Posts tagged with ‘KB carry’

  • WOD Blog | Workout of the day

    THURSDAY 06-09-2018

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM & KENNETH ANSLEY!

    CROSSFIT

    Barbell single leg Romanian deadlift

    5 x 5/leg, all heavy

    Superset with:

    Pendlay rows

    5 x 10 across

    Then,

    8 rounds not for time of:

    50m Dbl KB overhead carry
    50m Dbl KB front rack carry
    20m sled push, heavy and slow

    ENDURANCE CLUB

    A. WARM-UP

    5 rounds of:

    1 min as hard as possible w/ nasal breathing only

    30 easy pace
    -Rest off the bike while your buddies move-

    B. CONDITIONING

    4 x 1500m row w/ 2 min rest

    C. ACCESSORY

    DB single leg Romanian deadlift
    3 x 10/leg

  • WOD Blog | Workout of the day

    MONDAY 19-02-2018

    - by Admin

    HAPPY BIRTHDAY TO JOANNA BRIENDENHANN!

    LEVEL 1

    A. STRENGTH CONDITIONING

    5 sets of:
    5 DB/KB lunges/leg, ascending load
    3 strict pull-ups
    5 squat jumps

    B. CONDITIONING

    EMOM 16:
    1: 30m sled push, heavy
    2: 30m single KB OH carry (alt. arms each set)
    3: 150m sprint
    4: 10 box jumps

    LEVEL 2

    A. STRENGTH CONDITIONING

    5 sets of:
    5 front rack lunges/leg, same load across, heavy
    3 weighted pull-ups, same load across, heavy
    3 high box jumps (step down)sets of:

    B. CONDITIONING

    EMOM 16:
    1: 30m sled push, heavy
    2: 30m Dbl KB OH carry, 24/16
    3: 200m sprint
    4: 10 unbroken DB (squat) cleans, 22.5/15

  • WOD Blog | Workout of the day

    SATURDAY 14-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MERYN ORLIK!

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    73%
    78%
    83%

    CLEAN & JERK

    1 rep OTM x 5 / load
    73%
    78%
    83%

    G.I. JOZI

    Buddy Workout – One buddy moves at a time

    2 ROUNDS

    AMRAP 4 minutes
    Max Cal Air Bike –  swop every 10-15 Cal

    Rest 1min

    AMRAP 4 minutes
    Max Cal Ski Erg –  swop every 8-12 cal

    Rest 1min

    AMRAP 4 minutes
    Max Distance KB Farmer Carry – swop every 40m

    Rest 1min

    AMRAP 4 minutes
    Max Distance Sled Push – swop every 40m

    Rest 1min

  • WOD Blog | Workout of the day

    TUESDAY 22-08-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    In 2 minutes:
    8 toes-to-KB (on the floor)
    8 power jerks, 45/25
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    LEVEL 2

    A. CONDITIONING

    In 2 minutes:
    8 TTB
    4 power jerks, 80/60
    Max rep burpees in the remaining time

    Rest 1 minute. Repeat for a total of 6 rounds

    B. ODD OBJECT CONDITIONING

    For time:
    100m KB OH carry, left arm (L1: 16/12; L2: 24/16)
    100m KB OH carry, right arm

    *5 min cap

    GI JOZI

    For time:

    Buy in: 1km row

    Then:
    50 Goblet Squats
    40 Sit ups- with ball
    30 Push ups-on dumbells
    20 Pull ups
    10 x 10m shuttle sprints
    Then go back up the ladder – 20 pull ups, 30 push etc

    Cash out: 150 double unders/ 300 singles
    * Start in teams of 2 or 3- whoever starts on the row must be off by 4:30- next person start at 5 mins.

  • WOD Blog | Workout of the day

    MONDAY 30-11-15

    - by Imtiaz

    HAPPY BIRTHDAY TO HELENA MARQUES & MARIO SEQUIRA!!

    WORKOUT

    The strength piece of today’s workout is programmed to develop strength of the hamstrings, glutes and lower back with the deadlift, and to get in some supplementary strength work for the shoulders and midline. The interval-based format for the strength piece is used to keep you moving and focused while holding the average heart rate higher that it would be for regular sets.

    A.Strength Conditioning

    5 rounds of:
    2 deadlift (AHAFP)
    Rest 60 seconds
    40m Dbl front rack Kb carry (AHAFP)
    Rest 60 seconds
    Accumulate 30 sec in L-sit
    Rest 60 seconds

    Work in groups of 3-4 and move in the above order.

    B. Burner

    Tabata burpees
    20s on : 10s off x 8 intervals for max reps/interval