Posts tagged with ‘burpee’

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap

  • WOD Blog | Workout of the day

    THURSDAY 23-03-17

    - by Admin

    HAPPY BIRTHDAY TO MATTHEW MACFARLANE!

     

    GI JOZI

    45 sec Work: 15 sec Rest

    8 rounds p/movement

    Cyclone Air Bike
    Dumbell Thrusters (light and fast)
    Burpee Hurdle Jumps
    Med Ball Throw Sit Ups

    Rotate every interval.

    ENDURANCE CLUB

    Rowing

    10 km time trial

    When you set the monitor up, press the top right button. That gives you the most detailed display.

    Aside from recording your total time, you need to also record your average split time for the 5 km. That’s your average 500 m split time.

  • WOD Blog | Workout of the day

    WEDNESDAY 08-02-17

    - by Admin

    HAPPY BIRTHDAY TO FILIPE VISEU!

    A. CONDITIONING

    3 rounds for max reps of:
    Air squat
    Box jump, 24/20″
    Burpee
    10m sled push
    Calorie row

    In this workout you move from each station after 1 minute, “FGB” style.

    Rest 1 minute between rounds.

    B. PREHAB

    Front lever (dragon flag)
    6×4 reps w/ a 2 sec hold

  • Knowledge Blog

    MEMBER PROFILE : JASON RUDOLPH

    - by Admin

    WHAT DROVE YOU TO JOIN CROSSFIT JOZI?
    I was diagnosed with Osteoarthritis in early 2012 and was told I needed a hip replacement, on my way back from the Orthopaedic surgeon, Dave Levey was talking to Fresh on 5 Fm about CrossFit and the Games.
    I googled, found this place on the East Rand called CrossFit Jozi, spoke to Imtiaz explained my situation and hey the rest is history!

    HOW LONG HAVE YOU BEEN A MEMBER FOR?
    I joined up in August 2012

    WHO INSPIRES YOU?
    The WHOLE SWPS group (For those that don’t know , that is the Sex, Weights and Protein Shakes group!)

    WHAT ARE YOU DOING WHEN YOU AREN’T AT THE GYM?
    Playing with my girls, cooking and studying towards a BPhil honours degree

    TELL US ONE INTERESTING THING THAT PEOPLE MIGHT NOT KNOW ABOUT YOU?
    I have National Colours for Karate and represented South Africa at the World Champs in Greece in my younger years.

    I’m a past winner of a CFJ Summer challenge.

    WHAT WAS YOUR FAVORITE CHILDHOOD T.V PROGRAMME?
    Tales of the golden monkey ‘remember TV only started at 6 pm so before that the test pattern

    IF YOU HAD TO HAVE A SUPER POWER WHAT WOULD IT BE AND WHY?
    Restoring Health

    WHAT WOULD YOUR PERFECT WORKOUT BE?
    The one where I don’t die!!!! I bitch and moan but I love it, it’s like an abusive relationship and I’m the bitch.

    WHAT HAS BEEN YOUR MOST MEMORABLE CLASS OR SESSION AT CFJ?
    Fight Gone Bad – it was absolutely the worst thing I have ever done.

    WHAT MIGHT WE FIND IN YOUR FRIDGE AT HOME?
    Everything – I train to Eat

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    I couldn’t tie a shoelace due to mobility, Now I have a proper 136kg back squad and also work on a decent Deadlift.

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING?
    The normal – but I manage my food and training, if I have a bad day I start over tomorrow.

    LIST SOME OF YOUR BIG GOALS.
    A snatch like Wesley – he has a beautiful snatch.
    Handstand Push-ups like ‘Lil Nick
    To help some of my fellow mates on the art of counting 1,2,3 not 1,3,5 and then brag about how you smashed it.
    Some Muscle ups for fun