Posts tagged with ‘burpees’

  • WOD Blog | Workout of the day

    THURSDAY 24-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JAN POTGIETER!

    CROSSFIT

    In groups of 3, EMOM 16:

    1: 5 box step-ups/leg, heavy DBs/KBs
    2: 10m seated sled pull
    3: 2 TGU/arm
    4: Rest

    Then, 2 rounds for time of:
    100m DB waiter’s carry, left arm
    100m DB waiter’s carry, right arm
    10 sandbag/D-ball/Atlas stone cleans, 65/40kg
    500m run

    ENDURANCE CLUB

    A. BREATHING WORK

    This is your specific warm-up
    5 rounds of:
    1 min air bike w/ nasal only breathing
    200m run, only breathing OUT through the mouth

    B. CONDITIONING

    3 rounds, EACH for time of:
    1000m/750m row
    12 burpees

    Rest 3-5 minutes/round (depending on how many/rower)

    *Your aim for the session is negative splits. That means, each interval
    should be faster than the previous, the last interval being the quickest.

  • WOD Blog | Workout of the day

    TUESDAY 08-05-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    3 deadlifts + 2 hang power clean + 1 power clean

    B. CONDITIONING

    AMRAP 10:
    5 burpees
    10 DB hang power cleans, 15/10

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    3 power cleans, 85-90%

    B. CONDITIONING

    100 x 25/15kg DB power cleans for time:
    Do 5 burpees on the minute, starting at 1:00

  • WOD Blog | Workout of the day

    WEDNESDAY 25-04-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    2 clean deadlift + 2 hang power clean
    5 sets, ascending

    B. CONDITIONING

    For time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Single arm DB hang power clean, 20/15
    Burpee

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 sec x 5 rounds:
    3 cleans, 75-80% each set

    B. CONDITIONING

    In pairs, for time:
    10-8-6-4-2-4-6-8-10 reps for time:
    Dbl KB (squat) clean, 24/16
    Burpee

    “I clean, you clean, I burpee, you burpee”

  • WOD Blog | Workout of the day

    THURSDAY 19-04-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 Ball Slams
    Max rep burpees in remaining time

    Rest 1 minute.

    Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    TUESDAY 17-04-2018

    - by Admin

    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