Posts tagged with ‘coordination’

  • WOD Blog | Workout of the day

    FRIDAY 05-10-2018

    - by Admin

    A. FRONT LEVER

    8 x 3
    From inverted hand descend as fas as you can (above parallel), pause, pull back up to inverted

    B. CONDITIONING

    On a 15-minute clock, for max reps each round:

    From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
    From 4:00-7:00, run 400 meters then do alt. DB snatches, 25/17.5
    Rest 1 minute
    From 8:00-11:00, run 400 meters then do TTB
    Rest 1 minute
    From 12:00-15:00, run 400 meters then do alt. DB snatches, 25/17.5

  • WOD Blog | Workout of the day

    MONDAY 01-10-2018

    - by Admin

    HAPPY BIRTHDAY TO DAWN STOCKILL!

    A. KETTLE BELL BENT PRESS

    5 x 5/side, ascending

    B. CONDITIONING

    Complete as many rounds as possible in 10 minutes of:
    3 burpee box jump-overs, 24/20″
    3 Dbl Russian swings, 2 x 28/20kg
    6 burpee box jump-overs
    6 Dbl Russian swings
    9 burpee box jump-overs
    9 Dbl Russian swings
    Etc.

     

  • WOD Blog | Workout of the day

    FRIDAY 28-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • WOD Blog | Workout of the day

    WEDNESDAY 08-08-2018

    - by Admin

    PLEASE REMEMBER TO JOIN US AT CFJ HQ FOR OUR PUBLIC HOLIDAY WORKOUT, TOMORROW, THURSDAY 9TH AUGUST 2018 AT 08:00!

    A. STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    B. GYMNASTICS CONDITIONING

    6 sets for quality:
    10 strict TTB
    20 bear dogs
    30 sec superman hold

  • WOD Blog | Workout of the day

    THURSDAY 12-07-2018

    - by Admin

    HAPPY BIRTHDAY TO BLAKE UTTLEY!

    ENDURANCE CLUB

    EMOM 30:

    1: 18/15 cal. row
    2: 30m bear crawl
    3: 15/12 cal. bike
    4: 30m sled push
    5: 12/9 cal. ski-erg
    6: Rest

    CROSSFIT

    A. KETTLEBELL SKILLS

    Practice the following drills:
    Figure 8 to hold
    Figure 8 to straight arm hold
    Around the body
    Around the body to straight arm hold

    B. CONDITIONING

    In front of a clock set for 12 minutes:
    1 minute of double-unders
    1 minute of dumbbell snatches
    2 minutes of double-unders
    2 minutes of dumbbell snatches
    3 minutes of double-unders
    3 minutes of dumbbell snatches