    -Rest 60 sec between efforts

    B. CONDITIONING

    In teams of 3, for time:
    1.6km run (each)
    2000m row (each)
    96/64 cal. bike (each)

    All team mates work at the same time but on different stations. Rotate and
    partition reps up however you want to.
    Clock stops when all team mates are done.

    CROSSFIT

    EMOM 15:
    1: 10 x single KB front rack split squats
    2: 10 DB Pendlay rows
    3: 15/10 cal. bike

    -Rest 5 minutes-

    Then, 5 rounds of:

    20m sled push, heavy but unbroken
    30 unbroken KB sumo deadlift high-pulls, 32/24
    400m run