Posts tagged with ‘run’

  • WOD Blog | Workout of the day

    WEDNESDAY 23-08-2017

    - by Admin

    HAPPY BIRTHDAY TO PETER CLARK AND MARIUS HOFMEYER!

    LEVEL 1

    A. STRENGTH

    1. Front squat
    Build to a 5-rep max in 5 sets

    2. Gymnastics pushing
    5 x 5 tempo pike push-ups (2-0-1-2)
    *Scale to x2 strict push-ups

    B. CONDITIONING

    50 deficit ring rows for time
    *Run 200m every time you rest

    LEVEL 2

    A. STRENGTH

    1. Front squat
    70%x3, 75%x3, 80%x3, 85%x3, 3RM

    2. Gymnastics pushing
    20 strict deficit HSPU for time
    Men use 25 kg plates, women use 15 kg plates

    B. CONDITIONING

    50 C2B pull-ups for time
    *Run 200m every time you rest

  • WOD Blog | Workout of the day

    MONDAY 19-06-2017

    - by Admin

    HAPPY BIRTHDAY TO GARETH GROTTIS, AREND BRING AND BRUNO CORREIA!

    FITNESS TESTING : WEEK 1

    A. STRENGTH TEST

    Back squat
    1RM in 20 minutes
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. GYMNASTICS STRENGTH

    1 attempt at a max duration handstand hold
    *Chest to wall/box

    C. GYMNASTICS PUSH CONDITIONING

    50 box HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. GYMNASTICS STRENGTH

    1 attempt at max strict HSPU
    *Add a deficit if you need to

    C. GYMNASTICS PUSH CONDITIONING

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

  • WOD Blog | Workout of the day

    SATURDAY 10-06-2017

    - by Admin

    HAPPY BIRTHDAY TO AMANDA COOK, NEIL SEARS AND ZACK DA SILVA!

    GI JOZI

    In Pairs – AMRAP 20

    20 wallballs – together
    200m run – together
    20 boxjumps – you go I go – per for rep
    200m run – together
    30 DU/single skips each – I do 30 then you do 30

    For the Wallball – Stand next to each other, buddy one throws the ball up to the target and towards buddy two.

    Buddy two catches and  repeats the rep to buddy one.

    BB CLUB

    A. SNATCH

    3×2, 80%
    3×1, 85%

    B. CLEAN & JERK

    3×2, 80%
    3×1, 85%

    C. SNATCH BALANCE

    3×3, 80%

  • WOD Blog | Workout of the day

    TUESDAY 04-04-17

    - by Admin

    HAPPY BIRTHDAY TO CARL MORRIT!

    CrossFit

    A. CONDITIONING

    5 rounds for time of:
    400m run
    5 back squats

    You choose load on the back squats.
    Must be heavy, but must also be taken from the ground.

    *14 min cap

    B. MIDLINE

    Strict TTB
    3 x max reps
    *There must be no swinging at all.

    GI JOZI

    A. MIDLINE

    Alternating Tabata
    L-hang + Dumbbell Russian twist

    B. CONDITIONING

    In teams of 3-4
    AMRAP12:
    200m sled push (hard and fast while working)
    100 dbl DB squats (light and fast)

    Rest 2 minutes

    AMRAP12:
    1km sprint (relay 100/200)
    100 dbl DB squats

  • WOD Blog | Workout of the day

    TUESDAY 21-02-17

    - by Admin

    HAPPY BIRTHDAY TO STEYN DU PLESSIS AND ADRIAAN MOSTERT!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 sets for time of:
    10 pike push-ups or toes on box HSPU
    *Rest 1 minute between sets

    B. CONDITIONING

    AMRAP 20:
    14 single arm KB overhead lunge steps
    200m run
    15 sit-ups

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 sets for time of:
    12-15 kipping HSPU
    *Rest 1 minute between sets

    B. CONDITIONING

    AMRAP 20:
    20 single arm KB overhead lunge steps
    200m run
    20 sit-ups

     

    GI JOZI

    A. GYMNASTICS CONDITIONING

    Accumulate 3 min Upside Down
    Positions:Top of Yoga Push Up
    Tripod or Head stand
    Handstand Chest Facing Wall
    Freestanding Handstand

    B. CONDITIONING

    10 Rounds

    In 2 min:
    7 x Knee Tucks/Knees to Elbow
    14 x Ring Push Up
    Amrap Skipping/Double Unders
    Rest 1 min.