Posts tagged with ‘bear crawl’

  • WOD Blog | Workout of the day

    FRIDAY 16-03-2018

    - by Admin

    CROSSFIT GAMES OPEN 2018 – Workout 18.4

    SCALED

    For time:

    21 deadlifts, (61 / 43 kgs)
    21 hand release push-ups
    15 deadlifts, (61 / 43 kgs)
    15 hand release push-ups
    9 deadlifts, (61 / 43 kgs)
    9 hand release push-ups
    21 deadlifts, (83 / 61 kgs)
    50-ft. bear walk
    15 deadlifts, (83 / 61 kgs)
    50-ft. bear walk
    9 deadlifts, (83 / 61 kgs)
    50-ft. bear walk

    RX’D

    For time:

    21 deadlifts, (102/70 kgs)
    21 handstand push-ups
    15 deadlifts, (102/70 kgs)
    15 handstand push-ups
    9 deadlifts, (102/70 kgs)
    9 handstand push-ups
    21 deadlifts, (143 / 93 kgs)
    50-ft. handstand walk
    15 deadlifts, (143 / 93 kgs)
    50-ft. handstand walk
    9 deadlifts, (143 / 93 kgs)
    50-ft. handstand walk

    Time cap: 9 min.

  • WOD Blog | Workout of the day

    TUESDAY 23-01-2018

    - by Admin

    HAPPY BIRTHDAY TO DAVID HAARBURGER AND DHUVEN THATHIAH!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Even: Pressing hold for 30 sec
    Odd: Kipping pull-ups (pulling hold for 30 sec)*

    You choose the reps, but must be UB all the way through.

    B. CONDITIONING

    In pairs, 4 rounds of:
    1 min of DB squat cleans, 20/10
    1 min of burpee box jumps, 20/16″

    Alternate stations. There is no rest between rounds/stations.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 10m handstand walk
    Odd: Unbroken C2B pull-ups*

    You choose the reps, but must be UB all the way through.

    B. CONDITIONING

    In pairs, 4 rounds of:
    1 min of DB squat cleans, 25/15
    1 min of burpee box jump overs, 24/20″

    Alternate stations. There is no rest between rounds/stations.

    GI JOZI

    Teams of 2:  Accumulate max reps with 1 buddy working at a time!

    2 Rounds

    3 min AMRAP
    Air Bike ( cal)

    Rest 1 min

    3 min AMRAP
    Medball Cleans

    Rest 1 min

    3 min AMRAP
    Bear Crawl 10m lengths

    Rest 1 min

    3 min AMRAP
    Burpees

    Rest 1 min

    3 min AMRAP
    Ski Erg ( Calories)

    Rest 1 min

  • WOD Blog | Workout of the day

    TUESDAY 07-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ELEACIA MEINTJIES AND JESS WIGHTMAN!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    21-15-9 reps for time:
    Deadlift, 70/50
    1 beat swing + 1 knee tuck

    *10 min cap

    B. STRENGTH

    Strict chin-up
    4 x max reps (assisted or eccentric)

    LEVEL 2

    A. CONDITIONING

    21-15-9 reps for time:
    Deadlift, 100/70
    Knees-to-elbows

    *10 min cap

    B. STRENGTH

    Strict weighted chin-up
    Build to a heavy triple in 4 sets

    GI JOZI

    7 ROUNDS FOR TIME:

    Working in Teams of 3-4, each complete:

    Row 500m
    Bear Crawl 10m
    Sit ups x 20

  • WOD Blog | Workout of the day

    THURSDAY 27-07-2017

    - by Admin

    GI JOZI

    CONDITIONING

    HQ

    8 min Amrap
    Ski Erg 12/15 cal
    Sit up with Med Ball Throw x 10
    KB Windmill x 5/5

    Rest 2 min

    8 min Amrap
    Air Bike 10/12
    Bear crawl/ Dragon Crawl (L2) 2 x 10m
    Burpees x 10

    Rest 2 min

    8 min Amrap
    Sled Push 40m
    Ball Slam x 10

    EAST

    8 min Amrap
    100 x Double Unders
    Sit up with Med Ball Throw x 10
    KB Windmill x 5/5

    Rest 2 min

    8 min Amrap
    10 x 10m Shuttle Sprints
    Bear crawl/ Dragon Crawl (L2) 2 x 10m
    Burpees x 10

    Rest 2 min

    8 min Amrap
    Sled Push 40m
    Ball Slam x 10

    ENDURANCE CLUB

    Rowing:

    2 min for max distance
    Rest 2 min
    3 min for max distance
    Rest 2 min
    4 min for max distance
    Rest 2 min
    3 min for max distance
    Rest 2 min
    2 min for max distance
    Rest 2 min

    **EAST – Rest While your buddy moves!

  • WOD Blog | Workout of the day

    THURSDAY 25-05-17

    - by Admin

    GI JOZI

    AMRAP 8min
    Bear Crawl 20m
    20 Alt Cossac Lunges
    10 Toes to bar

    Rest 2 min

    AMRAP 8min
    Sled Push 40m
    10 Slam Balls

    Rest 2 min

    AMRAP 8min
    Bear Crawl 20m
    20 Alt Cossac Lunges
    10 Toes to bar

    ENDURANCE CLUB

    Rowing

    2 rounds of:
    2km row w/ rate changes every 500m
    Every 500m sprint all out for 10 strokes

    Rest 4 minutes between rounds