Posts tagged with ‘air bike’

  • 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

    SATURDAY 07-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5

  • WOD Blog | Workout of the day

    FRIDAY 06-07-2018

    - by Admin

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders

  • WOD Blog | Workout of the day

    THURSDAY 05-07-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 slam balls
    Max rep burpees in remaining time

    -Rest 1 minute. Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in
    reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    THURSDAY 28-06-2018

    - by Admin

    ENDURANCE CLUB

    8 x 30 on : 30 off at each station
    Ski
    Burpee
    Row
    Double under

    You must complete all 8 intervals before moving to the next station.

    There is no added rest between stations.

    CROSSFIT

    5 giant sets of:
    Max strict tempo push-ups (3012)
    15 Renegade rows/arm
    60 sec Farmer’s carry hold, heavy

    -Rest 90 seconds between sets

    Then,
    5 rounds, each for time of:
    21/15 cal. air bike
    20m sled push, hands high
    20m sled push, hands low

    *Sled load should be moderate. Light enough to go without rest, heavy
    enough to make the last 5m really slow