Posts tagged with ‘metcon’

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min

  • WOD Blog | Workout of the day

    WEDNESDAY 01-11-2017

    - by carl

    LEVEL 1

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 box HSPU (pike push-ups)
    20 power jerks, 45/30
    10 push press, 45/30

    *9 min cap

     

    LEVEL 2

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 HSPU
    20 power jerks, 70/50
    10 push press, 70/50

    *9 min cap

  • WOD Blog | Workout of the day

    WEDNESDAY 25-10-2017

    - by Admin

    CONDITIONING

    21-15-9 reps for time of:
    Lateral over-the-bar burpees
    Overhead squats (L1: 35/20; L2: 43/30)
    Chest-to-bar pull-ups

  • WOD Blog | Workout of the day

    MONDAY 23-10-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO FERLICIA WARD!

    A. STRENGTH

    Seated DB shoulder press
    5 x 5, ascending
    *Sit on the floor & focus on maintaining an upright torso

    B. CONDITIONING

    Three rounds, each for time, of:
    20/18 cal. row
    40m sled push (hands high)
    40m sled push (hands low)

    *Work in groups of 4-5 and sprint each round.

  • WOD Blog | Workout of the day

    TUESDAY 17-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    CROSSFIT

    A. CONDITIONING

    Kitchn Box Summer Lifestyle Challenge Fitness Test.

    7 rounds for time of:
    12 wall balls (L1: 7/5kg; L2: 10/7kg; 3m target)
    12 burpees

    *13 minute cap
    (1 sec is added to the time cap for each incomplete rep)

    B. ACCESSORY

    Complete as many rounds as possible in 12 minutes of:
    Single-arm dumbbell overhead lunges, 12 steps (L1: 15/10; L2: 20/15kg)
    Run 120m
    Weighted sit-ups, 12 reps (L1: 15/10; L2: 20/15kg)

    GI JOZI

    A. CONDITIONING

    For time:
    100 double unders/200 singles
    80 sit ups
    60 KB swings
    40 wall balls
    20 Renegade rows (with push up)

    *Run 300m between movements

    B. MIDLINE

    Alternating Tabata with a buddy: 16 rounds total.
    Patty cake Plank
    Leg Circles