Posts tagged with ‘CrossFit’

  • WOD Blog | Workout of the day

    SATURDAY 20-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    GI JOZI

     

  • WOD Blog | Workout of the day

    MONDAY 01-01-2018

    - by Admin

    HAPPY NEW YEAR!

    STRENGTH

    Front squat
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM

  • WOD Blog | Workout of the day

    WEDNESDAY 20-12-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    CROSSFIT GAMES OPEN – 17.5 Retest

    Scaled Division

    10 rounds for time of:
    9 thrusters, 30/20
    35 single-unders

    *25 min cap

    LEVEL 2

    CROSSFIT GAMES OPEN – 17.5 Retest

    RXd Division

    10 rounds for time of:
    9 thrusters, 43/30
    35 double-Unders

    *25 min cap

  • WOD Blog | Workout of the day

    TUESDAY 19-12-2017

    - by Admin

    HAPPY BIRTHDAY TO DMITRY DRABKIN AND BRONWYN MACFARLANE!

    CROSSFIT

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, ascending

    B. CONDITIONING

    CROSSFIT GAMES OPEN 15.4 – Retest

    Scaled Division

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses, 43/30
    10 cleans, 52/35

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, ascending

    B. CONDITIONING

    CROSSFIT GAMES OPEN 15.4 – Retest

    RX’d Division

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans, 84/56kg
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

     

    GI JOZI

    5 ROUNDS

    1 min work: 30 sec rest – Alternate movements

    – Sled Push (60m lengths)
    – Ring Rows
    – Ball Slams
    – Box Jumps
    – Ski Erg

  • WOD Blog | Workout of the day

    MONDAY 18-12-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO SIMONE KRUGER AND FOR TODAY TO MARK SCHUTTE!

    STRENGTH TESTS

    1. Push press

    20 minutes to establish a 5RM

    2. Front squat

    20 minutes to establish a 3RM