Posts tagged with ‘metabolic conditioning’

  • WOD Blog | Workout of the day

    FRIDAY 13-10-2017

    - by Admin

    HAPPY BIRTHDAY TO GAVIN WOLFF AND CRAIG VAN DER LINDE!

    LEVEL 1

    In teams of 3-4, 5 rounds EACH for time of:
    5 rounds for time:
    1 rope climb (5 floor to standing pulls)
    15/12 cal. row
    15 burpees

    *Your round may begin as soon as the athlete in front completes their rope climbs

    The workout ends with a team 600m run to cash out

    LEVEL 2

    In teams of 3-4, 5 rounds EACH for time of:
    5 rounds for time:
    2 rope climbs, 5m
    18/15 cal. row
    15 burpees

    *Your round may begin as soon as the athlete in front completes their rope climbs

    The workout ends with a team 600m run to cash out

  • WOD Blog | Workout of the day

    MONDAY 09-10-2017

    - by Admin

    A. CONDITIONING

    For time:
    20 thrusters (L1: 40/25; L2: 52/35)
    40 box jumps (24/20″, L1 scale to step-ups)
    60 deadlifts (L1: 40/25; L2: 52/35)
    800m run
    60 deadlifts
    40 box jumps
    20 thrusters

    *18 minute cap

    B. ACCESSORY

    3 x max strict TTB or knee tucks

  • WOD Blog | Workout of the day

    WEDNESDAY 27-09-2017

    - by Admin

    REPEAT: CROSSFIT GAMES OPEN 15.3

    LEVEL 1

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 3m

    LEVEL 2

    Complete as many rounds and reps as possible in 14 minutes of:
    7 muscle-ups
    50 wall-ball shots
    100 double-unders

    Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 3m

     

  • 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

    TUESDAY 12-09-2017

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND MELINIZE FUHRI!

    LEVEL 1

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 24/20″
    3 power cleans, 50/35

    LEVEL 2

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 30/24″
    3 power cleans, 85/65

    G.I. JOZI

    6 ROUNDS FOR MAX REPS – 1 min p/station

    Ski Erg – calories
    Box Jumps
    Backwards Lunges
    Plank Hold
    Air Bike (cal)
    Rest