Posts tagged with ‘capacity’

  • 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

     

     

  • WOD Blog | Workout of the day

    THURSDAY 26-04-2018

    - by Admin

    PLEASE REMEMBER THAT WE WILL BE RUNNING ONLY ONE CLASS AT CFJ HQ, TOMORROW, FRIDAY 27 APRIL 2018 @ 09:00!

    ENDURANCE CLUB

    A. BREATHING WORK

    4 x 200m sprints w/ nasal only breathing
    -Rest 60 sec between efforts

    B. CONDITIONING

    In teams of 3, for time:
    1.6km run (each)
    2000m row (each)
    96/64 cal. bike (each)

    All team mates work at the same time but on different stations. Rotate and
    partition reps up however you want to.
    Clock stops when all team mates are done.

    CROSSFIT

    EMOM 15:
    1: 10 x single KB front rack split squats
    2: 10 DB Pendlay rows
    3: 15/10 cal. bike

    -Rest 5 minutes-

    Then, 5 rounds of:

    20m sled push, heavy but unbroken
    30 unbroken KB sumo deadlift high-pulls, 32/24
    400m run

  • WOD Blog | Workout of the day

    TUESDAY 27-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MICHELLE WEBB, ANDREW PROCTOR, JOSE PINTO, JULIETTE DE SWART!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 40 sec plank hold
    2: Static hang 20s on/10s off
    3: 10 med ball sit-ups

    B. CONDITIONING

    4 rounds of:
    60 seconds: Max cal. row
    15 sec rest
    60 sec: Max goblet squats, 24/16
    15 sec rest
    60 sec: KIPPING pull-ups (ring rows)
    15 sec rest

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: L-hang 10s on/10s off
    2: 10m HS walk
    3: 12 weighted sit-ups (DB)

    B. CONDITIONING

    4 rounds of:
    60 seconds: Max cal. row
    15 sec rest
    60 sec: Max DB front squats, 22.5/15
    15 sec rest
    60 sec: KIPPING pull-ups
    15 sec rest

    *Only kipping permitted today

    GI JOZI

    For time:
    10-20-30-40-50-60-70-80-90-100- single skips
    7 DB Thrusters between sets (light and fast)

    100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
    12 backward lunges in between sets

    10-20-30-40-50-60-70-80-90-100- single skips
    10 medball sit ups between sets

    100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
    7 hollow rocks in between sets

    40 min cap*