Posts tagged with ‘bear crawl’

  • 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

    THURSDAY 02-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    1: 9/6 cal. ski-erg
    2: 30m bear crawl
    3: 12/9 cal. air bike

    B. CONDITIONING

    5 rounds of:
    1 min air bike at 80-90% effort
    20 unbroken air squats

    Rest as required between rounds

    C. MIDLINE

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”

    CROSSFIT

    AMRAP 24:
    10 DB snatch, 22.5/15
    150m OH plate carry, 25/15
    200 single skips

    -Rest 5 minutes-

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”

  • 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

    THURSDAY 31-05-2018

    - by Admin

    CROSSFIT

    LEVEL 1

    3 rounds of:
    8 front rack split squat/leg
    Rest 60 seconds
    15 horizontal ring rows
    Rest 60 seconds

    Then, in groups of 5
    5 rounds of 1 minute/station
    1: Bike
    2: Plank hold
    3: Row
    4: DB Bear crawl
    5: Ski-erg

    Rest 1 min between rounds

     

    ENDURANCE CLUB

    A. BREATHING WORK / RUNNING SKILL

    15 minutes of running skill work
    -Only use nasal breathing during this

    B. CONDITIONING

    5 rounds for time of:
    50m sled drag
    100m Dbl KB OH carry
    200m run

  • WOD Blog | Workout of the day

    THURSDAY 17-05-2018

    - by Admin

    CROSSFIT

    10 sets of:
    1 tuck to inverted hang
    3 ring pull-ups
    5 spidy push-ups/side
    10m DB bear crawl

    -Rest 30 secs between sets-

    Then, 8 rounds for time of:
    8 toes to rings
    12 Dbl DB hang power clean + jerk
    16/12 cal. row

    ENDURANCE CLUB

    A. BREATHING WORK

    In groups, complete 10 x 30 sec each:
    Air bike w/ nasal only breathing

    B. CONDITIONING

    Running day

    8 sets of:
    100m moderate pace (75%)
    100m fast pace (85%)
    100m easy pace (50%)
    100m all out sprint

    -Rest 60 sec between sets-