Posts tagged with ‘endurance’

  • 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

    THURSDAY 06-06-2019

    - by Sean Thompson

    CONDITIONING

    A: ALTERNATING EMOM 15:

    1: 20-30sec dragon fly hold
    2: 8-12 hinge rows
    3: 30-40 sec HS hold

    B: AMRAP 6:

    12 TTB
    12 DB shoulder to overhead

    Rest 2 minutes

    C: AMRAP 6:

    3 burpee pull-ups
    3 high box jumps

    ENDURANCE CLUB

    ROW

    500m moderate
    500m fast pace
    400m moderate
    400m fast
    300m moderat
    300m fast
    200m moderate
    200m fast
    100m moderate
    100m fast
    And then work your way back to 500m
    in the same manner

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    THURSDAY 06-12-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    Row

    Row in a pyramid of 1-2-3-2-1 minutes, with one minute of rest in between each piece.

    Aim for max distance

    B: CONDITIONING

    100m easy pace
    50m all out
    50m easy pace
    100m all out
    50m easy pace
    50m all out

    Rest 1 minute and repeat for a total of 7 rounds.

    CROSSFIT

    A:

    7 sets w/ no rest between movements:
    6 Dbl DB split squats/leg, heavy
    12 Dbl DB Romanian deadlifts

    Rest while your buddy works

    B:

    3 rounds, each for time of:
    40/33 cal. row
    200m sled push, low load
    200m goblet carry, 32/24kg

    Rest 3 minutes between rounds