Posts tagged with ‘midline stability’

  • WOD Blog | Workout of the day

    TUESDAY 16-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH TIA McDOUGALL AND MARILIZE VAN NIEKERK!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    4 rounds for time of:
    20 MB sit-ups
    30 wall balls, 7/5 to 3m
    300m run

    *24 min cap

    B. ACCESSORY

    3 sets for quality of:
    4 TGU sit-ups per side
    20 sec hollow hold
    20 plate good mornings

    LEVEL 2

    A. CONDITIONING

    4 rounds for time of:
    20 knees to elbows
    30 wall balls, 10/7 to 3.2m
    400m run

    *24 min cap

    B. ACCESSORY

    3 sets for quality of:
    2 TGU/side, AHAP
    20 hollow rocks
    20 plate good mornings

    GI JOZI

    2 rounds

    AMRAP 4 minutes
    Ski Erg10/12 cal
    Plate standing torso twist

    Rest/ Rotate 1min 

    AMRAP 4 minutes
    25 DU/ 50 skip
    Shuttle sprint 10 x 10 m

    Rest/ Rotate 1min

    AMRAP 4 minutes
    V – Up/ Tuck up x 12
    Wall walk x 3

    Rest/ Rotate 1min

    AMRAP 4 minutes
    Row 10/12 cal

    Rest/ Rotate 1min

  • WOD Blog | Workout of the day

    WEDNESDAY 10-01-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS TEST

    Max duration hold in hang
    Max duration hold at top of pull-up
    Max duration hold in dip support

    B. CONDITIONING TEST 3

    5 rounds for time:
    50 single skips
    15 wall balls, 7/5 to 3m
    30 knee tucks

    *20 min cap

    LEVEL 2

    A. GYMNASTICS TEST

    Ring muscle-ups
    1 attempt at max reps

    B. CONDITIONING TEST 3

    5 rounds for time:
    45 DU
    20 wall balls, 10/7 to 3m
    20 TTB rounds for time:

    *20 min cap

  • WOD Blog | Workout of the day

    WEDNESDAY 03-01-2018

    - by Admin

    HAPPY BIRTHDAY TO INGE GOUWS, ASHLEY HILLS, CHEZ AMBROSSI AND JONATHAN STARMER!

    Complete as many rounds as possible in 10 minutes of:
    100-meter walking lunge with 20/15kg plate overhead
    30 med ball sit-ups

  • WOD Blog | Workout of the day

    THURSDAY 21-12-2017

    - by Admin

    ENDURANCE CLUB

    A. RUNNING SKILL

    B. TESTING

    3km time trial

    GI JOZI

    10 rounds for time:
    200m run
    20 KB swings (light)
    20 ab mat sit ups

  • WOD Blog | Workout of the day

    THURSDAY 19-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JENNA GADNEY!

    ENDURANCE CLUB

    Day 1 – Class Work

    A. RUNNING SKILL

    B. ACCESSORY

    4 rounds for time:
    15/12 cal. row
    15 plate good mornings

    C. RUNNING

    10 x 200m sprints w/ 2 min rest

    Day 2 – Homework

    3-4 x 800m w/ 3 min rest

    GI JOZI

    A) CONDITIONING

    In 2 mins: Run 200m, then AMRAP for remainder of 2 min:
    Round 1 : Ski Erg
    Round 2 : Lunges/ Weighted Lunges
    Round 3 : Ball Slams
    Round 4 : Burpees
    Round 5 : Skipping

    Rest 30 seconds between rounds

    Repeat this cycle once more

    B) MIDLINE

    3 Rounds not for time:
    30 sec L-hang
    30 sec weighted plank
    30 sec hollow rock/hold