Posts tagged with ‘push-up’

  • WOD Blog | Workout of the day

    FRIDAY 05-05-17

    - by Admin

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    1. Max hold static hang
    2. Max handstand hold (toes on box to scale)
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    LEVEL 2

    1. Max strict muscle-ups OR strict C2B pull-ups
    2. Max strict HSPU OR toes on box HSPU
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    B. CONDITIONING

    Half Cindy

    AMRAP 10:
    5 pull-ups (ring rows)
    10 push-ups
    15 squats

  • WOD Blog | Workout of the day

    MONDAY 19-12-16

    - by Admin

    LAST WEEK OF CLASSES FOR 2016!

    HAPPY BIRTHDAY TO ERIN CARLSON!

    LEVEL 1

    A. STRENGTH

    Hang clean
    3RM in 12 minutes
    If here less than SIX months, 5×3 across

    B. CONDITIONING TEST

    “Liz Jr.”

    21-15-9 reps for time of:
    Hang clean (40/30)
    Push-up

    *14 min cap

    LEVEL 2

    A. STRENGTH

    Hang clean
    1RM in 12 minutes

    B. CONDITIONING TEST

    “Elizabeth”

    21-15-9 reps for time of:
    Clean (61/43)
    Ring dip

    *14 min cap

  • WOD Blog | Workout of the day

    FRIDAY 16-12-16

    - by Admin

    CFJ ANNUAL 12 DAYS OF XMAS WoD!

    12 Days of Xmas, Team Edition

    1 HSPU each (1 person at a time)
    2 pistols/leg as a group
    3 ring dips each
    4 pull-ups each
    5 push presses each (40/30)
    6 wall balls each
    7 thrusters each (40/30)
    8 slam balls each
    9 box jumps (2 at a time)
    10 push-ups as a group
    11 burpees as a group
    12 goblet squats each

    ‘Each’ means one at a time for that movement

    ‘As a group’ means everyone can all move at the same time

     

    1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1,……

  • WOD Blog | Workout of the day

    THURSDAY 27-10-16

    - by Admin

    HAPPY BIRTHDAY TO LAUREN DAVIES, MICHAEL DA CAMARA, QUENTIN VISSER AND JAN-HARM STEENKAMP!

     

    GI JOZI

    In Pairs: 2 rounds

    AMRAP 5: Max distance 10m shuttle SPRINTS- alternate every 10m

    Rest 1 minute

    AMRAP 5 : Alternating rounds
    6 push ups
    8 sit ups
    10 squats

    Rest 1 minute

    AMRAP 5: Max double unders/ single skips- alternate every 30 double unders/50 singles

    ENDURANCE CLUB

    Running

    EMOM 10:
    120m shuttle sprint
    0-10m and back, 0-20m and back, 0-30m and back

    Rest 5 minutes

    EMOM 10:
    100m sprint
    Must start in bottom position of a push-up

  • WOD Blog | Workout of the day

    WEDNESDAY 26-10-16

    - by Admin

    HAPPY BIRTHDAY TO SEAN TASKER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    AMRAP 14:
    7 decline push-ups (feet higher than head)
    5 strict pull-ups or 10 ring rows

    B. STRENGTH

    Hi-bar back squat
    Build to a 3RM in 15 minutes

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    AMRAP 14:
    7 deficit HSPU (kipping)
    5 strict muscle-ups OR 10 strict pull-ups

    B. STRENGTH

    Hi-bar back squat
    Build to a 3RM in 15 minutes