Posts tagged with ‘air bike’

  • WOD Blog | Workout of the day

    THURSDAY 20-09-2018

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 10:
    Even: 14 hollow rocks
    Odd: Single skips for the entire minute

    B. CONDITIONING

    2000m row time trial
    Rest 6 minutes
    1000m row time trial

    C. ACCESSORY

    3 sets of:
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

    CROSSFIT

    5 rounds of:
    1 min: Air bike
    1 min: DB bear crawl
    1 min: Row
    1 min: Burpee
    1 min: Ski-erg or ball slams

    Rest 5 minutes, then,

    4 sets of:
    8 landmine rows per side
    8 glute bridges off a box per side
    4 med ball windmills per side

    *No rest between sets

  • WOD Blog | Workout of the day

    TUESDAY 21-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Deadlift
    5 x 5
    Build to your heaviest quality 5 for the day. All reps must have a controlled
    descent and a reset on the ground

    – Superset with:

    8-12 strict pull-ups

    B. MIDLINE

    Tuck up to inverted hang
    5 x 3
    Tuck up to inverted hang, hold for 2 sec and return to start. Repeat for a total of
    3 reps.

    *Row/bike/ski while resting

    LEVEL 2

    A. STRENGTH

    Deadlift
    5 x 5
    Build to your heaviest quality 5 for the day. All reps must have a controlled
    descent and a reset on the ground

    – Superset with:

    5-8 Strict C2B pull-ups

    B. MIDLINE

    Back lever
    8 x 3
    Descend as low as you can while maintaining an open hip, return to inverted hang and repeat 3 times

    *Row/bike/ski while resting

  • WOD Blog | Workout of the day

    THURSDAY 09-08-2018

    - by Admin

    CROSSFIT

    A.

    5 giant sets of:
    15 natural knee extensions
    10 BB Pendlay rows, all heavy
    15 Cuban rotations

    No more than 30 sec rest between sets

    B.

    5 rounds for time:
    400m run
    10 single arm DB push press/side, 22.5/15

    10 burpee box climbs, 60/40″ (two boxes stacked on top of each other; burpee; get up and over)

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    Even: 12/8 cal. bike
    Odd: 12/8 cal. ski-erg

    B. CONDITIONING

    6 x 500m row
    Row at easy pace for 1 minute between each interval

    We’re looking for a hard but maintainable pace today. About 70% of your PB pace.

    C. ACCESSORY

    3 giant sets of:
    15 natural knee extensions
    5 single leg Romanian DL/leg (DB/KB)
    15 Cuban rotations (light plates)

  • WOD Blog | Workout of the day

    WEDNESDAY 01-08-2018

    - by Admin

    LEVEL 1

    A. CONDITIONING

    For time:
    55/45 cal. row
    55 lateral bar burpees
    25 thrusters, 20/15

    B. MIDLINE

    Long plank
    5 x 60 second hold

    LEVEL 2

    A. CONDITIONING

    For time:
    75/65 cal. bike
    50 burpee box jumps, 24/20″
    25 DB thrusters 25/15

    B. MIDLINE

    Long plank
    5 x 60 second hold

  • WOD Blog | Workout of the day

    SATURDAY 14-07-2018

    - by Admin

    REMEMBER TO JOIN US FOR THE WINTER THROWDOWN, TOMORROW, AT 10:30 AT CFJ HQ!

     

    GI JOZI

    40 Min AMRAP

    10 push ups
    10 squats
    10 KB deadlifts(16/20)
    10 KB swings(16/20)
    10 cal airbike
    30 seconds rest between rounds

    BARBELL CLUB

    A. SNATCH

    “No feet snatch”
    6 x 3, across

    B. CLEAN

    Split clean
    6 x 1/leg, ascending load