Posts tagged with ‘endurance’

  • 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

  • WOD Blog | Workout of the day

    FRIDAY 16-11-12

    - by Imtiaz

    WoD Conditioning

    A.
    Practice kipping for 15 minutes

    B.
    AMRAP 15 minutes:
    10 band assist pull-ups ( or 10 ring rows/20 jumping pull-ups)
    10 wall balls
    200m run

    WoD

    A.
    Practice kipping for 15 minutes

    B.
    AMRAP 15 minutes:
    10 C2B pull-ups
    15 wall balls
    200m run

    When you see pull-ups in a workout like this, it means kipping pull-ups. During the metcon however is no time for practice – it is time for doing.

  • WOD Blog | Workout of the day

    TUESDAY 13-11-12

    - by Imtiaz

    WoD Conditioning

    A.
    Push press
    Build quickly to a 3RM

    B.
    5 rounds of:
    15 push press (40/20kg)
    400m max effort run

    Rest 1 : 1

    WoD

    A.
    Push press
    Build quickly to a 3RM

    B.
    5 rounds of:
    15 shoulder to overhead (80-90% of 3RM)
    400m max effort run

    Rest 1 : 1

    The 400m runs are to be max effort on every round. Do not pace.

  • WOD Blog | Workout of the day

    FRIDAY 09-11-12

    - by Imtiaz

    WoD

    A.
    Pistols
    5 sets of max reps (alternating)

    B.
    10 rounds for time of:
    10 burpees
    10 pull-ups

    WoD Conditioning

    A.
    Pistols
    Practice for 15 minutes

    B.
    5 rounds for time of:
    10 burpees
    20 jumping pull-ups

  • WOD Blog | Workout of the day

    THURSDAY 08-11-12

    - by Imtiaz

    The I Am CrossFit crew are meeting at CFJ for a paleo pot-luck dinner on Friday night at 6:30 for 7:00pm. The rest of the CFJ community is more than welcome, and in fact encouraged to come along. You just have to bring one plate of paleo food, of course!

    WoD

    For time:

    800m run
    50 KB snatch/arm (20/12kg)
    800m run

    WoD Conditioning

    For time:

    800m run
    30 KB snatch/arm (16/8kg)
    800m run