Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    SATURDAY 28-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 x 3, 75%

    B. CLEAN + JERK

    5 x (3+1), 75%

    C. POSITION & STRENGTH

    Clean lift-off
    3 x 3, 110%

    GI JOZI

    IN TEAMS OF 3

    Buy in: 1500m Row Buy in

    -then 15min Amrap

    Buddy A. 200m Run Pace setter
    Buddy B. Toes To bar/Leg Raises
    Buddy C. Weight front rack Lunges KBs/DBs

    Cash out: 600 Double unders /1000 Single skips

  • WOD Blog | Workout of the day

    FRIDAY 27-04-2018

    - by Admin

    HAPPY BIRTHDAY TO DANIELLE COOKE!

    FREEDOM DAY WORKOUT – 27-04-1994

    In pairs, with a clock running up to 27 minutes:

    1800m med ball carry, 10/7 (one works at a time, swap every 100-200m)

    Then, in the remaining time, AMRAP:
    4 burpee pull-ups (P1 does all)
    19 wall balls (P2 does all)
    94 single skips (P1 does all, then switch on the next round)

  • WOD Blog | Workout of the day

    THURSDAY 26-04-2018

    - by Admin

    PLEASE REMEMBER THAT WE WILL BE RUNNING ONLY ONE CLASS AT CFJ HQ, TOMORROW, FRIDAY 27 APRIL 2018 @ 09:00!

    ENDURANCE CLUB

    A. BREATHING WORK

    4 x 200m sprints w/ nasal only breathing
    -Rest 60 sec between efforts

    B. CONDITIONING

    In teams of 3, for time:
    1.6km run (each)
    2000m row (each)
    96/64 cal. bike (each)

    All team mates work at the same time but on different stations. Rotate and
    partition reps up however you want to.
    Clock stops when all team mates are done.

    CROSSFIT

    EMOM 15:
    1: 10 x single KB front rack split squats
    2: 10 DB Pendlay rows
    3: 15/10 cal. bike

    -Rest 5 minutes-

    Then, 5 rounds of:

    20m sled push, heavy but unbroken
    30 unbroken KB sumo deadlift high-pulls, 32/24
    400m run

  • WOD Blog | Workout of the day

    THURSDAY 12-04-2018

    - by Admin

    HAPPY BIRTHDAY TO GRIFFEN FOURIE!

    ENDURANCE CLUB

     

     

    A. BREATHING WORK

    Row for 3 min with nasal only breathing
    -Rest 1 min-
    Bike for 3 min with nasal only breathing
    -Rest 1 min-
    Single skips for 3 min with nasal only breathing

    B. CONDITIONING

    EMOM 32:
    1: 18/12 cal. row
    2: 15/10 cal. bike
    3: 12/6 cal. ski-erg
    4: 10 step down box jumps, 24/20″

    CROSSFIT

    With a running clock

    From 0:00 – 18:00
    EMOM 18:
    1: Single arm static hang, 20-30 sec
    2: HS hold, 20-30 sec
    3: 50-80 single skips

    From 18:00 – 21:00 (3 minutes) – REST

    From 21:00 – 41:00
    AMRAP 20:
    400m run
    14 DB/KB renegade rows
    14 Russian swings

     

  • WOD Blog | Workout of the day

    THURSDAY 05-04-2018

    - by Admin

    HAPPY BIRTHDAY TO PETER HARKER!

    ENDURANCE CLUB

    A. ROWING SKILLS

    B. WARM-UP/TECHNIQUE DRILLING

    3 x 2 mins w/ 1 min rest

    C. TIME TRIAL

    2km time trial
    Hold a stroke rate of 30 for as long as possible

    Record 3 numbers:
    1: How long you held the 30 SR for
    2: Total time
    3: Average 500m split time

    GI JOZI

    AMRAP 12:

    200m run
    15 box jumps
    10 ball slams

    Rest 5 minutes

    AMRAP 12:

    5 pull ups
    10 sit ups
    15 wall balls