Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    TUESDAY 15-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JOHAN BEUKMAN, JOE PRETORIUS AND SIMONE SOARES!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 5, ascending

    B. CONDITIONING

    3 rounds for time:
    400m run
    20 KB goblet squats
    10 pull-ups

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 3 for the day

    B. CONDITIONING

    3 rounds for time:
    400m run
    30 front squats, 52/35
    20 C2B pull-ups

  • WOD Blog | Workout of the day

    MONDAY 14-05-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ROXANNE TOMMINS AND SHAUN GRAY, AND HAPPY BIRTHDAY FOR TODAY TO COACH ANDRE GADNEY, KARLIEN VERMAAK AND SUZETTE VENTER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10:
    Even: 30 sec top/bottom of pull-up hold
    Odd: 10 plank shoulder taps/side

    B. CONDITIONING

    4 rounds for time:
    20 walking lunges/leg
    18/15 cal. row
    16 shoulder to OH, 30/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 5-8 bar MU
    Odd: 10 plank wall taps/side

    B. CONDITIONING

    4 rounds for time:
    30 walking lunges/leg
    25/18 cal. row
    20 shoulder to OH, 43/30

     

     

  • WOD Blog | Workout of the day

    WEDNESDAY 02-03-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec top of pull-up hold
    2: 8 box dips
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 24/20″
    Dbl DB/KB push press
    200m run after every round

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 4-7 bar muscle-ups
    2: 20-30 sec L-sit
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 30″
    Strict push-ups
    300m run after every round

  • WOD Blog | Workout of the day

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -then 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips

  • WOD Blog | Workout of the day

    THURSDAY 26-04-2018

    - by Admin

    PLEASE REMEMBER THAT WE WILL BE RUNNING ONLY ONE CLASS AT CFJ HQ, TOMORROW, FRIDAY 27 APRIL 2018 @ 09:00!

    ENDURANCE CLUB

    A. BREATHING WORK

    4 x 200m sprints w/ nasal only breathing
    -Rest 60 sec between efforts

    B. CONDITIONING

    In teams of 3, for time:
    1.6km run (each)
    2000m row (each)
    96/64 cal. bike (each)

    All team mates work at the same time but on different stations. Rotate and
    partition reps up however you want to.
    Clock stops when all team mates are done.

    CROSSFIT

    EMOM 15:
    1: 10 x single KB front rack split squats
    2: 10 DB Pendlay rows
    3: 15/10 cal. bike

    -Rest 5 minutes-

    Then, 5 rounds of:

    20m sled push, heavy but unbroken
    30 unbroken KB sumo deadlift high-pulls, 32/24
    400m run