Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    TUESDAY 16-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    Come down to active hang
    Hold for 10-20 secs

    B. CONDITIONING

    AMRAP 24:
    12 box jump step downs, 20″
    9 DB push press per arm, 15/10
    15/12 cal. bike/row

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    AMRAP 24:
    15 box jump overs, 24/20″
    9 DB push press per arm, 22.5/15
    21/15 cal. bike/row

  • WOD Blog | Workout of the day

    THURSDAY 11-10-2018

    - by Admin

    ENDURANCE CLUB

    “Boat Race”

    3 Rounds for Time:
    500 meter Row
    400 meter Run

    Rest 3 minutes between rounds

    Score is total time (including rest) it takes to complete all three rounds.

    CROSSFIT

    A. LOWER BODY STRENGTH

    Deadlift
    Establish a TnG 10RM in 15 minutes

    You may pause at lockout but you have to touch and go on the ground.

    B. UPPER BODY PULLING

    Standing vertical row (DB/KB)
    Max reps/side at 25% BW
    1 attempt

    C. CONDITIONING TEST

    For time:
    100m sled push, load the KB
    400m KB goblet carry, 32/24
    50 KB SDHP, 32/24
    200m KB suitcase carry, 32/24

  • WOD Blog | Workout of the day

    WEDNESDAY 10-10-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCAS MOKONE!

    LEVEL 1

    A. GYMNASTICS PUSHING

    Supported handstand hold
    Accumulate as much time as you can within 5 minutes
    – Run 100m every time you rest

    *6 min cap

    B. CONDITIONING TEST

    EMOM 10:
    5 hang power cleans

    For load

    LEVEL 2

    A. GYMNASTICS PUSHING

    For time:
    50 HSPU
    – Run 100m every time you rest

    *6 min cap

    B. CONDITIONING TEST

    For time:
    30 power cleans, 85/61

    *10 min cap

  • WOD Blog | Workout of the day

    THURSDAY 04-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    6 x 30 sec on : 30 sec off
    Single skips

    B. CONDITIONING

    For time:
    Run 400 meters
    Rest 1 minute
    Run 800 meters
    Rest 2 minutes
    Run 1,200 meters
    Rest 3 minutes
    Run 1,600 meters

    CROSSFIT

    A. KETTLEBELL FLOW

    With a single KB:
    6 ballistic rows (3/arm)
    Into 1 lunge clean (right leg back, right arm)
    Into 3 half kneeling presses, right
    Into 6 hand-to-hand swings
    Into 1 lunge clean (left leg back, left arm)
    Into 3 half kneeling presses, left
    Back into the ballistic rows
    x3 rounds (without resting)

    -Rest 2 minutes and repeat for a total of 3 rounds

    B. CONDITIONING

    For time:
    400-meter run
    100-meter KB goblet carry, 32/24
    800-meter run
    100-meter KB goblet carry, 32/24
    400-meter run

  • WOD Blog | Workout of the day

    THURSDAY 06-09-2018

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM & KENNETH ANSLEY!

    CROSSFIT

    Barbell single leg Romanian deadlift

    5 x 5/leg, all heavy

    Superset with:

    Pendlay rows

    5 x 10 across

    Then,

    8 rounds not for time of:

    50m Dbl KB overhead carry
    50m Dbl KB front rack carry
    20m sled push, heavy and slow

    ENDURANCE CLUB

    A. WARM-UP

    5 rounds of:

    1 min as hard as possible w/ nasal breathing only

    30 easy pace
    -Rest off the bike while your buddies move-

    B. CONDITIONING

    4 x 1500m row w/ 2 min rest

    C. ACCESSORY

    DB single leg Romanian deadlift
    3 x 10/leg