Posts tagged with ‘goblet carry’

  • WOD Blog | Workout of the day

    THURSDAY 06-12-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    Row

    Row in a pyramid of 1-2-3-2-1 minutes, with one minute of rest in between each piece.

    Aim for max distance

    B: CONDITIONING

    100m easy pace
    50m all out
    50m easy pace
    100m all out
    50m easy pace
    50m all out

    Rest 1 minute and repeat for a total of 7 rounds.

    CROSSFIT

    A:

    7 sets w/ no rest between movements:
    6 Dbl DB split squats/leg, heavy
    12 Dbl DB Romanian deadlifts

    Rest while your buddy works

    B:

    3 rounds, each for time of:
    40/33 cal. row
    200m sled push, low load
    200m goblet carry, 32/24kg

    Rest 3 minutes between rounds

  • WOD Blog | Workout of the day

    THURSDAY 11-10-2018

    - by Admin

    ENDURANCE CLUB

    “Boat Race”

    3 Rounds for Time:
    500 meter Row
    400 meter Run

    Rest 3 minutes between rounds

    Score is total time (including rest) it takes to complete all three rounds.

    CROSSFIT

    A. LOWER BODY STRENGTH

    Deadlift
    Establish a TnG 10RM in 15 minutes

    You may pause at lockout but you have to touch and go on the ground.

    B. UPPER BODY PULLING

    Standing vertical row (DB/KB)
    Max reps/side at 25% BW
    1 attempt

    C. CONDITIONING TEST

    For time:
    100m sled push, load the KB
    400m KB goblet carry, 32/24
    50 KB SDHP, 32/24
    200m KB suitcase carry, 32/24

  • WOD Blog | Workout of the day

    THURSDAY 04-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    6 x 30 sec on : 30 sec off
    Single skips

    B. CONDITIONING

    For time:
    Run 400 meters
    Rest 1 minute
    Run 800 meters
    Rest 2 minutes
    Run 1,200 meters
    Rest 3 minutes
    Run 1,600 meters

    CROSSFIT

    A. KETTLEBELL FLOW

    With a single KB:
    6 ballistic rows (3/arm)
    Into 1 lunge clean (right leg back, right arm)
    Into 3 half kneeling presses, right
    Into 6 hand-to-hand swings
    Into 1 lunge clean (left leg back, left arm)
    Into 3 half kneeling presses, left
    Back into the ballistic rows
    x3 rounds (without resting)

    -Rest 2 minutes and repeat for a total of 3 rounds

    B. CONDITIONING

    For time:
    400-meter run
    100-meter KB goblet carry, 32/24
    800-meter run
    100-meter KB goblet carry, 32/24
    400-meter run

  • WOD Blog | Workout of the day

    THURSDAY 05-07-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 slam balls
    Max rep burpees in remaining time

    -Rest 1 minute. Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in
    reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    THURSDAY 19-04-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 Ball Slams
    Max rep burpees in remaining time

    Rest 1 minute.

    Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB