Posts tagged with ‘CrossFit’

  • WOD Blog | Workout of the day

    THURSDAY 13-06-2019

    - by Sean Thompson

    A: CONDITIONING

    Three rounds for time:

    Run 200m
    200m suitcase carry, as heavy as possible without resting the KB (swap hands as often as you want)
    Run 400m
    40 Russian swings, AHAP

    B: MIDLINE FINISHER

    3 x 15-20 overhead plate sit-ups

    ENDURANCE CLUB

    Row 2 x 2000m with rate changes every 500m

    Row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm.

    Row for four minutes at light pressure in
    between the two pieces

  • WOD Blog | Workout of the day

    TUESDAY 11-06-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    A: BARBELL CONDITIONING

    LEVEL 1

    Thruster
    5 x 5, ascending load (from racks)

    LEVEL 2

    Cluster
    Build to a heavy RESET triple in 15 mins

    B: CONDITIONING

    LEVEL 1

    AMRAP 7:
    3 DB renegade rows
    7 Dbl DB front squats

    LEVEL 2

    AMRAP 7:
    3 ring muscle-ups
    10 front squats, 61/43

  • WOD Blog | Workout of the day

    MONDAY 10-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO NEIL SEARS AND ZACK DA SILVA!

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    20 sec on : 10 sec off x 8 per movement
    Plank shoulder taps
    Push-ups

    LEVEL 2

    Strict deficit HSPU
    Complete as many reps as possible in
    7 minutes

    B: CONDITIONING

    LEVEL 1

    Every 4 minutes x 5:
    10 sit-ups
    12 box jumps
    20 cal. bike

    LEVEL 2

    Every 4 minutes x 5:
    10 TTB
    15 box jumps, 24/20″
    20 cal. bike

  • WOD Blog | Workout of the day

    FRIDAY 31-05-2019

    - by Sean Thompson

    GYMNASTICS SKILL

    LEVEL 1

    Play with getting inverted for 10 minutes
    Or reduce the handstand base of
    support you are comfortable with

    LEVEL 2

    Play with freestanding handstand holds
    for 10 minutes

    CONDITIONING

    LEVEL 1

    5 rounds, each for time, of:
    12 med ball sit-ups
    15 box jumps
    20/16 cal. row/bike

    Rest 1 minute between rounds

    LEVEL 2

    5 rounds, each for time, of:
    12 knees to elbows
    15 box jump overs (on and over)
    20/16 cal. row/bike

    Rest 1 minute between rounds

  • WOD Blog | Workout of the day

    THURSDAY 30-05-2019

    - by Sean Thompson

    CROSSFIT

    STRENGTH

    A1: FRONT RACK SPLIT SQUAT

    4 x 8/leg, all heavy

    A2: REVERSE HYPEREXTENSION

    4 x 12-15
    Performed on a GHD or box with no
    load

    B: CONDITIONING

    AMRAP 10:
    5 odd object ground to shoulder
    cleans
    5 front carry squats with the same
    object

    ENDURANCE

    For time:
    3000m row
    Perform 10 burpees with a lateral jump
    over the rower every 500m, starting
    at 500m