Posts tagged with ‘rowing’

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial

  • WOD Blog | Workout of the day

    THURSDAY 06-12-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    Row

    Row in a pyramid of 1-2-3-2-1 minutes, with one minute of rest in between each piece.

    Aim for max distance

    B: CONDITIONING

    100m easy pace
    50m all out
    50m easy pace
    100m all out
    50m easy pace
    50m all out

    Rest 1 minute and repeat for a total of 7 rounds.

    CROSSFIT

    A:

    7 sets w/ no rest between movements:
    6 Dbl DB split squats/leg, heavy
    12 Dbl DB Romanian deadlifts

    Rest while your buddy works

    B:

    3 rounds, each for time of:
    40/33 cal. row
    200m sled push, low load
    200m goblet carry, 32/24kg

    Rest 3 minutes between rounds

  • WOD Blog | Workout of the day

    MONDAY 19-11-2018

    - by Admin

    HAPPY BIRTHDAY TO JULIEN RAJAN!

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 10:
    Even: Max kipping pull-ups in 45 sec
    Odd: 30 sec dip support hold

    B: CONDITIONING

    7 rounds for time:
    15/12 cal. row
    12 push press, 30/20
    9 burpee box jumps, 24/20″

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    Even: Max UB ring MU in 45 sec
    Odd: 30 sec L-sit

    B: CONDITIONING

    7 rounds for time:
    21/18 cal. row
    15 DB push press, 22.5/15
    9 burpee box jumps, 24/20″

  • WOD Blog | Workout of the day

    THURSDAY 08-11-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    1 min bike
    1 min skip
    1 min 10m shuttles
    3 rounds

    B: CONDITIONING

    42/30 cal. row
    400m run
    42/30 cal. bike
    Rest 3 minutes – Repeat for a total of 3 rounds

    CROSSFIT

    A: STRENGTH CONDITIONING

    Alt. Tabata intervals (20 sec on : 10 sec off)

    TnG deadlift, 80-90%
    Kipping ring dips

    16 intervals/movement – Alternate stations each interval

    B: ODD OBJECT CONDITIONING

    5 rounds for time:
    50m sled push
    50m sled drag
    400m run