Posts tagged with ‘agility’

  • WOD Blog | Workout of the day

    TUESDAY 17-06-2018

    - by Admin

    HAPPY BIRTHDAY TO GENA BURTON!

    LEVEL 1

    A. GYMNASTICS TEST 1

    L-hang
    Accumulate as much time as you can
    within 5 minutes

    -Rest 5 minutes-

    Gymnastics push-up hold
    Accumulate as much time as you can
    within 5 minutes

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. GYMNASTICS TEST 1

    Strict TTB
    Max reps in 5 minutes

    -Rest 5 minutes-

    4-3-2-1-2-3-4 reps for time:
    Strict muscle-up
    *8 min cap

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    MONDAY 16-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DYLAN CORREIA!

    LEVEL 1

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • WOD Blog | Workout of the day

    THURSDAY 12-07-2018

    - by Admin

    HAPPY BIRTHDAY TO BLAKE UTTLEY!

    ENDURANCE CLUB

    EMOM 30:

    1: 18/15 cal. row
    2: 30m bear crawl
    3: 15/12 cal. bike
    4: 30m sled push
    5: 12/9 cal. ski-erg
    6: Rest

    CROSSFIT

    A. KETTLEBELL SKILLS

    Practice the following drills:
    Figure 8 to hold
    Figure 8 to straight arm hold
    Around the body
    Around the body to straight arm hold

    B. CONDITIONING

    In front of a clock set for 12 minutes:
    1 minute of double-unders
    1 minute of dumbbell snatches
    2 minutes of double-unders
    2 minutes of dumbbell snatches
    3 minutes of double-unders
    3 minutes of dumbbell snatches

  • WOD Blog | Workout of the day

    WEDNESDAY 11-07-2018

    - by Admin

    A. ODD OBJECT CONDITIONING

    Zercher barbell clean
    8 x 3, ascending load

    B. LOWER BODY ACCESSORY WORK

    Straddle glute hold
    5 x 30 sec hold

  • WOD Blog | Workout of the day

    MONDAY 09-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CARMEN KILFOIL!

    A. STRENGTH

    Javelin press
    3 x 8/side

    B. CONDITIONING

    5 rounds for reps of:
    1 minute of 35/20kg sumo deadlift high pulls
    1 minute of 35/20kg push presses
    1 minute of rowing

    Rest 1 minute