Posts tagged with ‘capacity’

  • WOD Blog | Workout of the day

    SATURDAY 08-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then:
    2×2 at 80% of the HS

    CROSSFIT

    Fair Share – CompTrain

    Team of 3 with 30min Cap

    2 Rounds
    200m Run – Relay
    100 Power Snatches 35/25
    200m Run – Relay
    100 x Box Jump Overs
    200m Run – Relay
    100 x Thrusters 43/30

  • WOD Blog | Workout of the day

    MONDAY 22-10-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO RICHARD DURHAM!

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 10:
    3 power cleans, across

    B. CONDITIONING

    3 rounds for time:
    12 single arm DB hang power clean/side, 22.5/15

    15 push-ups*

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    2 TnG power cleans, ascending

    B. CONDITIONING

    3 rounds for time:
    21 DB split clean, 25/17.5
    15 ring dips

  • WOD Blog | Workout of the day

    TUESDAY 12-06-2018

    - by Admin

    HAPPY BIRTHDAY TO MARNE MOSTERT!

    LEVEL 1

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

    LEVEL 2

    A. STRENGTH

    1 Pause front squat + 1 front squat
    Build to your heaviest set for the day in 5 sets

    -Superset with:

    8 single arm DB floor press/side

    B. FINISHER

    Max cal. bike/row in 2:30

  • WOD Blog | Workout of the day

    THURSDAY 07-06-2018

    - by Admin

    HAPPY BIRTHDAY TO CHARNE MARTIN, AND WILLIE SMIT!

    ENDURANCE CLUB

    A. ROWING SKILL + BREATHING

    The 7’s Warm-up
    Use only nasal breathing

    B. CONDITIONING

    10 rounds of:
    1 minute of rowing at 80% effort
    30 seconds max effort on the air bike

    *Rest as needed between rounds

    CROSSFIT

    AMRAP 15:
    20 med ball cleans
    100m med ball carry

    Rest 5 minutes

    5 rounds for max reps of:
    30 sec: DB snatch, left arm, 22.5/15
    15 sec: Rest
    30 sec: Max HR push-ups
    15 sec Rest
    30 sec: DB snatch, right arm, 22.5/15
    15 sec: Rest
    30 sec: Max HR push-ups
    15 sec: Rest

  • WOD Blog | Workout of the day

    MONDAY 14-05-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ROXANNE TOMMINS AND SHAUN GRAY, AND HAPPY BIRTHDAY FOR TODAY TO COACH ANDRE GADNEY, KARLIEN VERMAAK AND SUZETTE VENTER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10:
    Even: 30 sec top/bottom of pull-up hold
    Odd: 10 plank shoulder taps/side

    B. CONDITIONING

    4 rounds for time:
    20 walking lunges/leg
    18/15 cal. row
    16 shoulder to OH, 30/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 5-8 bar MU
    Odd: 10 plank wall taps/side

    B. CONDITIONING

    4 rounds for time:
    30 walking lunges/leg
    25/18 cal. row
    20 shoulder to OH, 43/30