Posts tagged with ‘agility’

  • WOD Blog | Workout of the day

    TUESDAY 08-05-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    3 deadlifts + 2 hang power clean + 1 power clean

    B. CONDITIONING

    AMRAP 10:
    5 burpees
    10 DB hang power cleans, 15/10

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    3 power cleans, 85-90%

    B. CONDITIONING

    100 x 25/15kg DB power cleans for time:
    Do 5 burpees on the minute, starting at 1:00

  • WOD Blog | Workout of the day

    THURSDAY 03-05-2018

    - by Admin

    HAPPY BIRTHDAY TO EUNICE WEBB!

    ENDURANCE CLUB

    A. CONDITIONING

    1 min max cal. ski erg
    1 min max cal. bike
    1 min max cal. row
    1 min max rep skipping
    1 min max rep American swing

    Rest 1 minute and repeat for a total of 5 rounds

    Work in groups of 5 with each person on a different station and change
    stations on the call of “ROTATE!”

    B. BREATHING WORK

    5 minutes of running w/ nasal only breathing
    Use 200m shuttles

    CROSSFIT

    With a running clock

    @ 0:00
    KB windmills
    3 x 12/side

    @ 07:00, AMRAP 35:
    AMRAP 35:
    40m Dbl KB front rack carry, 32/24
    30 Russian swings, 32/24 or heavier
    200m run

  • WOD Blog | Workout of the day

    TUESDAY 27-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MICHELLE WEBB, ANDREW PROCTOR, JOSE PINTO, JULIETTE DE SWART!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 40 sec plank hold
    2: Static hang 20s on/10s off
    3: 10 med ball sit-ups

    B. CONDITIONING

    4 rounds of:
    60 seconds: Max cal. row
    15 sec rest
    60 sec: Max goblet squats, 24/16
    15 sec rest
    60 sec: KIPPING pull-ups (ring rows)
    15 sec rest

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: L-hang 10s on/10s off
    2: 10m HS walk
    3: 12 weighted sit-ups (DB)

    B. CONDITIONING

    4 rounds of:
    60 seconds: Max cal. row
    15 sec rest
    60 sec: Max DB front squats, 22.5/15
    15 sec rest
    60 sec: KIPPING pull-ups
    15 sec rest

    *Only kipping permitted today

    GI JOZI

    For time:
    10-20-30-40-50-60-70-80-90-100- single skips
    7 DB Thrusters between sets (light and fast)

    100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
    12 backward lunges in between sets

    10-20-30-40-50-60-70-80-90-100- single skips
    10 medball sit ups between sets

    100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
    7 hollow rocks in between sets

    40 min cap*

  • WOD Blog | Workout of the day

    FRIDAY 16-02-2018

    - by Admin

    HAPPY BIRTHDAY TO ELAINE PINTO!

    LEVEL 1

    A. STRENGTH CONDITIONING

    4 sets of:
    6 Jefferson deadlifts (swap feet after 3 reps)
    Rest 30 seconds
    10 shoulder taps/side in plank
    Rest 30 seconds
    10 Dbl DB/KB bent over row
    Rest 30 seconds

    B. CONDITIONING

    4 rounds of:
    250m row
    10m sled push hands high
    10m sled push hands low

    LEVEL 2

    A. STRENGTH CONDITIONING

    4 sets of:
    6 Jefferson deadlifts (swap feet after 3 reps)
    Rest 30 seconds
    10m HS walk
    Rest 30 seconds
    10 Dbl DB/KB bent over row
    Rest 30 seconds

    B. CONDITIONING

    4 rounds of:
    250m row
    10m sled push hands high
    10m sled push hands low

  • WOD Blog | Workout of the day

    THURSDAY 08-02-2018

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    8 x 250m sprints w/ 2 min rest
    – All intervals should be AT LEAST the same split as your 2km PB
    – SR should be 32-34

    GI JOZI

    In Pairs: 2 ROUNDS

    AMRAP 5:
    Relay sprints: alternate every 20- 40m

    Rest 1 minute

    AMRAP 5:
    Alternating – 1 person finishes the round, then swap
    5 push ups
    10 sit ups
    15 air squats

    Rest 1 minute:

    AMRAP 5:
    Skipping- alternate every 50 singles or 30 doubles

    Rest 1 minute: