Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    THURSDAY 11-05-17

    - by Admin

    HAPPY BIRTHDAY TO LEEANE WELCH!

    GI JOZI

    7 rounds of Max Reps per station

    40 sec on : 20 sec off
    Ski
    OH Reverse Lunge
    Burpee Hurdle Jumps
    Dot Drill
    Med Ball Throw Sit Up

    ENDURANCE

    Running

    400m fast
    100m recovery jog
    100m all out

    Rest 3 min.

    Repeat for 7 rounds.

  • WOD Blog | Workout of the day

    TUESDAY 09-05-17

    - by Admin

    HAPPY BIRTHDAY TO ANRI COETZEE!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    20 sec on : 10 sec off x 8 rounds:
    Static hang
    Box dip support
    Ring rows

    B. CONDITIONING

    In 1 minute:
    15 KB swings, 20/12kg
    Max rep box jumps, 24/20″

    Rest 1 minute and repeat for 6 rounds.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12 minutes:
    2 strict MU
    -2 strict MU negatives
    -4 strict C2B pull-ups

    B. CONDITIONING

    In 1 minute:
    15 KB swings, 24/16kg
    Max rep box jumps, 24/20″

    Rest 1 minute and repeat for 6 rounds.

     

    GI JOZI

    Emom 30 min

    Ski 12/10 cal
    Bike 15/12 cal
    Row 18/15 cal
    50 DU/ 100 Skip
    Run 200

  • WOD Blog | Workout of the day

    WEDNESDAY 03-05-17

    - by Admin

    HAPPY BIRTHDAY TO EUNICE WEBB!

    A. CONDITIONING

    In teams of 3, 6 rounds for time:

    400m row
    400m run

    *Athletes may only move forward once the athlete in front has completed that task.

    On the call of “GO!” athlete 1 starts, athlete 2 begins the row once athlete 1 moves to the run, and athlete 3 starts when athlete 2 moves to the run.

  • WOD Blog | Workout of the day

    THURSDAY 20-04-17

    - by Admin

    GI JOZI

    In Pairs: 2 ROUNDS

    AMRAP 5minutes

    Cyclone- Rotate every 15-20 cal

    Rest 1 min

    AMRAP 5 minutes  
    20 double unders/50 singles
    10 wall balls
    1 person completes a round, then rotate

    Rest 1 min

    AMRAP 5minutes:

    Ski Erg: rotate every 200m

    Rest 1 min

     

    ENDURANCE CLUB

    Running

    12 x 200m sprints w/ 200m jogs in between. The jogs are your rest.

    Each 200m sprint needs to have a target time that’s about the same pace as your 800m PB pace.
    The 200m jogs must be no more than 1 sec faster or 1 sec slower of each other.

  • WOD Blog | Workout of the day

    TUESDAY 18-04-17

    - by Admin

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Deadlift
    7-7-7-7-7, ascending

    -Superset with:

    30-60 sec hold in ring dip support
    -Box

    B. CONDITIONING

    3 rounds for time of:
    10 pull-ups OR 15 jumping
    15 burpees

    *8 min cap

    LEVEL 2

    A. STRENGTH

    Deadlift
    Build to your heaviest TnG 7 for the day in 5 sets

    -Superset with:

    Max rep strict dips
    -Eccentric > Full RoM on box > Eccentric on box

    B. CONDITIONING

    3 rounds for time of:
    15 KIPPING C2B pull-ups
    15 burpees

    *8 min cap

    GI JOZI

    A) MIDLINE:

    In pairs: 3 rounds for time
    Buddy 1 performs 15-20 Medball sit ups; while
    Buddy 2 holds plank position

    1 round is done when both buddies have completed both stations

    B) CONDITIONING

    For time:
    Buy in: 1km run

    4 rounds;
    20 KB swings (L1 (20/12) L2 (24/16)
    20 walking lunges with KB

    Cash out : 1km run