Posts tagged with ‘dumbells’

  • WOD Blog | Workout of the day

    MONDAY 12-03-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO EDWARD TEMPLEMORE-WALTERS!

    LEVEL 1

    A. STRENGTH CONDITIONING

    5 giant sets of:
    3 back squats @ 70%, TEMPO: 3-2-1-1
    10 renegade rows/arm, sets across
    20m sled push, HEAVY

    There should be only about 60 sec rest between sets.

    B. CONDITIONING

    For time:
    33/24 cal. row
    27 jumping C2B pull-ups
    21 push presses, 40/25
    15 kipping knee tucks on rings

    LEVEL 2

    A. STRENGTH CONDITIONING

    5 giant sets of:
    3 back squats @ 70%, TEMPO: 3-2-1-1
    10 renegade rows/arm, sets across
    20m sled push, HEAVY

    There should be only about 60 sec rest between sets.

    B. CONDITIONING

    For time:
    48/36 cal. row
    36 push presses, 50/35
    12 bar muscle-ups

  • WOD Blog | Workout of the day

    FRIDAY 09-03-2018

    - by Admin

    CROSSFIT GAMES OPEN WORKOUT 18.3

    SCALED

    2 rounds for time of:
    100 double-unders
    20 overhead squats (20 / 15kgs)
    100 single-unders
    12 Pull ups
    100 double-unders
    20 dumbbell snatches (15 / 10 kgs)
    100 single-unders
    12 Pulls ups

    Time cap: 14 minutes

    RX

    2 rounds for time of:
    100 double-unders
    20 overhead squats (52/36 kgs)
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches (22.5 / 15kgs)
    100 double-unders
    12 bar muscle-ups

    Time cap: 14 minutes

  • WOD Blog | Workout of the day

    FRIDAY 23-02-2018

    - by Admin

    CROSSFIT GAMES OPEN 18.1!

    LEVEL 1

    Complete as many rounds as possible
    in 20 minutes of:
    8 hanging knee raises
    10 dumbbell hang clean and jerks (15 / 10kg)
    14 / 12-cal. row

    LEVEL 2

    Complete as many rounds as possible
    in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks (22.5/15kg)
    14 / 12-cal. row

  • WOD Blog | Workout of the day

    FRIDAY 01-12-2017

    - by Admin

    HAPPY BIRTHDAY TO TAYLA ROHLANDT AND TIM SIMMONS!

    LEVEL 1

    A. CONDITIONING

    Every 45 seconds x 16 rounds:
    Odd rounds: 7 pull-ups
    Even rounds: 9 DB power cleans, 15/10

    *Work in pairs and alternate stations

    B. STRENGTH

    Back squat
    Build to your heaviest 4 for the day

    LEVEL 2

    A. CONDITIONING

    Every 45 seconds x 16 rounds:
    Odd rounds: 9 C2B pull-ups
    Even rounds: 9 DB power cleans, 25/15 (unbroken)

    *Work in pairs and alternate stations

    B. STRENGTH

    Back squat
    Build to your heaviest double for the day.

  • WOD Blog | Workout of the day

    TUESDAY 14-11-2017

    - by Admin

    HAPPY BIRTHDAY TO ROXANNE CLARK!

    CROSSFIT

    A. CONDITIONING

    7 rounds for time:
    200m run carrying one dumbbell (L1: 15/10; L2: 25/15)
    10 burpee box jump overs, 24/20″
    20 alt. DB power snatches

    GI JOZI

    A. CONDITIONING

    FGB Style – 5 Rounds

    Station 1: Calorie Row
    Station 2: Plate Ground to Overhead
    Station 3: Abmat Sit ups
    Station 4: Hurdle Jumps
    Rest 1 minute

    B. ACCESSORY

    In Groups of 4 – 10 min AMRAP

    Max Distance Sled Push