Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • 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

    FRIDAY 27-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICHAEL DA CAMARA, MIKE CARIPIS, PENNY MAROUN, QUENTIN VISSER, JAN-HARM STEENKAMP AND LAUREN DAVIES!

    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • WOD Blog | Workout of the day

    WEDNESDAY 25-10-2017

    - by Admin

    CONDITIONING

    21-15-9 reps for time of:
    Lateral over-the-bar burpees
    Overhead squats (L1: 35/20; L2: 43/30)
    Chest-to-bar pull-ups

  • WOD Blog | Workout of the day

    SATURDAY 21-10-2017

    - by Admin

    HAPPY BIRTHDAY TO RICHARD DURHAM!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    75%
    80%
    85%

    CLEAN & JERK

    1 rep OTM x 5 / load
    75%
    80%
    85%

     

    G.I JOZI

    A. CONDITIONING

    21 – 15 – 9 – 15 – 21
    American KB swing
    Wall balls
    Alternating DB snatches
    200m run after each block of work

    B. MIDLINE

    Tabata Abs
    Windshield wipers
    Kayakers