Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    THURSDAY 06-12-12

    - by Imtiaz

    Don’t forget about our end of year function on Saturday from midday. Lunch will be served by 1pm. To those that did not RSVP or pay, you can of course still attend but you may miss out on a meal. Some soft drinks will be provided, but BYO for any other drinks.

    There will be no classes on Saturday, however it has become CFJ tradition to hit a ’12 days of CrossFit’ workout at the end of the year. The session will start at 10h00. It’s a fun workout, and with most people doing the workout in Christmas costumes, it’s a good laugh too!

    WoD Conditioning

    EMOM 20 minutes:

    40 single skips
    5 thruster (35/20kg)

    If you do not complete a round within the minute, sit the next round out.

    WoD

    EMOM 20 minutes:

    21 double unders
    3 thruster (70/50kg)

    If you do not complete a round within the minute, sit the next round out.

  • WOD Blog | Workout of the day

    FRIDAY 30-11-12

    - by Imtiaz

    WoD Conditioning and WoD

    CHALLENGE PERFORMANCE TEST

    Proceed through the sequence below, completing as many reps as possible in 8 minutes:

    20 hang clean (power or squat) @ 30/15kg
    20 hang clean @ 40/

    25kg
    20 hang clean @ 60/45kg
    20 hang clean @ 80/65kg

    Rest 4 minutes

    AMRAP 6 minutes

    6 lateral hurdle jumps
    60m shuttle sprint

    You must beging on the 8 minute AMRAP. You begin with an empty bar, and you ALONE must load the bar to the correct load during the workout.
    You must stand up to lockout with the bar, then move to hang position (below the hips). The bar must move from hang to shoulders in the front rack position.
    This can be a power clean or squat clean. At the top of the movement elbows must be visible in front of the bar, and the knees and hips must be locked out before moving to hang.

    For the lateral jumps both feet must leave and land on the ground on each rep.
    The shuttle sprint is 0-10m and back, then 0-20m and back.
    Stop when the clock stops!

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-12

    - by Imtiaz

    WoD Conditioning

    EMOM 15 minutes

    3 thruster (40/20kg)
    9 narrow grip push-up (only do band assist ring dips if you are proficient at them)

    If you do not complete a round within the minute, sit the

    next round out and count a penatly.
    After the workout perform 5 burpee with twist for each penalty

    WoD

    EMOM 15 minutes

    3 clusters (70/50kg)
    9 ring dips

    If you do not complete a round within the minute, sit the next round out and count a penatly.
    After the workout perform 5 burpee with twist for each penalty

  • WOD Blog | Workout of the day

    SATURDAY 24-11-12: Fitness Testing

    - by Imtiaz

    HAPPY BIRTHDAY FOR SUNDAY, JACO OOSTHUIZEN!

    There is no Olympic lifting class today due to the event at B4C CrossFit.

    08h00 – 09h00: CrossFit

    ‘Nancy’

    5 Rounds For Time

    Run 400m
    15 Overhead Squat (43/30)

  • WOD Blog | Workout of the day

    WEDNESDAY 21-11-12: Fitness Testing

    - by Imtiaz

    WoD Conditioning

    Wall ball
    Max unbroken reps (7.5/5, 3m)
    *2 attempts

    KB swing (20/12kg)
    Max unbroken reps
    *2 attempts

    WoD

    Wall ball
    Max unbroken reps (10/7.5, 3m)
    *2 attempts

    KB swing (24/16kg)
    Max unbroken reps
    *2 attempts

    Pick any gymnastics skill level to test