Posts tagged with ‘bear crawl’

  • WOD Blog | Workout of the day

    THURSDAY 16-02-17

    - by Admin

    HAPPY BIRTHDAY TO ANDISWA “ANDI” JOBE!

    GI JOZI

    A.  Tyre Flips

    AMRAP – 15 minutes
    Work in Groups and Flip AHAFP

    B. CONDITIONING

    Amrap 20min
    20 x KB SDHP
    10m Bear Crawl
    Burpee Broad Jump Back to KB

    ENDURANCE CLUB

    For time:
    27 cal
    Rest 3 minutes
    21 cal
    Rest 2 minutes
    15 cal
    Rest 1 minute
    9 cal
    Rest 30 sec
    9 cal
    Rest 1 minute
    15 cal
    Rest 2 minutes
    21 cal
    Rest 3 minutes
    27 cal

  • WOD Blog | Workout of the day

    TUESDAY 06-12-16

    - by Admin

    CROSSFIT

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    Handstand development
    Wall walk up and find balance with 1 foot away from the wall
    OR, pike hold with knees/toes on box
    OR, headstands

    B. CONDITIONING

    AMRAP 12:
    4 ring push-ups OR 8 push-ups
    8 KB swing/arm, 20/12

    A. GYMNASTICS CONDITIONING

    LEVEL 2

    Handstand walk development
    Create an obstacle course, OR,
    Improve your basic HS walk, OR,
    Practise HS walks

    B. CONDITIONING

    AMRAP 12:
    4 ring muscle-ups
    8 KB snatch/arm, 24/16

     

    GI JOZI

    AMRAP 10 min
    2x 10m bear crawl
    10 x strongman throws

    Rest 6 min ( L1 – 600m run, L2 – 800m during rest)

    AMRAP 10 min
    2 x 10m stiff leg bear walk
    10 x slam balls

  • WOD Blog | Workout of the day

    SATURDAY 30-07-16

    - by Admin

    GI JOZI

    7 Rounds
    30m DBL OH KB Carry
    30m DBL KB Front Rack Carry
    30m DBL KB Farmer Carry
    30m Bear Crawl
    200m Run

    BB CLUB

    Week 3 of 12: Complexes

    A. SNATCH

    1 snatch high pull + 1 hang snatch
    Build to a heavy set w/ NO MISSES
    Should be aiming to be about 5% heavier than last week

    B. CLEAN & JERK

    1 power clean + 1 front squat + 1 power jerk
    Build to a 3RM [(1+1+1)x3]