Posts tagged with ‘community’

  • WOD Blog | Workout of the day

    MONDAY 09-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CARMEN KILFOIL!

    A. STRENGTH

    Javelin press
    3 x 8/side

    B. CONDITIONING

    5 rounds for reps of:
    1 minute of 35/20kg sumo deadlift high pulls
    1 minute of 35/20kg push presses
    1 minute of rowing

    Rest 1 minute

  • WOD Blog | Workout of the day

    SATURDAY 30-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 sets of:
    2 x [1 snatch DL + 1 hang snatch + 1 snatch]

    Ascending load

    B. CLEAN & JERK

    5 sets of:
    2 x [1 clean DL + 1 clean + 1 jerk]

    Ascending load

    GI JOZI

    A. Michael (Hero WoD)

    3 rounds for time of:
    Run, 800 m
    50 Back Extensions ( or Superman)
    50 GHD Sit-Ups ( Abmat)

    Have the level 2 guys rotate so they all get at least some reps on the GHD

    B. FINISHER

    Teams 4 everyone stays with the sled!
    600m Sled Pull for time ( around the building)

  • WOD Blog | Workout of the day

    FRIDAY 29-06-2018

    - by Admin

    HAPPY BIRTHDAY TO CHANTELLE WHIBLEY!

    LEVEL 1

    7 rounds for time of:
    15/12 cal. row
    12 box jump overs, 24/20″
    15 Dbl DB S2O, 20/10kg

    LEVEL 2

    7 rounds for time of:
    21/15 cal. row
    18 lateral box jump overs, 24/20″
    15 Dbl KB S2O, 20/12kg

  • 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.

  • WOD Blog | Workout of the day

    THURSDAY 14-06-2018

    - by Admin

    ENDURANCE CLUB

    A. JUMP ROPE WARM-UP

    2 min slow single skips
    1 min rest
    2 min quick singles
    1 min rest
    2 min high knees on the spot
    1 min rest
    2 min double or tiple under attempts

    B. CONDITIONING

    5 rounds for time:
    21/15 cal. bike or row
    55 double unders

    CROSSFIT

    In teams of 4 for time:

    80 DB front squats in total
    16 rope climbs in total
    30m heavy sled push each
    60 DB front squats in total
    12 rope climbs in total
    30m heavy sled push each
    40 DB front squats in total
    8 rope climbs in total
    30m heavy sled push each
    400m run as a team