Posts tagged with ‘CrossFit’

  • WOD Blog | Workout of the day

    SATURDAY 21-04-2018

    - by Admin

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5
    Tunnel format

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5
    Tunnel format

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 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 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

  • WOD Blog | Workout of the day

    THURSDAY 12-04-2018

    - by Admin

    HAPPY BIRTHDAY TO GRIFFEN FOURIE!

    ENDURANCE CLUB

     

     

    A. BREATHING WORK

    Row for 3 min with nasal only breathing
    -Rest 1 min-
    Bike for 3 min with nasal only breathing
    -Rest 1 min-
    Single skips for 3 min with nasal only breathing

    B. CONDITIONING

    EMOM 32:
    1: 18/12 cal. row
    2: 15/10 cal. bike
    3: 12/6 cal. ski-erg
    4: 10 step down box jumps, 24/20″

    CROSSFIT

    With a running clock

    From 0:00 – 18:00
    EMOM 18:
    1: Single arm static hang, 20-30 sec
    2: HS hold, 20-30 sec
    3: 50-80 single skips

    From 18:00 – 21:00 (3 minutes) – REST

    From 21:00 – 41:00
    AMRAP 20:
    400m run
    14 DB/KB renegade rows
    14 Russian swings

     

  • 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

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI