Posts tagged with ‘row’

  • WOD Blog | Workout of the day

    TUESDAY 15-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JEAN-MARI ROSSOUW!

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Sumo deadlift
    Build to your heaviest DEADSTART – 5 reps

    -Superset with:

    Max dip support hold

    B. CONDITIONING

    21-15-9 reps for time of:
    SDHP, 25/15
    Knee tucks (15-12-6 TTB)

    *8 min cap

    LEVEL 2

    A. STRENGTH

    Sumo deadlift
    Build to your heaviest DEADSTART  – 3 reps

    -Superset with:

    5 strict weighted dips

    B. CONDITIONING

    21-15-9 reps for time of:
    SDHP, 35/20
    TTB

    *8 min cap

    GI JOZI

    AMRAP 10:
    12 – 15 cal Ski Erg
    20 Air Squats

    Rest 2 min

    AMRAP 10
    12 – 15 cal Row
    30 DU’s / 50 singles

    Rest 2 min

    AMRAP 10:
    100m Sled Push
    20 Sit-ups

  • WOD Blog | Workout of the day

    MONDAY 17-07-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DYLAN CORREIA AND MARIETTE VAN NIEKERK!

    A. CONDITIONING

    5 rounds for reps of:
    1 minute of box jumps, 24/20″
    1 minute of DB thrusters (L1: 15/10kg; L2: 22.5/15kg)
    1 minute of rowing (calories)

    Rest 1 minute between rounds

    Post total reps completed to comments.

    *Work in teams of 3 and rotate stations.

    B. ACCESSORY

    3 sets of:
    12 strict knees-to-elbows

  • 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

  • WOD Blog | Workout of the day

    THURSDAY 01-06-2017

    - by Admin

    GI JOZI

    6 Rounds

    1 min of work:30 sec rest- alt stations

    Sled Push 60m lengths
    Wall balls (keep them light and consistent
    Box jumps
    Ball slams
    10m Shuttle Sprints

    ENDURANCE CLUB

    CFJ HQ

    EMOM 30 minutes
    Min 1: 18/15 calorie row
    Min 2: 21/18 calorie airbike
    Min 3: 35 double unders

    Work in teams of 3

    CFJ EAST

    EMOM 30 minutes
    Min 1: 18/15 calorie row
    Min 2: 10 x 10m shuttle sprints
    Min 3: 35 double unders

    Work in teams of 3

  • WOD Blog | Workout of the day

    TUESDAY 09-05-17

    - by Admin

    HAPPY BIRTHDAY TO ANRI COETZEE!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    20 sec on : 10 sec off x 8 rounds:
    Static hang
    Box dip support
    Ring rows

    B. CONDITIONING

    In 1 minute:
    15 KB swings, 20/12kg
    Max rep box jumps, 24/20″

    Rest 1 minute and repeat for 6 rounds.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12 minutes:
    2 strict MU
    -2 strict MU negatives
    -4 strict C2B pull-ups

    B. CONDITIONING

    In 1 minute:
    15 KB swings, 24/16kg
    Max rep box jumps, 24/20″

    Rest 1 minute and repeat for 6 rounds.

     

    GI JOZI

    Emom 30 min

    Ski 12/10 cal
    Bike 15/12 cal
    Row 18/15 cal
    50 DU/ 100 Skip
    Run 200