Posts tagged with ‘burpees’

  • WOD Blog | Workout of the day

    MONDAY 16-07-2018

    - by Admin

    HAPPY BIRTHDAY TO DYLAN CORREIA!

    LEVEL 1

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST 1

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST 1

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • WOD Blog | Workout of the day

    FRIDAY 13-07-2018

    - by Admin

    A. MIDLINE

    Front lever tuck negative

    5 x 3

    B. CONDITIONING

    LEVEL 1

    Seven 1-minute rounds of:
    3 front squats, 52/35
    5 burpees
    Max reps of ball slams

    Rest 2 minutes between rounds.

    LEVEL 2

    Seven 1-minute rounds of:
    85/61. thrusters, 3 reps
    7 burpees
    Max reps of C2B pull-ups

    Rest 2 minutes between rounds.

  • WOD Blog | Workout of the day

    THURSDAY 05-07-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 slam balls
    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 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

    SATURDAY 23-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 snatch deadlift
    2 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 hang cleans
    2 cleans
    1 jerk

    Build to a max set of the complex. You may release the bar for a quick reset
    after the 3rd hang clean

    CROSSFIT

    “Jenkins”

    Amrap with partner in 40min
    50 Burpees
    400m Run
    50 KB Swings 24/16
    400m Run
    50 Pull ups
    400m Run
    50 Push ups
    400m Run
    Split work as needed between partner
    Run together.