Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    THURSDAY 15-02-2018

    - by Admin

    HAPPY BIRTHDAY TO MARTIN MACPHAIL AND BIANCA PAOLINI!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. CONDITIONING

    3 x 1500m w/ 3 min rest
    Stroke Rate: 20, 22, 24

    GI JOZI

    In groups of 3: 1 person at each station,

    Work for 3 minutes , rest 30 seconds

    AMRAP1 – 3 minutes

    6 Push ups
    8 Box Jumps
    9 Ball Slams

    AMRAP 2 – 3 minutes

    30 double unders/60 singles
    15 sit ups

    AMRAP 3 – 3 minutes

    100m run
    15 dbl DB push press (light and fast)

    Complete all three AMRAP’s – REST 2 minutes

    * Repeat for a total of 3 rounds

     

  • WOD Blog | Workout of the day

    TUESDAY 06-02-2018

    - by Admin

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Turkish get-up
    Build to a heavy double/side in 12 minutes

    B. CONDITIONING

    AMRAP 17:
    13 single arm KB front rack squats, 20/12
    50 single skips
    7 get-up into slam ball

    LEVEL 2

    A. STRENGTH

    Turkish get-up
    Build to a heavy double/side in 12 minutes

    B. CONDITIONING

    AMRAP 17:
    13 single DB OHS, 22.5/15
    60 DU
    5 bar muscle-ups

    GI JOZI

    In teams of 4:

    AMRAP 45:
    1km run (relay of 100m SPRINTS)
    100 Slam Balls (two buddies working at a time)
    100 DB Thrusters (1 person working at a time)
    1 km Sled push (split as needed)

  • WOD Blog | Workout of the day

    FRIDAY 02-02-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK SMIT, SERGIO OLIVEIRA AND NATALIE DE ABREU!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 pike push-ups
    Station 2: 4 strict pull-ups
    Station 3: 12 KB swings, 24/16

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 weighted walking lunges
    12 pull-ups

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 strict HSPU
    Station 2: 4-6 ring muscle-ups
    Station 3: 12 KB swings, 32/24

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 pistols
    12 C2B pull-ups

  • WOD Blog | Workout of the day

    SATURDAY 27-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    *Your goal is beat last week’s maxes by at least 1kg

    GI JOZI

    LEVEL 1

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 200m
    Rest 30s

    Then
    4 Rounds
    Run 150m
    Rest 45s

    Then
    4 Rounds
    Run 100m
    60s Rest

    * NO rest between main rounds This could take 20+ min

    LEVEL 2

    In pairs –  EMOM 12
    Buddy 1 – In 60s Row 7/5 Cal + Max Push ups
    Buddy 2 – Rest
    (Alternate)

    Rest 5 minutes

    4 Rounds
    Run 300m
    Rest 30s

    Then
    4 Rounds
    Run 200m
    Rest 45s

    Then
    4 Rounds
    Run 150m
    60s Rest

    * NO rest between main rounds This could take 20+ min

     

  • WOD Blog | Workout of the day

    FRIDAY 26-01-2018

    - by Admin

    HAPPY BIRTHDAY TO BRIDGET JOB!

    LEVEL 1

    A. CONDITIONING

    5 rounds for time:
    400m run (must be 2x200m)
    15 thrusters, 20/15
    6 burpee pull-ups

    B. ACCESSORY

    3 quality sets of:
    8 KB Romanian deadlifts, AHAFP
    4 KB Windmills/side, AHAFP
    20 sec long Plank hold

    LEVEL 2

    A. CONDITIONING

    5 rounds for time:
    400 m run (must be 2x200m)
    15 Thrusters, 43/30
    6 bar muscle-ups

    The Thrusters and MU should be done unbroken every round

    B. ACCESSORY

    3 quality sets of:
    8 KB Romanian deadlifts, AHAFP
    4 KB windmills/side, AHAFP
    20 sec long plank hold