Posts tagged with ‘OHS’

  • WOD Blog | Workout of the day

    MONDAY 21-05-2018

    - by Admin

    HAPPY BIRTHDAY TO HERCULES SMIT!

    LEVEL 1

    CONDITIONING

    8 rounds for time:
    4 strict push-ups
    6 heavy ball slams
    8 front squats
    50 single skips

    LEVEL 2

    CONDITIONING

    8 rounds for time:
    4 bar MU
    8 OHS, 75/61
    35 DU

  • WOD Blog | Workout of the day

    SATURDAY 07-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH COMPLEX

    1 snatch balance
    1 OHS
    1 snatch

    Build to a max set for the complex.
    Start off the racks for the snatch balance and dump it after the OHS

    B. CLEAN & JERK COMPLEX

    1 clean deadlift
    1 hang clean
    1 clean
    1 jerk

    Build to max for the complex. You may not let go of the bar for this complex.

    GI JOZI

    A. FITNESS TEST

    4 rounds for time:
    20 box jumps, 24/16
    30m Dbl KB front rack carry, 24/16
    400m run

    B. CIRCLE OF PAIN

    3 rounds of:
    20 slam balls
    40 med ball Russian twists
    20 med ball sit-ups OR hollow rocks

  • WOD Blog | Workout of the day

    FRIDAY 09-03-2018

    - by Admin

    CROSSFIT GAMES OPEN WORKOUT 18.3

    SCALED

    2 rounds for time of:
    100 double-unders
    20 overhead squats (20 / 15kgs)
    100 single-unders
    12 Pull ups
    100 double-unders
    20 dumbbell snatches (15 / 10 kgs)
    100 single-unders
    12 Pulls ups

    Time cap: 14 minutes

    RX

    2 rounds for time of:
    100 double-unders
    20 overhead squats (52/36 kgs)
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches (22.5 / 15kgs)
    100 double-unders
    12 bar muscle-ups

    Time cap: 14 minutes

  • WOD Blog | Workout of the day

    TUESDAY 20-02-2018

    - by Admin

    HAPPY BIRTHDAY TO JOSEPH JASSON AND NICOLE ERASMUS!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec hollow hold
    2: 20-30 sec Superman hold
    3: 10 beautiful beat swings

    B. CONDITIONING

    5 rounds for time:
    60 single skips
    15 front squats, 43/30
    10 strict hanging knee raises

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 15 hollow rocks
    2: 30 sec Superman hold
    3: 3-5 bar muscle-ups*

    *The bar MU needs to be a smooth and easy set every round.
    It’s technique work, NOT capacity work.

    B. CONDITIONING

    5 rounds for time:
    60 double unders
    15 OHS, 43/30
    12 knees to elbows

    GI JOZI

    EMOM 40:
    Alternate in the below order:
    10 – 15 cal Air Bike (pick a number you can maintain)
    15 plate sit ups
    30 sec DU/ 40 sec single skips
    Row- 8-12 cal
    30 sec dumbell push press

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI