Posts tagged with ‘agility’

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • WOD Blog | Workout of the day

    FRIDAY 15-09-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 max set of strict pull-ups
    Then 3 sets at 70% of that max

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 35/25
    Pull-ups (jumping)

    *7 min cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM weighted pull-up
    *Use no more than 7 sets to get there

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 43/30
    C2B pull-ups

    *7 min cap

     

  • WOD Blog | Workout of the day

    WEDNESDAY 13-09-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m every 90sec x 10 rounds
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

  • WOD Blog | Workout of the day

    THURSDAY 07-09-2017

    - by Admin

    HAPPY BIRTHDAY TO NATHAN LANE, MARK BRIENDENHANN, DUSTIN DALE AND IAN DE BRUYN!

    GI JOZI

    A. CONDITIONING

    Buy in: 300 Single Skips / 120 DU

    Then – 10 Rounds:
    6 x 20m Sled Push
    10 x Med Ball Throw Sit Up
    10 x DB Snatch

    Cash Out: 1km Ski

     

    ENDURANCE CLUB

    A. ROWING

    1.5km row w/ rate changes every 250m
    *Every 250m sprint all out for 7 strokes

    East:
    In pairs, 250m all out sprint. Rest while your buddy goes and each must accumulate 1.5km

    B. RUNNING

    100m moderate pace
    50m fast pace
    50m all out

    Rest 30 seconds and repeat for a total of 8 rounds

  • WOD Blog | Workout of the day

    TUESDAY 05-09-2017

    - by Admin

    HAPPY BIRTHDAY TO FRITZ LATEGAN AND AMMERI MARX!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: 6 x 1-2 strict pull-up (or assisted) w/ 30s rest
    B: 3 x 10 beat swings w/ 30s rest

    B. CONDITIONING

    5 rounds EACH for time of:
    10 ring rows
    45 single skips
    20 wall balls, 7/10 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    8 sets of: 1 x 3 position dynamic ring muscle-up w/ 60s rest
    (1 “scoop” + 1 rings to thighs + 1 transition (no dip)

    B. CONDITIONING

    5 rounds EACH for time of:
    5 ring muscle-up
    45 double unders
    20 wall balls, 10/7 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    GI JOZI

    A. CONDITIONING

    4 Rounds:

    AMRAP 3 min
    Ski Erg 10/12 Cal
    Renegade Row 10
    Russian Twist x 10/10

    Rest 1 min

    AMRAP 3 min
    Ring Row x 10
    Air Bike 10/12 cal
    Wall Balls x 10

    Rest 1 min