Posts tagged with ‘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

  • WOD Blog | Workout of the day

    WEDNESDAY 25-10-2017

    - by Admin

    CONDITIONING

    21-15-9 reps for time of:
    Lateral over-the-bar burpees
    Overhead squats (L1: 35/20; L2: 43/30)
    Chest-to-bar pull-ups

  • WOD Blog | Workout of the day

    THURSDAY 19-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JENNA GADNEY!

    ENDURANCE CLUB

    Day 1 – Class Work

    A. RUNNING SKILL

    B. ACCESSORY

    4 rounds for time:
    15/12 cal. row
    15 plate good mornings

    C. RUNNING

    10 x 200m sprints w/ 2 min rest

    Day 2 – Homework

    3-4 x 800m w/ 3 min rest

    GI JOZI

    A) CONDITIONING

    In 2 mins: Run 200m, then AMRAP for remainder of 2 min:
    Round 1 : Ski Erg
    Round 2 : Lunges/ Weighted Lunges
    Round 3 : Ball Slams
    Round 4 : Burpees
    Round 5 : Skipping

    Rest 30 seconds between rounds

    Repeat this cycle once more

    B) MIDLINE

    3 Rounds not for time:
    30 sec L-hang
    30 sec weighted plank
    30 sec hollow rock/hold

  • WOD Blog | Workout of the day

    TUESDAY 17-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    CROSSFIT

    A. CONDITIONING

    Kitchn Box Summer Lifestyle 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)

    B. ACCESSORY

    Complete as many rounds as possible in 12 minutes of:
    Single-arm dumbbell overhead lunges, 12 steps (L1: 15/10; L2: 20/15kg)
    Run 120m
    Weighted sit-ups, 12 reps (L1: 15/10; L2: 20/15kg)

    GI JOZI

    A. CONDITIONING

    For time:
    100 double unders/200 singles
    80 sit ups
    60 KB swings
    40 wall balls
    20 Renegade rows (with push up)

    *Run 300m between movements

    B. MIDLINE

    Alternating Tabata with a buddy: 16 rounds total.
    Patty cake Plank
    Leg Circles

  • WOD Blog | Workout of the day

    FRIDAY 13-10-2017

    - by Admin

    HAPPY BIRTHDAY TO GAVIN WOLFF AND CRAIG VAN DER LINDE!

    LEVEL 1

    In teams of 3-4, 5 rounds EACH for time of:
    5 rounds for time:
    1 rope climb (5 floor to standing pulls)
    15/12 cal. row
    15 burpees

    *Your round may begin as soon as the athlete in front completes their rope climbs

    The workout ends with a team 600m run to cash out

    LEVEL 2

    In teams of 3-4, 5 rounds EACH for time of:
    5 rounds for time:
    2 rope climbs, 5m
    18/15 cal. row
    15 burpees

    *Your round may begin as soon as the athlete in front completes their rope climbs

    The workout ends with a team 600m run to cash out