Posts tagged with ‘coordination’

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1

  • WOD Blog | Workout of the day

    WEDNESDAY 21-03-2018

    - by Admin

    The workout is programmed in honour of Human Rights Day which recognizes the Sharpeville massacre of 21 March 1960, in which 69 souls died and 180 were injured.

    3 rounds for time of: 

    21 cal. ski-erg OR air bike OR 42 cal. row
    19 vault jumps, 60/40″
    60m Dbl KB front rack carry, 32/24kg
    69 double unders (x2 single skips)
    180m overhead plate carry, 25/15kg

    *Work in teams of 4-5 w/ each member starting on a different
    station. Only move on to the next station once it’s open (train format).
    Time is up when all have completed 3 rounds each.

     

  • WOD Blog | Workout of the day

    WEDNESDAY 28-02-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    1 snatch deadlift + 1 hang power snatch + 1 OHS
    6 sets

    Rest lots between sets

    B. CONDITIONING

    AMRAP 6:
    12 American swings, 24/16
    8 HR push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

     

    Every 90 sec x 8 rounds:
    3 position HANG snatch, ascending load

    High hang > mid-thigh > BELOW knees

    B. CONDITIONING

    AMRAP 6:
    12 hang power snatch, 61/43
    12 HR push-ups

  • WOD Blog | Workout of the day

    TUESDAY 09-01-2018

    - by Admin

    HAPPY BIRTHDAY TO RUZUAAN MORIARTY AND NEIL PARSONAGE!

    CROSSFIT

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU (Open standards)

    GI JOZI

    “Loredo”

    6 rounds
    24 Squats
    24 Push ups
    24 walking Lunges
    400m run

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap