Posts tagged with ‘HSPU’

  • WOD Blog | Workout of the day

    WEDNESDAY 17-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PARIS PHILLIPOU AND LOURIKA STANDER!

    LEVEL 1

    A. CONDITIONING

    3-6-9-12-15 reps for time of:
    Power snatch, 35/20
    Box HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

    LEVEL 2

    A. CONDITIONING

     

    3-6-9-12-15 reps for time of:
    Power snatch, 55/35
    HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

  • WOD Blog | Workout of the day

    TUESDAY 09-01-2018

    - by Admin

    HAPPY BIRTHDAY TO RUZUAAN MORIARTY AND NEIL PARSONAGE!

    CROSSFIT

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU (Open standards)

    GI JOZI

    “Loredo”

    6 rounds
    24 Squats
    24 Push ups
    24 walking Lunges
    400m run

  • WOD Blog | Workout of the day

    TUESDAY 19-12-2017

    - by Admin

    HAPPY BIRTHDAY TO DMITRY DRABKIN AND BRONWYN MACFARLANE!

    CROSSFIT

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, ascending

    B. CONDITIONING

    CROSSFIT GAMES OPEN 15.4 – Retest

    Scaled Division

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses, 43/30
    10 cleans, 52/35

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, ascending

    B. CONDITIONING

    CROSSFIT GAMES OPEN 15.4 – Retest

    RX’d Division

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans, 84/56kg
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

     

    GI JOZI

    5 ROUNDS

    1 min work: 30 sec rest – Alternate movements

    – Sled Push (60m lengths)
    – Ring Rows
    – Ball Slams
    – Box Jumps
    – Ski Erg

  • WOD Blog | Workout of the day

    SATURDAY 16-12-2017

    - by Admin

    HAPPY BIRTHDAY TO IVAN LEWIS!

    BARBELL CLUB!

    Snatch
    Build to max in 20 minutes

    Clean & jerk
    Build to max in 20 minutes

    GI JOZI

    12 Days of CrossFit

    1 Wall walk / HSPU
    2 Pistols/lunges per leg
    3 Ring dips or ring rows
    4 Pull-ups (jumping)
    5 Push Presses, 40/30
    6 DB snatches/arm, 20/10
    7 Thrusters, 40/30
    8 Ball Slams
    9 Box Jumps
    10 Push-ups
    11 Burpees
    12 Goblet Squats, 20/12

     

    1 HSPU /  2 pistols/leg and 1 HSPU / 3 Ring Dips, 2 pistols/leg and 1 HSPU and so forth until you get to 12 Goblet Squats, 11 Burpees, etc……..

     

  • WOD Blog | Workout of the day

    WEDNESDAY 13-12-2017

    - by Admin

    HAPPY BIRTHDAY TO CINDY WEBER AND MACAYLA SPAMERS!

    LEVEL 1

    A. CONDITIONING TEST

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

    *12 minute cap

    B. STRENGTH TEST

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

    LEVEL 2

    A. CONDITIONING TEST

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

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    1 Rep Max