Posts tagged with ‘community’

  • WOD Blog | Workout of the day

    SATURDAY 27-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MIKE CARIPIS, MICHAEL DA CAMARA, PENNY MAROUN, LAUREN DAVIES AND JAN-HARM STEENKAMP!

    BARBELL CLUB

    A. SNATCH

    5 singles OTM at each load:
    73%
    78%
    83%

    B. CLEAN & JERK

    5 singles OTM at each load:
    73%
    78%
    83%

    On the 5th single at each load, add a jerk

    GI JOZI

    35min AMRAP – In teams of 2

    12 abmat sit up (P1)
    12 Russian twists (P2)
    12 KB swing (P1)
    12 weighted jumping squats (P2)
    12 lunges (P1)
    100 m sprint (P2)
    *** then swop, only one buddy working at a time

  • WOD Blog | Workout of the day

    SATURDAY 29-09-2018

    - by Admin

    HAPPY BIRTHDAY TO RAFAELA GROTTIS, RENE JANSE VAN RENSBURG, ROB RENZ AND HERMAN VAN DEN BERGH!

    BARBELL CLUB

    A. SNATCH

    Establish a 2RM hang snatch in 15 minutes

    B. CLEAN & JERK

    1 hang clean + 2 jerk
    Establish a max in 20 minutes

    GI JOZI

    “Kelly”

    5 rounds for time of:
    400m run
    30 box jumps, 24″
    30 wall balls, 20/14lbs

  • WOD Blog | Workout of the day

    THURSDAY 30-08-2018

    - by Admin

    HAPPY BIRTHDAY TO LEON NAIDOO AND RYAN HENRY!

    ENDURANCE CLUB

    A. WARM-UP

    3 sets of:
    200m jog
    15 reverse hyper extensions

    B. CONDITIONING

    5 rounds of:
    1 min air bike for cal.
    1 min of bear crawls
    1 min of single skips
    1 min plank hold
    1 min of 10m shuttle sprints

    *No rest between rounds

    CROSSFIT

    In teams of 2

    @0:00:
    1.2km run together
    600m Zercher plate carry in total (alt. every 100m)
    @15:00:
    1.6km row in total (swap when you want)
    600m OH plate carry in total (alt. every 100m)
    @30:00:
    80 box jump overs (alt. every 5 reps)
    200m sled push in total (alt. as often as you want)

    B. ACCESSORY

    Reverse hyper extension on a box
    3 x 15

  • WOD Blog | Workout of the day

    MONDAY 06-08-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO QUENTIN MILNE, AND FOR TODAY TO MARCO ROETS, LINDA COSTA AND ISSEMARIE STEYN!

    LEVEL 1

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    21-15-9-6 reps for time:
    Cal. row
    Ball Slams
    Thrusters, 20/15

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    27-21-15-9 reps for time:
    Cal. row
    C2B pull-ups
    Thrusters, 43/30

  • WOD Blog | Workout of the day

    THURSDAY 02-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    1: 9/6 cal. ski-erg
    2: 30m bear crawl
    3: 12/9 cal. air bike

    B. CONDITIONING

    5 rounds of:
    1 min air bike at 80-90% effort
    20 unbroken air squats

    Rest as required between rounds

    C. MIDLINE

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”

    CROSSFIT

    AMRAP 24:
    10 DB snatch, 22.5/15
    150m OH plate carry, 25/15
    200 single skips

    -Rest 5 minutes-

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”