Posts tagged with ‘community’

  • WOD Blog | Workout of the day

    MONDAY 21-05-2018

    - by Admin

    HAPPY BIRTHDAY TO HERCULES SMIT!

    LEVEL 1

    CONDITIONING

    8 rounds for time:
    4 strict push-ups
    6 heavy ball slams
    8 front squats
    50 single skips

    LEVEL 2

    CONDITIONING

    8 rounds for time:
    4 bar MU
    8 OHS, 75/61
    35 DU

  • WOD Blog | Workout of the day

    TUESDAY 15-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JOHAN BEUKMAN, JOE PRETORIUS AND SIMONE SOARES!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 5, ascending

    B. CONDITIONING

    3 rounds for time:
    400m run
    20 KB goblet squats
    10 pull-ups

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 3 for the day

    B. CONDITIONING

    3 rounds for time:
    400m run
    30 front squats, 52/35
    20 C2B pull-ups

  • WOD Blog | Workout of the day

    THURSDAY 10-05-2018

    - by Admin

    HAPPY BIRTHDAY TO SVEN KREHER!

    ENDURANCE CLUB

    A. BREATHING WORK

    3 minutes of nasal only breathing on
    the bike and while running
    -3 minutes on each
    -Only needs to be cumulative so buddy up and rotate

    B. ROWING

    5 x 500m pieces w/ 3 min rest

    The aim is negative splits. So each interval needs to be quicker than the one before. You need to hold some in the tank in order to be able to finish strong.
    *Rest periods may vary depending on rower:athlete ratio but ideally rest longer than you work

    CROSSFIT

    EMOM 15:

    1: 5 Bulgarian split squats/leg (low-moderate load)
    2: 5 KB vertical rows/side
    3: 18/12 cal. row

    -Rest 5 minutes-

    Then, AMRAP 20:

    5 plate get ups, 20/15
    200m plate carry, 20/15
    20 hand to hand single arm KB swings, 32/24

  • WOD Blog | Workout of the day

    TUESDAY 01-05-2018

    - by Admin

    WORKERS DAY – PUBLIC HOLIDAY WORKOUT!

    For max reps at each station:
    Tabata pull-ups
    Rest 1 minute
    Tabata sit-ups
    Rest 1 minute
    Tabata strict press, 35/20
    Rest 1 minute
    Tabata Russian swing
    Rest 1 minute
    Tabata jumping back squats, 35/20

    Work in teams of 5 with each partner starting on a different station.

  • WOD Blog | Workout of the day

    FRIDAY 27-04-2018

    - by Admin

    HAPPY BIRTHDAY TO DANIELLE COOKE!

    FREEDOM DAY WORKOUT – 27-04-1994

    In pairs, with a clock running up to 27 minutes:

    1800m med ball carry, 10/7 (one works at a time, swap every 100-200m)

    Then, in the remaining time, AMRAP:
    4 burpee pull-ups (P1 does all)
    19 wall balls (P2 does all)
    94 single skips (P1 does all, then switch on the next round)