Posts tagged with ‘endurance’

  • 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

  • WOD Blog | Workout of the day

    SATURDAY 21-04-2018

    - by Admin

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5
    Tunnel format

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5
    Tunnel format

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

  • WOD Blog | Workout of the day

    THURSDAY 19-04-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 Ball Slams
    Max rep burpees in remaining time

    Rest 1 minute.

    Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    THURSDAY 12-04-2018

    - by Admin

    HAPPY BIRTHDAY TO GRIFFEN FOURIE!

    ENDURANCE CLUB

     

     

    A. BREATHING WORK

    Row for 3 min with nasal only breathing
    -Rest 1 min-
    Bike for 3 min with nasal only breathing
    -Rest 1 min-
    Single skips for 3 min with nasal only breathing

    B. CONDITIONING

    EMOM 32:
    1: 18/12 cal. row
    2: 15/10 cal. bike
    3: 12/6 cal. ski-erg
    4: 10 step down box jumps, 24/20″

    CROSSFIT

    With a running clock

    From 0:00 – 18:00
    EMOM 18:
    1: Single arm static hang, 20-30 sec
    2: HS hold, 20-30 sec
    3: 50-80 single skips

    From 18:00 – 21:00 (3 minutes) – REST

    From 21:00 – 41:00
    AMRAP 20:
    400m run
    14 DB/KB renegade rows
    14 Russian swings

     

  • WOD Blog | Workout of the day

    WEDNESDAY 04-04-2018

    - by Admin

    HAPPY BIRTHDAY TO CARL MORRITT AND NOA CHRISTODOULAKIS!

    LEVEL 1

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps. 5th rep
    ends after lowering the 5th rep. If you dump it does not count.

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 55/40
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

    LEVEL 2

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps. 5th rep
    ends after lowering the 5th rep. If you dump it does not count.

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 85/65
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap