Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    SATURDAY 07-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5

  • WOD Blog | Workout of the day

    SATURDAY 23-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 snatch deadlift
    2 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 hang cleans
    2 cleans
    1 jerk

    Build to a max set of the complex. You may release the bar for a quick reset
    after the 3rd hang clean

    CROSSFIT

    “Jenkins”

    Amrap with partner in 40min
    50 Burpees
    400m Run
    50 KB Swings 24/16
    400m Run
    50 Pull ups
    400m Run
    50 Push ups
    400m Run
    Split work as needed between partner
    Run together.

  • WOD Blog | Workout of the day

    THURSDAY 21-06-2018

    - by Admin

    HAPPY BIRTHDAY TO ANLET VAN DER MERWE!

    CROSSFIT

    With a running clock

    0:00-17:00

    EMOM 16:
    1: On rings: Tuck up to inverted hang – into skin the cat x 2
    2: 12/9 cal. bike
    3: 30 sec L-hang
    4: Rest

    17:00 – 27:00

    In pairs, for time
    30 DB push press each
    30 med ball sit-ups each
    20 DB push press each
    20 med ball sit-ups each
    10 DB push press each
    10 med ball sit-ups each

    27:00 – 37:00
    In pairs, as many 100m med ball shuttles as possible

    *Rotate every 100m

    ENDURANCE CLUB

    A. ROWING SKILL + BREATHING

    The 7’s Warm-up
    Use only nasal breathing

    B. CONDITIONING

    Rowing

    750m for time
    Rest 6 minutes
    500m for time
    Rest 3 minutes
    250m for time
    Rest 1 minute
    250m for tiimw
    Rest 3 minutes
    500m for time
    Rest 6 minutes
    750m for time

    The aim is negative splits, so your times on the way back up should be faster.

  • WOD Blog | Workout of the day

    WEDNESDAY 06-06-2018

    - by Admin

    HAPPY BIRTHDAY TO BEVERLY SOUVARIS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 2 minutes x 5 rounds:
    5 hang power snatch

    B. CONDITIONING

    7 rounds for time:
    10 American swings, 24/16
    150m sprint

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    2 TnG power snatch, ascending

    B. CONDITIONING

    7 rounds for time:
    5 power snatch, 61/43
    200m sprint

  • WOD Blog | Workout of the day

    THURSDAY 31-05-2018

    - by Admin

    CROSSFIT

    LEVEL 1

    3 rounds of:
    8 front rack split squat/leg
    Rest 60 seconds
    15 horizontal ring rows
    Rest 60 seconds

    Then, in groups of 5
    5 rounds of 1 minute/station
    1: Bike
    2: Plank hold
    3: Row
    4: DB Bear crawl
    5: Ski-erg

    Rest 1 min between rounds

     

    ENDURANCE CLUB

    A. BREATHING WORK / RUNNING SKILL

    15 minutes of running skill work
    -Only use nasal breathing during this

    B. CONDITIONING

    5 rounds for time of:
    50m sled drag
    100m Dbl KB OH carry
    200m run