Posts tagged with ‘endurance’

  • WOD Blog | Workout of the day

    SATURDAY 13-10-12

    - by Imtiaz

    HAPPY BIRTHDAY CRAIG v.d LINDE, GAVIN WOLFF & TANYA NESPOR!!!

    08h00 – 09h00: CrossFit

    5 rounds for time of:

    Run 200m
    5 Muscle Up
    10 Power Clean (60/40)

    *23 Min Cap*

    09h00 – 10h30: Olympic lifting

    A.
    3 x halting snatch deadlift (mid-thigh) + hang snatch (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang snatch from that position. That equals 1 rep – perform 3 reps per set

    B.
    3 x halting clean deadlift (mid-thigh) + hang clean (mid-thigh)
    6 sets
    *Pause at mid-thigh on the deadlift then perform a hang clean from that position. That equals 1 rep – perform 3 reps per set

    C.
    Snatch balance
    3-3-3-3-3

  • WOD Blog | Workout of the day

    FRIDAY 05-10-12

    - by Imtiaz

    Please note that there are no classes tonight or on Saturday morning due to the FGB2012 event that we are hosting. If you haven’t heard about it yet, crawl out from under that rock and get amongst it!

    WoD

    For time:

    800m run
    50 toes 2 bar
    50 KB swings (24/16kg)
    800m run

    WoD Conditioning

    For time:

    600m run
    50 floor wipers
    50 Russian swings
    600m run

  • WOD Blog | Workout of the day

    FRIDAY 28-09-12

    - by Imtiaz

    Fitness Level Testing

    OHS

    Either establish a 1RM, or test max reps at bodyweight, or both!

    Optional run/row, or MetCon benchmark testing