Posts tagged with ‘running’

  • 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

  • WOD Blog | Workout of the day

    SATURDAY 15-04-17

    - by Admin

    GI JOZI

    TEAMS of 2, For Time:

    800m Run with Object together

    Then
    150 Wall Balls 10/7 @ 3.2m
    120 KB Swings 24/16
    100 Box Jumps 24/20

    Then
    800m Run with Object together

    35Min Cap

  • WOD Blog | Workout of the day

    THURSDAY 13-04-17

    - by Admin

    GI JOZI

    A. CONDITIONING

    In 2 minutes:

    Run 200m, then AMRAP for the remainder of the 2 min

    Round 1 : Renegade rows
    Round 2: Box jumps
    Round 3 : Ball slams
    Round 4: Lunges
    Round 5 : Burpees

    Rest 30 seconds between rounds

    Repeat this cycle once more

    B. MIDLINE

    3 Rounds, not for time:
    30 sec L-hang
    30 sec weighted plank
    30 sec hollow rock

     

    ENDURANCE

    Running

    1x800m w/ 2 min rest
    Rest 2 min
    2x400m w/ 90sec rest
    Rest 2 min
    3x200m w/ 1 min rest
    Rest 2 min
    4x100m w/ 30sec rest

     

    PLEASE TAKE NOTE OF THE SCHEDULED CLASSES FOR THE EASTER WEEKEND:

    FRIDAY 14 APRIL : 07:00 – 08:00

    SATURDAY 15 APRIL : 07:30 – 08:30

      MONDAY 17 APRIL : 17:00 – 18:00

  • WOD Blog | Workout of the day

    THURSDAY 06-04-17

    - by Admin

    HAPPY BIRTHDAY TO ELIANA RIBEIRO!

    GI JOZI

    A. CONDITIONING

    In Pairs, 6 rounds-

    Buddy 1: 500m row (pace setter)
    Buddy 2: 12-15 burpees + max double unders/ single skips until buddy is done with row

    * 1 round is complete when both buddies have completed both stations

    *Rest 1 minute between rounds
    B. PREHAB / REHAB

    Spend 7-10 minutes on foam roller- quads/hams/calves

    ENDURANCE CLUB

    Three rounds for time of:
    Run 100 meters
    50 Push-ups
    Run 100 meters
    50 Sit-ups
    Run 100 meters
    50 Squats

  • WOD Blog | Workout of the day

    TUESDAY 28-03-17

    - by Admin

    HAPPY BIRTHDAY TO CLAIRE BUYS AND JANE MACKINNON!

     

    CROSSFIT

    A. GYMNASTICS BENCHMARK

    Max set of unbroken ring dips
    OR
    Max set of unbroken eccentric ring dips
    OR
    Max duration dip support hold on rings
    OR
    Max duration dip support hold on box

    B. CONDITIONING TEST

    “Jackie”

    For time:
    1000m row
    50 thrusters, 20/15
    30 pull-ups

    *14 min cap

    GI JOZI

    5 rounds of:
    500m Air Bike
    40 slam balls
    30 med ball thrusters (new hard med balls)
    20 Double DB rows
    100m run

    Stagger the start with the next group going as soon as an Airbike opens up.