Posts tagged with ‘rowing’

  • WOD Blog | Workout of the day

    THURSDAY 24-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JAN POTGIETER!

    CROSSFIT

    In groups of 3, EMOM 16:

    1: 5 box step-ups/leg, heavy DBs/KBs
    2: 10m seated sled pull
    3: 2 TGU/arm
    4: Rest

    Then, 2 rounds for time of:
    100m DB waiter’s carry, left arm
    100m DB waiter’s carry, right arm
    10 sandbag/D-ball/Atlas stone cleans, 65/40kg
    500m run

    ENDURANCE CLUB

    A. BREATHING WORK

    This is your specific warm-up
    5 rounds of:
    1 min air bike w/ nasal only breathing
    200m run, only breathing OUT through the mouth

    B. CONDITIONING

    3 rounds, EACH for time of:
    1000m/750m row
    12 burpees

    Rest 3-5 minutes/round (depending on how many/rower)

    *Your aim for the session is negative splits. That means, each interval
    should be faster than the previous, the last interval being the quickest.

  • WOD Blog | Workout of the day

    THURSDAY 17-05-2018

    - by Admin

    CROSSFIT

    10 sets of:
    1 tuck to inverted hang
    3 ring pull-ups
    5 spidy push-ups/side
    10m DB bear crawl

    -Rest 30 secs between sets-

    Then, 8 rounds for time of:
    8 toes to rings
    12 Dbl DB hang power clean + jerk
    16/12 cal. row

    ENDURANCE CLUB

    A. BREATHING WORK

    In groups, complete 10 x 30 sec each:
    Air bike w/ nasal only breathing

    B. CONDITIONING

    Running day

    8 sets of:
    100m moderate pace (75%)
    100m fast pace (85%)
    100m easy pace (50%)
    100m all out sprint

    -Rest 60 sec between sets-

  • WOD Blog | Workout of the day

    MONDAY 14-05-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ROXANNE TOMMINS AND SHAUN GRAY, AND HAPPY BIRTHDAY FOR TODAY TO COACH ANDRE GADNEY, KARLIEN VERMAAK AND SUZETTE VENTER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 10:
    Even: 30 sec top/bottom of pull-up hold
    Odd: 10 plank shoulder taps/side

    B. CONDITIONING

    4 rounds for time:
    20 walking lunges/leg
    18/15 cal. row
    16 shoulder to OH, 30/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 10
    Even: 5-8 bar MU
    Odd: 10 plank wall taps/side

    B. CONDITIONING

    4 rounds for time:
    30 walking lunges/leg
    25/18 cal. row
    20 shoulder to OH, 43/30

     

     

  • WOD Blog | Workout of the day

    THURSDAY 10-05-2018

    - by Admin

    HAPPY BIRTHDAY TO SVEN KREHER!

    ENDURANCE CLUB

    A. BREATHING WORK

    3 minutes of nasal only breathing on
    the bike and while running
    -3 minutes on each
    -Only needs to be cumulative so buddy up and rotate

    B. ROWING

    5 x 500m pieces w/ 3 min rest

    The aim is negative splits. So each interval needs to be quicker than the one before. You need to hold some in the tank in order to be able to finish strong.
    *Rest periods may vary depending on rower:athlete ratio but ideally rest longer than you work

    CROSSFIT

    EMOM 15:

    1: 5 Bulgarian split squats/leg (low-moderate load)
    2: 5 KB vertical rows/side
    3: 18/12 cal. row

    -Rest 5 minutes-

    Then, AMRAP 20:

    5 plate get ups, 20/15
    200m plate carry, 20/15
    20 hand to hand single arm KB swings, 32/24

  • WOD Blog | Workout of the day

    THURSDAY 03-05-2018

    - by Admin

    HAPPY BIRTHDAY TO EUNICE WEBB!

    ENDURANCE CLUB

    A. CONDITIONING

    1 min max cal. ski erg
    1 min max cal. bike
    1 min max cal. row
    1 min max rep skipping
    1 min max rep American swing

    Rest 1 minute and repeat for a total of 5 rounds

    Work in groups of 5 with each person on a different station and change
    stations on the call of “ROTATE!”

    B. BREATHING WORK

    5 minutes of running w/ nasal only breathing
    Use 200m shuttles

    CROSSFIT

    With a running clock

    @ 0:00
    KB windmills
    3 x 12/side

    @ 07:00, AMRAP 35:
    AMRAP 35:
    40m Dbl KB front rack carry, 32/24
    30 Russian swings, 32/24 or heavier
    200m run