Posts tagged with ‘running’

  • 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

  • WOD Blog | Workout of the day

    SATURDAY 01-04-2018

    - by Admin

    HAPPY BIRTHDAY FOR FRIDAY TO LAUREN NORTON!

    A. CONDITIONING

    1 minute per station, start at any station and rotate for 4 rounds – Teams of 5/6

    Buy in: 400m run as team

    KB swings
    Box jumps
    Wall balls
    Ski erg
    Row
    Rest

    Cash out: 400m run as a team

    B.BURNER

    AMRAP 5 minutes – Slam Ball Burner!

    Bicycle crunch 5/5
    Russian twist 5/5
    Crunches 5
    Plank 30 seconds

  • WOD Blog | Workout of the day

    TUESDAY 20-03-2018

    - by Admin

    THERE WILL BE ONE CLASS AT 08:00 FOR THE PUBLIC HOLIDAY, TOMORROW, 21 MARCH 2018 AT CFJ HQ!!

    HAPPY BIRTHDAY TO NATASHA ARNOLDI AND FRANK LUBBE!

    CROSSFIT

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, same load across

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 40/30
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be
    kicked back and up together, at the same time.

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x (1-1-1), ascending

    B. CHALLENGE FITNESS TEST

    21-15-9 reps for time:
    Front squat, 61/43
    Lateral bar burpee

    *No stepping back or forward on the burpee. Both feet must be
    kicked back and up together, at the same time.

    GI JOZI

    21-18-15-12-9-6-3
    Medicine Ball Cleans
    Burpees
    Run 200m

  • WOD Blog | Workout of the day

    THURSDAY 15-03-2018

    - by Admin

    HAPPY BIRTHDAY TO ANTONIO TEXEIRA!

    ENDURANCE CLUB

    A. ROWING MECHANICS

    B. CONDITIONING

    For time:
    1500m row (SR 32)
    800m run
    1500m row (SR 34)

    *The two 1500m pieces are individually scored for time

    GI JOZI

    IN TEAMS OF 4:

    Buy in: 2km Ski

    4 rounds ( the ball may not touch the floor until all rounds are completed)
    Buddy Wall Balls x 30 ( 2 buddies work @ time)
    Buddy Medball sit up & throw x 50 ( 2 buddies work @ time)
    Medball Run 400m (everyone together- share the load)

    Cash Out: 600m Sled Push ( everyone to move with the sled)

  • WOD Blog | Workout of the day

    THURSDAY 08-03-2018

    - by Admin

    ENDURANCE CLUB

    A. ROWING MECHANICS

    B. CONDITIONING

    1500m for time, SR 30

    Rest 4 mins

    1000m for time, SR 32-34

    Rest 3 mins

    750m for time, SR 34+

    GI JOZI

    8 min AMRAP
    Air Bike 10/15 cal
    Tuck ups / V – ups x 10

    Rest 2 min

    8 min AMRAP
    Box Jumps x 10
    Forward Rolls x 5

    Rest 2 min

    8 min AMRAP
    Sled Push 6 x 10m
    50m run forward
    50m run backwards