Posts tagged with ‘Olympic lifting’

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG

  • WOD Blog | Workout of the day

    SATURDAY 29-07-2017

    - by Admin

    BB CLUB

    A. SNATCH

    65%x3
    2×3, 70%
    3×2, 75%
    2×1, 80%
    2×1, 85%
    1×1, 90%

    B. CLEAN & JERK

    65%x3+1
    2×3+1, 70%
    3×2+1, 75%
    2×1, 80%
    2×1, 85%
    1×1, 90%

     

    GI JOZI

    HQ

    5 Rounds for time of:
    15 Cal Ski Erg
    15 Russian KB swing
    15 High box jumps

    EAST

    5 Rounds for time of:
    400m run
    15 Russian KB swing
    15 High box jumps

  • WOD Blog | Workout of the day

    SATURDAY 22-07-2017

    - by Admin

    HAPPY BIRTHDAY TO NICOLE GENADE AND DONOVAN FRASER!

    GI JOZI

    1 minute at each station followed by a 30 second transition to the next station.

    5 Rounds

    Air Bike
    Ski Erg
    Front Rack DB Step ups (20/24″)
    Wall Balls
    10m Shuttle Sprints

    BB CLUB

    A. SNATCH

    65%x3
    2×3, 70%
    3×2, 75%
    2×1, 80%
    2×1, 85%

    B. CLEAN & JERK

    65%x3+1
    2×3+1, 70%
    3×2+1, 75%
    2×1, 80%
    2×1, 85%

  • WOD Blog | Workout of the day

    TUESDAY 04-07-17

    - by Admin

    HAPPY BIRTHDAY TO DEVAN CAIRNS!

    CROSSFIT

    A. BARBELL CONDITIONING

    TnG power clean
    5×5, ascending

    B. CONDITIONING

    Complete as many rounds as possible in 12 minutes of:
    50/35kg deadlifts, 9 reps
    6 burpees
    50/35kg power cleans, 3 reps

    B. CONDITIONING

    Complete as many rounds as possible in 12 minutes of:
    75/50kg deadlifts, 9 reps
    6 burpees
    75/50kg power cleans, 3 reps

    GI JOZI

    6 ROUNDS

    45 sec on 15 sec off

    Ski
    Bike
    Skip
    Row
    Shuttle Sprint 10m

    Rest 1 minute