Posts tagged with ‘rowing’

  • WOD Blog | Workout of the day

    THURSDAY 12-07-2018

    - by Admin

    HAPPY BIRTHDAY TO BLAKE UTTLEY!

    ENDURANCE CLUB

    EMOM 30:

    1: 18/15 cal. row
    2: 30m bear crawl
    3: 15/12 cal. bike
    4: 30m sled push
    5: 12/9 cal. ski-erg
    6: Rest

    CROSSFIT

    A. KETTLEBELL SKILLS

    Practice the following drills:
    Figure 8 to hold
    Figure 8 to straight arm hold
    Around the body
    Around the body to straight arm hold

    B. CONDITIONING

    In front of a clock set for 12 minutes:
    1 minute of double-unders
    1 minute of dumbbell snatches
    2 minutes of double-unders
    2 minutes of dumbbell snatches
    3 minutes of double-unders
    3 minutes of dumbbell snatches

  • WOD Blog | Workout of the day

    MONDAY 09-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CARMEN KILFOIL!

    A. STRENGTH

    Javelin press
    3 x 8/side

    B. CONDITIONING

    5 rounds for reps of:
    1 minute of 35/20kg sumo deadlift high pulls
    1 minute of 35/20kg push presses
    1 minute of rowing

    Rest 1 minute

  • WOD Blog | Workout of the day

    THURSDAY 05-07-2018

    - by Admin

    ENDURANCE CLUB

    THRESHOLD TESTING

    In 4 minutes:
    50/35 cal. row
    30 slam balls
    Max rep burpees in remaining time

    -Rest 1 minute. Repeat for a total of 3 rounds.

    You are scored on total burpee reps AND also measure the % change in
    reps from first to last round.

    CROSSFIT

    A. ENGINE TEST

    Air bike
    50/40 cal. for time

    B. CONDITIONING TEST 3

    3 rounds for time:
    100m (10 x 10m) KB suitcase carry, 32/24kg
    15 burpees over the KB (same as Open standards)
    100m (10 x 10m) KB goblet carry, 32/24kg
    15 burpees over the KB

  • WOD Blog | Workout of the day

    FRIDAY 29-06-2018

    - by Admin

    HAPPY BIRTHDAY TO CHANTELLE WHIBLEY!

    LEVEL 1

    7 rounds for time of:
    15/12 cal. row
    12 box jump overs, 24/20″
    15 Dbl DB S2O, 20/10kg

    LEVEL 2

    7 rounds for time of:
    21/15 cal. row
    18 lateral box jump overs, 24/20″
    15 Dbl KB S2O, 20/12kg

  • WOD Blog | Workout of the day

    THURSDAY 28-06-2018

    - by Admin

    ENDURANCE CLUB

    8 x 30 on : 30 off at each station
    Ski
    Burpee
    Row
    Double under

    You must complete all 8 intervals before moving to the next station.

    There is no added rest between stations.

    CROSSFIT

    5 giant sets of:
    Max strict tempo push-ups (3012)
    15 Renegade rows/arm
    60 sec Farmer’s carry hold, heavy

    -Rest 90 seconds between sets

    Then,
    5 rounds, each for time of:
    21/15 cal. air bike
    20m sled push, hands high
    20m sled push, hands low

    *Sled load should be moderate. Light enough to go without rest, heavy
    enough to make the last 5m really slow