Posts tagged with ‘monostructural’

  • 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

    SATURDAY 20-05-17

    - by Admin

    HAPPY BIRTHDAY TO TEWIE GOUWS!

    GI JOZI

    In pairs: 12 rounds:

    250m row
    8 push ups
    10 sit ups
    12 KB swings (24/16)

    Train format- one person starts on the rower, next person follows once buddy 1 has completed the row

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 80% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 80% max clean

    C. JERK

    Power jerk + jerk
    3 x (1+1), 80%
    *% of max jerk

  • WOD Blog | Workout of the day

    FRIDAY 12-05-17

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5×5 ascending

    B. CONDITIONING

    6 rounds for time of:
    7 hang power cleans, 40/30
    15 wall balls, 7/5 to 3m

    *14 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to your heaviest 3 for the day

    B. CONDITIONING

    6 rounds for time of:
    7 power cleans, 61/43
    21 wall balls, 10/7 to 3m

    *14 min cap

  • WOD Blog | Workout of the day

    WEDNESDAY 03-05-17

    - by Admin

    HAPPY BIRTHDAY TO EUNICE WEBB!

    A. CONDITIONING

    In teams of 3, 6 rounds for time:

    400m row
    400m run

    *Athletes may only move forward once the athlete in front has completed that task.

    On the call of “GO!” athlete 1 starts, athlete 2 begins the row once athlete 1 moves to the run, and athlete 3 starts when athlete 2 moves to the run.

  • WOD Blog | Workout of the day

    FRIDAY 07-04-17

    - by Admin

    HAPPY BIRTHDAY TO BEVERLY COOKE!

    A. STRENGTH

    Clean & jerk
    6×2, across

    B. CONDITIONING

    CrossFit Games Open 11.3

    Complete as many rounds and reps as possible in 5 minutes of:
    75/55kg Squat clean + jerk

    This may be a cluster, ‘cluster-jerk,’ or a squat clean + any shoulder-to-OH