WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    THURSDAY 24-08-2017

    - by Admin

    GI JOZI

    CONDITIONING

    EMOM 40 minutes:
    Alternate between:
    – 10-12 cal Ski Erg
    – 16- 20 Backward Lunges (scale up with weight)
    – 15- 20 cal Row
    – 15-20 DB Push Press
    – 50 Double unders/Single Skips

    ENDURANCE CLUB

    A. ROWING

    5 x 20 cal w/ 1 minute rest
    Hard and fast!

    East: Rest while your buddy works

    B. RUNNING

    3 x 600m w/ 2 min rest

    Run pacing:
    Your 400m should be at about 80% of your 400m PB pace.
    The remaining 200m should be an all out effort

  • WOD Blog | Workout of the day

    WEDNESDAY 23-08-2017

    - by Admin

    HAPPY BIRTHDAY TO PETER CLARK AND MARIUS HOFMEYER!

    LEVEL 1

    A. STRENGTH

    1. Front squat
    Build to a 5-rep max in 5 sets

    2. Gymnastics pushing
    5 x 5 tempo pike push-ups (2-0-1-2)
    *Scale to x2 strict push-ups

    B. CONDITIONING

    50 deficit ring rows for time
    *Run 200m every time you rest

    LEVEL 2

    A. STRENGTH

    1. Front squat
    70%x3, 75%x3, 80%x3, 85%x3, 3RM

    2. Gymnastics pushing
    20 strict deficit HSPU for time
    Men use 25 kg plates, women use 15 kg plates

    B. CONDITIONING

    50 C2B pull-ups for time
    *Run 200m every time you rest

  • WOD Blog | Workout of the day

    TUESDAY 22-08-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    In 2 minutes:
    8 toes-to-KB (on the floor)
    8 power jerks, 45/25
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    LEVEL 2

    A. CONDITIONING

    In 2 minutes:
    8 TTB
    4 power jerks, 80/60
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    GI JOZI

    For time:

    Buy in: 1km row

    Then:
    50 Goblet Squats
    40 Sit ups- with ball
    30 Push ups-on dumbells
    20 Pull ups
    10 x 10m shuttle sprints
    Then go back up the ladder – 20 pull ups, 30 push etc

    Cash out: 150 double unders/ 300 singles
    * Start in teams of 2 or 3- whoever starts on the row must be off by 4:30- next person start at 5 mins.

  • WOD Blog | Workout of the day

    MONDAY 21-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JOLANDI THERON AND LAURA KARAMARKOV!

    LEVEL 1

    A. BARBELL CONDITIONING

    Snatch Complex
    Every 90 seconds x 8 rounds:
    3 snatch deadlifts
    2 snatch high pulls
    1 snatch

    *You must hold on for all 6 reps

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 35/20
    5 box jumps, 24/20″

     

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch

    60% x 3 reps
    65% x 3 reps
    70% x 3 reps
    5 x 2 @ 75%

    *Move every 90 seconds.

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 60/40
    5 lateral box jump overs, 24/20″ (no lockout needed)

  • WOD Blog | Workout of the day

    SATURDAY 19-08-2017

    - by Admin

    HAPPY BIRTHDAY TO DARIUS DEMBSKY AND GREG BRYANT!

     

    GI JOZI

    A. MIDLINE

    8 x 20s:10s
    Hollow Rocks

    B. CONDITIONING

    For time:
    50 Lateral Jump 1m/75cm
    50 Ball Slams 15/10
    50 Jack Knives (V-Ups)
    50 wall-ball shots, 15kg/10kg
    50 burpees

    25min Cap

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2
    3×2, 80%

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1
    3×2+1, 80%