Posts tagged with ‘dumbells’

  • 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

  • WOD Blog | Workout of the day

    WEDNESDAY 08-11-2017

    - by Admin

    HAPPY BIRTHDAY TO LINDA LIEBENBERG!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand push-up progressions
    Work on:
    – Wall walks and full body tension
    – Eccentric loading
    – Better positions on the box/pike

    B. CONDITIONING

    EMOM 12 minutes:
    Odd: 55 single skips
    Even: Max DB thrusters in 30 sec

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Freestanding handstand push-ups
    – Work on strict and kipping

    B. CONDITIONING

    EMOM 12 minutes:
    Odd: 55 double unders
    Even: Max DB thrusters in 30 sec

  • WOD Blog | Workout of the day

    MONDAY 23-10-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO FERLICIA WARD!

    A. STRENGTH

    Seated DB shoulder press
    5 x 5, ascending
    *Sit on the floor & focus on maintaining an upright torso

    B. CONDITIONING

    Three rounds, each for time, of:
    20/18 cal. row
    40m sled push (hands high)
    40m sled push (hands low)

    *Work in groups of 4-5 and sprint each round.

  • WOD Blog | Workout of the day

    THURSDAY 31-08-2017

    - by Admin

    GI JOZI

    A. CONDITIONING

    5 Rounds for time:

    400m run
    21 KB Swings 24/16
    15 Burpees
    9 DB Thrusters 25/15

    B. SUPPLEMENTARY

    Arm bar
    3 x 5 reps per side
    hold for 5 seconds

    ENDURANCE CLUB

    In teams of 2 for time:

    800m sled push for time (divide up as you choose)
    Straight into an 800m run

    *Clock stops when both partners are home.