Posts tagged with ‘push press’

  • WOD Blog | Workout of the day

    TUESDAY 19-09-2017

    - by Admin

    CROSSFIT

    A. STRENGTH TEST

    1RM push press
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    “Helen”
    3 rounds for time:
    400m run
    21 KB swings, 24/16
    12 pull-ups

     

    G.I. JOZI

    Weston ( Hero Wod)

    5 rounds for time of:
    Row, 1000 m
    Farmers Walk (Dumbbell), 45 lbs, 200 m
    Waiter Walk (Right Arm), 45 lbs, 50 m
    Waiter Walk (Left Arm), 45 lbs, 50 m

    Use Dumbells

  • WOD Blog | Workout of the day

    MONDAY 11-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JOHAN VENTER AND FOR TODAY TO WILANI BERGH!

    A. CONDITIONING

    In teams of 3, 4 rounds EACH for time:
    20/15 cal. row
    50 double unders or 100 single skips
    20 push press (L1: 25/15; L2: 35/20)

    *As soon as the rower opens the next athlete begins their round
    *16 min cap

    B. BURNER

    In pairs, 3 sets of:
    30m Double KB overhead carry, AHAFP
    *I go, you go format

  • WOD Blog | Workout of the day

    WEDNESDAY 06-09-2017

    - by Admin

    HAPPY BIRTHDAY TO KIRSTEN GUNNINGHAM AND YVETTE FINDLAY-WALSH!

    LEVEL 1

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 40/25
    200m run after EACH set

    *8 minute cap

    LEVEL 2

    A. STRENGTH

    Establish a 3RM push press
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    15-12-9-6-3 reps for time of:
    Shoulder to OH, 52/35
    200m run after EACH set

    *8 minute cap

  • WOD Blog | Workout of the day

    WEDNESDAY 19-07-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    EMOM 12:
    Odd: 15 push press, 20/15kg
    Even: 150m sprint

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m OTM x 12 mins
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    EMOM 12:
    Odd: 21 push press, 35/25kg
    Even: 200m sprint

  • WOD Blog | Workout of the day

    MONDAY 26-06-2017

    - by Admin

    HAPPY BIRTHDAY TO CHANTELLE DREYER!

    A. UPPER BODY STRENGTH TEST

    Push press

    1RM in 20 minutes
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    “Diane”

    21-15-9 reps for time of:
    Deadlift (L1: 70/50; L2: 102/70)
    HSPU (toes on box / pike / push-up)

    *14 minute cap