Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    MONDAY 10-12-2018

    - by Admin

    HAPPY BIRTHDAY TO DEON ENGELBRECHT !

    A: CONDITIONING

    200m run
    15 UB wall balls, 20/14lbs to 3m
    10 C2B pull-ups

    Every 4 minutes x 4 rounds

    B: STRENGTH

    Push press
    Build to your heaviest TnG 5 for the day

  • 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

  • WOD Blog | Workout of the day

    SATURDAY 03-11-2018

    - by Admin

    BARBELL CLUB

    SNATCH

    5 singles OTM at each load:
    75%
    80%
    85%

    CLEAN

    5 singles OTM at each load:
    75%
    80%
    85%

    On the 5th clean at each load, add a jerk

    GI JOZI

    PAINSTORM

    100m run/row
    50 burpees
    200m run/row
    100 push upps
    300m run/row
    150 lunges
    400m run/row
    200 air squats
    300m run/row
    150 lunges
    200m run/row
    100 push ups
    100m run/row
    50 burpees

  • WOD Blog | Workout of the day

    THURSDAY 25-10-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    12 cal. bike
    12 mountain climbers
    12 Russian swings
    12 broad jumps
    3 sets

    B. CONDITIONING

    4 minute row, hard pace
    2 minute run, easy pace
    5 rounds w/ no rest between rounds

    Your goal is to row for max distance across the 5 rounds

    C. ACCESSORY

    Time permitting – 3 sets:
    12 lateral box step overs/side
    15 hollow rocks

    CROSSFIT

    A. STRENGTH CONDITIONING

    EMOM 12:
    1: 5 BB Romanian deadlift, all heavy
    2: Lateral box step overs
    3: 15 hollow rocks

    B. CONDITIONING

    EMOM 18:
    1: 50m sled drag
    2: 50m stone/sandbag/D-ball shoulder carry
    3: 150m sprint

    *The shoulder carry has the object on one shoulder supported by that arm. The other arm is free.

  • WOD Blog | Workout of the day

    SATURDAY 20-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 singles OTM at each load:
    70%
    75%
    80%

    B. CLEAN

    3 singles OTM at each load:
    70%
    75%
    80%

    C. JERK

    3×3, 80%

    CROSSFIT

    FOR TIME:

    Buddy Workout – Split work between two

    Row 2km
    Medball Cleans (7.5/10kg) x 100
    Medball Sit ups x 100
    Medball DL x 200
    Medball Run x 800m
    ( 1 Medball btwn buddies)