Posts tagged with ‘Ball slams’

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    WEDNESDAY 24-10-2018

    - by Admin

    HAPPY BIRTHDAY TO GARTH TRUMBLE!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 3-5 strict pull-ups
    Odd: 8-12 box dips

    B. CONDITIONING

    AMRAP 21:
    12 slam balls
    12 shoulder to OH, 35/20
    12 box jumps, 24/20″

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 3-5 bar muscle-ups
    Odd: 12 ring archer push-ups

    B. CONDITIONING

    AMRAP 21:
    12/9 cal ski-erg
    15 shoulder to OH, 55/35
    18 box jumps, 24/20″

  • WOD Blog | Workout of the day

    MONDAY 06-08-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO QUENTIN MILNE, AND FOR TODAY TO MARCO ROETS, LINDA COSTA AND ISSEMARIE STEYN!

    LEVEL 1

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    21-15-9-6 reps for time:
    Cal. row
    Ball Slams
    Thrusters, 20/15

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    27-21-15-9 reps for time:
    Cal. row
    C2B pull-ups
    Thrusters, 43/30

  • WOD Blog | Workout of the day

    FRIDAY 13-07-2018

    - by Admin

    A. MIDLINE

    Front lever tuck negative

    5 x 3

    B. CONDITIONING

    LEVEL 1

    Seven 1-minute rounds of:
    3 front squats, 52/35
    5 burpees
    Max reps of ball slams

    Rest 2 minutes between rounds.

    LEVEL 2

    Seven 1-minute rounds of:
    85/61. thrusters, 3 reps
    7 burpees
    Max reps of C2B pull-ups

    Rest 2 minutes between rounds.

  • 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