Posts tagged with ‘box jump overs’

  • WOD Blog | Workout of the day

    TUESDAY 24-07-2018

    - by Admin

    HAPPY BIRTHDAY TO KARYN DA SILVA!

    LEVEL 1

    A. MIDLINE

    Weighted Abmat sit-ups
    5 x 10 (DB/MB)
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    42/30 cal. row
    30 DB push press, 15/10
    20 box jump overs, 24/20″
    30 DB push press
    400m run

    *17 min cap

    LEVEL 2

    A. MIDLINE

    GHD sit-up
    5 x 10
    Hold an ‘up dog’ stretch for 30 sec after each set

    B. CONDITIONING

    For time:
    60/50 cal. row
    40 DB S2O, 25/15
    20 lateral box jump overs, 24/20″ (on and over)
    40 DB S2O
    500m run

    *17 min cap

  • WOD Blog | Workout of the day

    TUESDAY 03-07-2018

    - by Admin

    HAPPY BIRTHDAY TO TYRONNE MORDT!

    LEVEL 1

    A. GYMNASTICS PULL/PUSH TEST

    1. Max duration static hang hold
    2. Max duration dip support hold

    B. CONDITIONING TEST 1

    For time:
    100 step up and overs, 24/20″
    75 Single DB shoulder to OH, 12.5/7.5
    50/35 cal. row

    LEVEL 2

    A. GYMNASTICS PULL/PUSH TEST

    Strict ring muscle-ups
    Max reps in 3 minutes

    B. CONDITIONING TEST 1

    For time:
    125 box jump overs, 24/20″ (no lockout needed)
    100 DB shoulder to OH, 20/15
    75/60 cal. row

  • WOD Blog | Workout of the day

    FRIDAY 29-06-2018

    - by Admin

    HAPPY BIRTHDAY TO CHANTELLE WHIBLEY!

    LEVEL 1

    7 rounds for time of:
    15/12 cal. row
    12 box jump overs, 24/20″
    15 Dbl DB S2O, 20/10kg

    LEVEL 2

    7 rounds for time of:
    21/15 cal. row
    18 lateral box jump overs, 24/20″
    15 Dbl KB S2O, 20/12kg

  • WOD Blog | Workout of the day

    MONDAY 01-05-17

    - by Admin

    HAPPY BIRTHDAY TO CHRISTINE KINGHAM AND GARY RICE!

    Public Holiday Class

    Team Chipper

    In teams of 4, for time:

    6 x 120m shuttle sprints each, relay style (0m – 10m and back, 0-20m and back, 0-30m and back)
    45 push press each (rotate as often as you like but one works at any time, 52/35)
    35 box jump overs each (rotate as often as you like, you may have 2 athletes facing each other)
    45 synchronised burpees
    35 push-ups each (rotate as often as you like)
    1.6km run with the entire team holding a jump rope (all team members must have a hand on)

  • WOD Blog | Workout of the day

    TUESDAY 08-11-16

    - by Admin

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS SKILL

    Ring dip development
    Work on ring support, the dip, and eccentric
    dips

    B. CONDITIONING

    Five 2-minute rounds of:
    100 m shuttle (50m and back)
    10 burpees
    Max reps wall balls, 7/5kg to 3m

    Rest 2 minutes between rounds.

    LEVEL 2

    A. GYMNASTICS SKILL

    Kipping ring muscle-up
    10×3 unbroken reps
    OR, work the progressions

    B. CONDITIONING

    Five 2-minute rounds of:
    120 m shuttle (60m and back)
    12 burpees
    Max reps wall balls, 10/7kg to 3.2m

    Rest 2 minutes between rounds.

    GI JOZI

    FGB Style WOD

    6 rounds

    1 minute – Box Jump overs 24/20
    1 minute – KB Swings Russian
    1 minute  – Goblet Squat
    1 minute –  Rest