Posts tagged with ‘agility’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • WOD Blog | Workout of the day

    FRIDAY 17-11-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    In pairs, 12 rounds of:
    20 second static hang
    Max rep strict push-ups
    *While buddy 1 hangs the other does push-ups. Rotate for 12 rounds each.

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    In pairs, 30 reps each of:
    Bar muscle-ups

    *I go you go as fast as possible

    B. CONDITIONING

    3 rounds, each for time, of:
    21/18 cal. row
    15 shoulder-to-OH (L1: 35/20; L2: 52/35)
    9 pull-ups (ring rows)

  • WOD Blog | Workout of the day

    TUESDAY 14-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ROXANNE CLARK!

    CROSSFIT

    A. CONDITIONING

    7 rounds for time:
    200m run carrying one dumbbell (L1: 15/10; L2: 25/15)
    10 burpee box jump overs, 24/20″
    20 alt. DB power snatches

    GI JOZI

    A. CONDITIONING

    FGB Style – 5 Rounds

    Station 1: Calorie Row
    Station 2: Plate Ground to Overhead
    Station 3: Abmat Sit ups
    Station 4: Hurdle Jumps
    Rest 1 minute

    B. ACCESSORY

    In Groups of 4 – 10 min AMRAP

    Max Distance Sled Push

  • WOD Blog | Workout of the day

    THURSDAY 09-11-2017

    - by Admin

    ENDURANCE CLUB

    DAY 1 – CLASS TIME

    A. RUNNING SKILL

    B. ACCESSORY

    30-20-10 reps for time of:
    Double unders
    Heavy Russian swings

    C. CONDITIONING

    6 x 400m w/ 90 sec rest

    DAY 2 – OWN TIME

    2 x 200m w/ 90sec rest
    2 x 400m w/ 2min rest
    2 x 1000m w/ 3min rest

    GI JOZI

    FOR TIME – In Teams of 4

    Buy in: 800 singles/ 400 Doubles

    200 Cal Ski Erg
    200 Cal Air Bike
    200 Medball Cleans
    200 Burpees

    Cash Out: 600m Sled push (Team runs with sled)

  • WOD Blog | Workout of the day

    THURSDAY 26-10-2017

    - by Admin

    HAPPY BIRTHDAY TO SEAN TASKER AND DAMIAN WALDECK!

    ENDURANCE CLUB

    Day 1 – Class Time

    A. RUNNING SKILL

    B. ACCESSORY

    AMRAP 7:
    35 double unders
    9 KB goblet squat

    C. RUNNING

    12 x 200m w/ 90 sec rest

    Day 2 – Own time

    5 x 800m w/ 2:30 rest

    GI JOZI

    A. CONDITIONING

    “Give that guy a bell” – AMRAP 25 minutes:
    20 KB swings
    20 KB lunges
    400m run

    B. MIDLINE

    For time
    100 hollow rocks
    * 20 sec superman every min on the min
    12 min cap