Posts tagged with ‘flexibility’

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG

  • WOD Blog | Workout of the day

    MONDAY 29-05-2017

    - by Admin

    HAPPY BIRTHDAY TO NICOLLE DE MONTILLE FOR SUNDAY AND TO TYRA NOZAIC-GOOSEN FOR TODAY!

    A. STRENGTH

    DB floor press
    5 x 5, ascending

    -Superset with:

    30 sec plank hold

    B. CONDITIONING

    Complete as many rounds as possible in 12 minutes of:
    Run 200 meters
    8 HSPU
    30-second handstand hold

  • WOD Blog | Workout of the day

    WEDNESDAY 26-04-17

    - by Admin

    PLEASE NOTE THAT WE WILL BE CLOSED TOMORROW – THURSDAY 27 APRIL 2017! CLASSES WILL RESUME AS NORMAL ON FRIDAY 28 APRIL!

    LEVEL 1

    A. STRENGTH

    Front squat
    5×7, ascending

    -Superset each set with:

    30-60s chest-to-wall (box) handstand hold

    B. CONDITIONING

    EMOM 12:
    Odd: 10 knee tucks
    Even: Max rep DB thruster, 15/10

    LEVEL 2

    A. STRENGTH

    Front Squat
    5×7, across at 75%

    -Superset each set with:

    Max rep strict HSPU w/ hands on DBs

    B. CONDITIONING

    EMOM 12:
    Odd: 10 TTB
    Even: Max rep DB thruster, 20/15

  • WOD Blog | Workout of the day

    TUESDAY 25-04-17

    - by Admin

    PLEASE NOTE THAT WE WILL BE CLOSED ON THURSDAY 27 APRIL 2017! CLASSES WILL RESUME AS NORMAL ON FRIDAY 28 APRIL!

    CrossFit

    A. CONDITIONING

    In teams of 3-5, 4 rounds EACH for time of:
    40m Dbl KB front rack carry, 24/16
    40m sled push, heavy AND fast
    40 walking lunges

    *Each round must be for time. You should only rest at the end of the round while your teammates work.

    B. MIDLINE

    Front lever (dragon fly)
    10 reps for quality

    *Work to the biggest angle you can pull back from without losing positions

    GI JOZI

    A. CONDITIONING

    7 rounds – 30 sec work: 30 sec rest
    Sled push
    KB swing
    Lunges
    Ring rows
    10m shuttle sprints

    B. MIDLINE:

    Accumulate 5 min in an Inverted Position
    Chest to wall or as close as possible- or feet on box in pike position