Posts tagged with ‘burpees’

  • WOD Blog | Workout of the day

    SATURDAY 16-12-2017

    - by Admin

    HAPPY BIRTHDAY TO IVAN LEWIS!

    BARBELL CLUB!

    Snatch
    Build to max in 20 minutes

    Clean & jerk
    Build to max in 20 minutes

    GI JOZI

    12 Days of CrossFit

    1 Wall walk / HSPU
    2 Pistols/lunges per leg
    3 Ring dips or ring rows
    4 Pull-ups (jumping)
    5 Push Presses, 40/30
    6 DB snatches/arm, 20/10
    7 Thrusters, 40/30
    8 Ball Slams
    9 Box Jumps
    10 Push-ups
    11 Burpees
    12 Goblet Squats, 20/12

     

    1 HSPU /  2 pistols/leg and 1 HSPU / 3 Ring Dips, 2 pistols/leg and 1 HSPU and so forth until you get to 12 Goblet Squats, 11 Burpees, etc……..

     

  • WOD Blog | Workout of the day

    TUESDAY 28-11-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    50 burpee pull-ups for time

    *10 min cap

    B. CONDITIONING

    7 rounds for time of:
    10 SDHP, 35/20
    10 strict push-ups

    *12 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    30 ring muscle-ups for time
    Or, 50 burpee C2B pull-ups for time

    *10 min cap

    B. CONDITIONING

    7 rounds for time of:
    10 SDHP, 45/30
    10 ring dips

     

    GI JOZI

    CONDITIONING

    5 ROUNDS

    1 min work : 30 sec Rest

    Station 1: Wall Ball – max reps

    Station 2: KB SDHP – max reps

    Station 3: Box Jump – max reps

    Station 4: Push up – max reps

    Station 5: Row  – max calories

  • WOD Blog | Workout of the day

    MONDAY 27-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO STELLA ARONIS, AND FOR TODAY TO VALARIE VENTER, MANO DE VOS AND JOCELYN JACOBS!

    A. CONDITIONING

    KitchnBox Summer Challenge Fitness Test

    7 rounds for time of:
    12 wall balls (L1: 7/5kg; L2: 10/7kg; 3m target)
    12 burpees

    *13 minute cap
    (1 sec is added to the time cap for each incomplete rep)

    LEVEL 1

    B. STRENGTH

    Power jerk
    Build to your heaviest 4 for the day

    LEVEL 2

    B. STRENGTH

    Power jerk
    Build to your heaviest double for the day

  • WOD Blog | Workout of the day

    WEDNESDAY 22-11-2017

    - by Admin

    HAPPY BIRTHDAY TO CHARISSA LOURENS AND ROBERTO DE ROCHA!

    CONDITIONING

    In teams of 3, 6 rounds EACH for time of:
    500m row
    30 walking lunges
    10 burpees

  • WOD Blog | Workout of the day

    TUESDAY 14-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ROXANNE CLARK!

    CROSSFIT

    A. CONDITIONING

    7 rounds for time:
    200m run carrying one dumbbell (L1: 15/10; L2: 25/15)
    10 burpee box jump overs, 24/20″
    20 alt. DB power snatches

    GI JOZI

    A. CONDITIONING

    FGB Style – 5 Rounds

    Station 1: Calorie Row
    Station 2: Plate Ground to Overhead
    Station 3: Abmat Sit ups
    Station 4: Hurdle Jumps
    Rest 1 minute

    B. ACCESSORY

    In Groups of 4 – 10 min AMRAP

    Max Distance Sled Push