Posts tagged with ‘coordination’

  • 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

  • WOD Blog | Workout of the day

    MONDAY 16-10-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO MELINDA GOUWS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Power snatch
    5 x 3, ascending

    B. CONDITIONING

    AMRAP 14:
    50 single skips
    9 power snatches, 25/15

    LEVEL 2

    A. BARBELL CONDITIONING

    TnG power snatch
    Build to a 3RM in 10 minutes

    B. CONDITIONING

    AMRAP 14:
    35 double unders
    12 power snatches, 35/25

  • WOD Blog | Workout of the day

    SATURDAY 08-07-17

    - by Admin

    CROSSFIT

    3 Rounds, each for time:

    In Teams of 3 – break as you like

    63Cal Row
    54 Power Snatches 40/30
    45 Burpees over bar

    Rest 3 min before you start next round
    *40min Cap

    BB CLUB

    A. POWER SNATCH

    Establish a 2RM TnG power snatch

     

    B. SNATCH BALANCE

    Establish a 1RM

     

    C. CONDITIONING TEST

    “Isabel”

    30 power snatches for time, 61/43

  • WOD Blog | Workout of the day

    WEDNESDAY 28-06-2017

    - by Admin

    HAPPY BIRTHDAY TO CALVIN MREWA!

    A. WEIGHTLIFTING TEST

    Power clean

    1RM in 20 minutes
    3RM if you’ve been training here 3-6 months
    5RM HANG power clean if you’ve been here less than 3 months

    B. CONDITIONING TEST

    Grace”

    30 clean & jerks for time, 61/43

  • WOD Blog | Workout of the day

    WEDNESDAY 14-06-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS DEVELOPMENT

    Kipping development

    Fine tune the hollow, arch and neutral
    positions on the ground
    Then on the rig
    Work on beat swings

    B. CONDITIONING

    AMRAP 2:
    12 OHS, 20/15
    12 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    10 OHS
    10 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    8 OHS
    8 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    6 OHS
    6 jumping C2B pull-ups

     

    LEVEL 2

    A. GYMNASTICS DEVELOPMENT

    5 sets of the following complex:
    3 strict pull-ups
    Into 3 sec hold at the top
    Into 3 kipping pull-ups
    Into 3 sec hold at the top
    Into 3 kipping C2B pull-ups
    Rest 60 seconds between sets

    B. CONDITIONING

    AMRAP 2:
    12 OHS, 43/30
    12 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    10 OHS
    10 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    8 OHS
    8 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    6 OHS
    6 C2B pull-ups

    PLEASE NOTE THAT WE WILL BE CLOSED FOR THE PUBLIC HOLIDAY ON 16 JUNE 2017!

    CLASSES WILL RESUME AS NORMAL ON SATURDAY 17 JUNE 2017