WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    WEDNESDAY 25-10-2017

    - by Admin

    CONDITIONING

    21-15-9 reps for time of:
    Lateral over-the-bar burpees
    Overhead squats (L1: 35/20; L2: 43/30)
    Chest-to-bar pull-ups

  • WOD Blog | Workout of the day

    TUESDAY 24-10-2017

    - by Admin

    HAPPY BIRTHDAY TO LIAM FINDLAY-WALSH AND ANNA-MART LIEBENBERG!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    In pairs, 30-20-10 reps for time of:
    DB snatch, 15/10
    Box jump over (on and over), 24/20″

    *No lockout needed.

    1 athlete works and you must alternate every 10 reps

    B. STRENGTH

    Single KB clean
    3 x 7/arm, AHAFP

    LEVEL 2

    A. CONDITIONING

     

    In pairs, 30-20-10 reps for time of:
    DB snatch, 25/15
    Vault jumps, 24/20″

    *Vault jump is a box jump over with only the hands making contact to vault

    1 athlete works and you must alternate every 10 reps

    B. STRENGTH

    Dbl KB clean
    3 x 10, AHAFP

    GI JOZI

    For time:

    1000m row

    Then 5 rounds of:
    20 ab-mat med ball sit ups
    20 ball slams
    “20 goblet squats

    1 km run

  • WOD Blog | Workout of the day

    MONDAY 23-10-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO FERLICIA WARD!

    A. STRENGTH

    Seated DB shoulder press
    5 x 5, ascending
    *Sit on the floor & focus on maintaining an upright torso

    B. CONDITIONING

    Three rounds, each for time, of:
    20/18 cal. row
    40m sled push (hands high)
    40m sled push (hands low)

    *Work in groups of 4-5 and sprint each round.

  • WOD Blog | Workout of the day

    SATURDAY 21-10-2017

    - by Admin

    HAPPY BIRTHDAY TO RICHARD DURHAM!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    75%
    80%
    85%

    CLEAN & JERK

    1 rep OTM x 5 / load
    75%
    80%
    85%

     

    G.I JOZI

    A. CONDITIONING

    21 – 15 – 9 – 15 – 21
    American KB swing
    Wall balls
    Alternating DB snatches
    200m run after each block of work

    B. MIDLINE

    Tabata Abs
    Windshield wipers
    Kayakers

  • WOD Blog | Workout of the day

    FRIDAY 20-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JOAN ALTY!

    LEVEL 1

    Complete as many rounds as possible in 20 minutes of:
    5 power clean and jerks, 50/35
    7 box HSPU (pike)
    Rest 30 seconds

    LEVEL 2

    Complete as many rounds as possible in 20 minutes of:
    5 clean and jerks, 70/50kg
    10 HSPU
    Rest 30 seconds