Posts tagged with ‘Ball slams’

  • WOD Blog | Workout of the day

    MONDAY 29-04-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO LEONETTI HENNING FOR FRIDAY, DANI COOKE FOR SATURDAY AND CAREY HEDGES!!! 

    GYMNASTICS CONDITIONING 

    FITNESS:

    10 sec on : 20 sec rest x 8:
    Dip support hold
    -Rest 1 minute-
    20 sec on : 10 sec rest x 8:
    Strict push-ups

    PERFORMANCE: 

    Strict ring dips with a tempo:
    5 x Max reps @ 2212

    CONDITIONING 

    FITNESS:

    3 rounds for time:
    400m run
    20 step up and over
    30 slam balls

    PERFORMANCE:

    3 rounds for time:
    400m run
    30 box jump overs, 24/20″
    20 kipping pull-ups

  • 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.