Posts tagged with ‘sit-up’

  • WOD Blog | Workout of the day

    SATURDAY 10-11-2018

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN!

    BARBELL CLUB

    A: SNATCH

    3×1, 70%
    2×2, 75%
    4×1, 80%

    B: CLEAN & JERK

    3×1, 70%
    2×2, 75%
    4×1, 80%

    CROSSFIT

    EMOM 42 minutes

    8/10 cal row
    12 box jumps
    10/12 cal ski erg
    15 sit up and throw with med ball
    12 KB swings
    15 air squats

  • WOD Blog | Workout of the day

    THURSDAY 18-01-2018

    - by Admin

    HAPPY BIRTHDAY TO COACH COBUS McCABE!

    ENDURANCE CLUB

    A. ROWING SKILL

    B. W/UP & TECHNIQUE DRILLING

    6 x 10 strokes at max effort on a damper setting of 10
    -Rest 20 secs, aim for a consistent split across all 6 sets

    C. CONDITIONING

    2 x 3km w/ 4 min rest
    Stroke rate (SR) for first and second intervals should be 24 & 26

    GI JOZI

    A. CONDITIONING

    10 Rounds For Time:
    20 DB Cleans
    10 Burpee Box Jumps

    B. MIDLINE FINISHER – groups of 4

    3 Rounds
    30 sec weighted plank ( heavy)
    15 x Sit up
    10/10 Russian Twist

  • WOD Blog | Workout of the day

    THURSDAY 27-07-2017

    - by Admin

    GI JOZI

    CONDITIONING

    HQ

    8 min Amrap
    Ski Erg 12/15 cal
    Sit up with Med Ball Throw x 10
    KB Windmill x 5/5

    Rest 2 min

    8 min Amrap
    Air Bike 10/12
    Bear crawl/ Dragon Crawl (L2) 2 x 10m
    Burpees x 10

    Rest 2 min

    8 min Amrap
    Sled Push 40m
    Ball Slam x 10

    EAST

    8 min Amrap
    100 x Double Unders
    Sit up with Med Ball Throw x 10
    KB Windmill x 5/5

    Rest 2 min

    8 min Amrap
    10 x 10m Shuttle Sprints
    Bear crawl/ Dragon Crawl (L2) 2 x 10m
    Burpees x 10

    Rest 2 min

    8 min Amrap
    Sled Push 40m
    Ball Slam x 10

    ENDURANCE CLUB

    Rowing:

    2 min for max distance
    Rest 2 min
    3 min for max distance
    Rest 2 min
    4 min for max distance
    Rest 2 min
    3 min for max distance
    Rest 2 min
    2 min for max distance
    Rest 2 min

    **EAST – Rest While your buddy moves!

  • WOD Blog | Workout of the day

    TUESDAY 18-07-2017

    - by Admin

    HAPPY BIRTHDAY TO LUTHER KING!

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Deadlift
    Build to your heaviest 7 TnG in 5 sets

    -Superset with:

    Max strict eccentric ring dips OR max dip support hold

    B. CONDITIONING

    70 kipping pull-ups for time
    *Complete 10 double unders (40 singles) every time you break

    **10 min cap

    LEVEL 2

    A. STRENGTH

    Deadlift
    Build to your heaviest 5 TnG in 5 sets

    -Superset with:

    Max strict ring dips

    B. CONDITIONING

    100 KIPPING pull-ups for time
    *Complete 20 double unders (60 singles) every time you break

    **10 min cap

    GI JOZI

    2 Rounds – Work in Groups of 3 rotate when station clear.

    AMRAP 7 min
    Ski Erg 12/15 Cal
    Ball Slam x 15
    Plate Sit Up and Press x 10

    Rest 2 min

    AMRAP 7 min
    Air Bike 10/12 cal
    Plate Good Morning x 15
    Ring Rows x 10

  • WOD Blog | Workout of the day

    THURSDAY 04-05-17

    - by Admin

    HAPPY BIRTHDAY TO TONY GUSH!

    GI JOZI

    4 rounds

    EMOM 3 minutes – max reps per station
    Ski
    Slam Ball
    Plate Sit up & Press

    Rest 1 min

    EMOM 3 min – max reps per station
    Bike
    Wall Ball
    DU/ Skip

    Rest 1 min

    ENDURANCE CLUB

    Rowing

    20 x 20 sec / 40 sec easy
    Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. Set the damper setting to 8-10.