Posts tagged with ‘aerobic capacity’

  • WOD Blog | Workout of the day

    SATURDAY 07-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5

  • WOD Blog | Workout of the day

    THURSDAY 05-07-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 slam balls
    Max rep burpees in remaining time

    -Rest 1 minute. Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in
    reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    THURSDAY 14-06-2018

    - by Admin

    ENDURANCE CLUB

    A. JUMP ROPE WARM-UP

    2 min slow single skips
    1 min rest
    2 min quick singles
    1 min rest
    2 min high knees on the spot
    1 min rest
    2 min double or tiple under attempts

    B. CONDITIONING

    5 rounds for time:
    21/15 cal. bike or row
    55 double unders

    CROSSFIT

    In teams of 4 for time:

    80 DB front squats in total
    16 rope climbs in total
    30m heavy sled push each
    60 DB front squats in total
    12 rope climbs in total
    30m heavy sled push each
    40 DB front squats in total
    8 rope climbs in total
    30m heavy sled push each
    400m run as a team

  • WOD Blog | Workout of the day

    FRIDAY 01-06-2018

    - by Admin

    GIRL FRIDAY!

    LEVEL 1

    “Jackie”

    For time:
    1000m row
    50 thrusters, 20/15
    30 pull-ups

     

  • WOD Blog | Workout of the day

    MONDAY 21-05-2018

    - by Admin

    HAPPY BIRTHDAY TO HERCULES SMIT!

    LEVEL 1

    CONDITIONING

    8 rounds for time:
    4 strict push-ups
    6 heavy ball slams
    8 front squats
    50 single skips

    LEVEL 2

    CONDITIONING

    8 rounds for time:
    4 bar MU
    8 OHS, 75/61
    35 DU