Posts tagged with ‘Front rack carry’

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial

  • WOD Blog | Workout of the day

    THURSDAY 03-05-2018

    - by Admin

    HAPPY BIRTHDAY TO EUNICE WEBB!

    ENDURANCE CLUB

    A. CONDITIONING

    1 min max cal. ski erg
    1 min max cal. bike
    1 min max cal. row
    1 min max rep skipping
    1 min max rep American swing

    Rest 1 minute and repeat for a total of 5 rounds

    Work in groups of 5 with each personĀ on a different station and change
    stations on the call of “ROTATE!”

    B. BREATHING WORK

    5 minutes of running w/ nasal only breathing
    Use 200m shuttles

    CROSSFIT

    With a running clock

    @ 0:00
    KB windmills
    3 x 12/side

    @ 07:00, AMRAP 35:
    AMRAP 35:
    40m Dbl KB front rack carry, 32/24
    30 Russian swings, 32/24 or heavier
    200m run

  • WOD Blog | Workout of the day

    SATURDAY 30-07-16

    - by Admin

    GI JOZI

    7 Rounds
    30m DBL OH KB Carry
    30m DBL KB Front Rack Carry
    30m DBL KB Farmer Carry
    30m Bear Crawl
    200m Run

    BB CLUB

    Week 3 of 12: Complexes

    A. SNATCH

    1 snatch high pull + 1 hang snatch
    Build to a heavy set w/ NO MISSES
    Should be aiming to be about 5% heavier than last week

    B. CLEAN & JERK

    1 power clean + 1 front squat + 1 power jerk
    Build to a 3RM [(1+1+1)x3]