Posts tagged with ‘skill’

  • WOD Blog | Workout of the day

    MONDAY 09-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO CARMEN KILFOIL!

    A. STRENGTH

    Javelin press
    3 x 8/side

    B. CONDITIONING

    5 rounds for reps of:
    1 minute of 35/20kg sumo deadlift high pulls
    1 minute of 35/20kg push presses
    1 minute of rowing

    Rest 1 minute

  • WOD Blog | Workout of the day

    SATURDAY 30-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    5 sets of:
    2 x [1 snatch DL + 1 hang snatch + 1 snatch]

    Ascending load

    B. CLEAN & JERK

    5 sets of:
    2 x [1 clean DL + 1 clean + 1 jerk]

    Ascending load

    GI JOZI

    A. Michael (Hero WoD)

    3 rounds for time of:
    Run, 800 m
    50 Back Extensions ( or Superman)
    50 GHD Sit-Ups ( Abmat)

    Have the level 2 guys rotate so they all get at least some reps on the GHD

    B. FINISHER

    Teams 4 everyone stays with the sled!
    600m Sled Pull for time ( around the building)

  • WOD Blog | Workout of the day

    THURSDAY 21-06-2018

    - by Admin

    HAPPY BIRTHDAY TO ANLET VAN DER MERWE!

    CROSSFIT

    With a running clock

    0:00-17:00

    EMOM 16:
    1: On rings: Tuck up to inverted hang – into skin the cat x 2
    2: 12/9 cal. bike
    3: 30 sec L-hang
    4: Rest

    17:00 – 27:00

    In pairs, for time
    30 DB push press each
    30 med ball sit-ups each
    20 DB push press each
    20 med ball sit-ups each
    10 DB push press each
    10 med ball sit-ups each

    27:00 – 37:00
    In pairs, as many 100m med ball shuttles as possible

    *Rotate every 100m

    ENDURANCE CLUB

    A. ROWING SKILL + BREATHING

    The 7’s Warm-up
    Use only nasal breathing

    B. CONDITIONING

    Rowing

    750m for time
    Rest 6 minutes
    500m for time
    Rest 3 minutes
    250m for time
    Rest 1 minute
    250m for tiimw
    Rest 3 minutes
    500m for time
    Rest 6 minutes
    750m for time

    The aim is negative splits, so your times on the way back up should be faster.

  • WOD Blog | Workout of the day

    MONDAY 11-06-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO ZACK DA SILVA AND, TANYA NAUDE AND NEIL SEARS AND FOR TODAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang snatch
    5 x 3, across

    B. CONDITIONING

    For time:
    2 rounds of:
    20 alt. DB snatches, 22.5/15
    12 burpees
    Then, 2 rounds of:
    14 alt. DB snatches, 22.5/15
    12 burpees

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 2 minutes x 5:
    5 hang snatch, ascending

    B. CONDITIONING

    For time:
    2 rounds of:
    10 power snatches, 80/55
    12 burpees
    Then, 2 rounds of:
    10 power snatches, 52/35
    12 burpees

  • WOD Blog | Workout of the day

    SATURDAY 09-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull
    2 hang snatch
    1 snatch

    Build to a heavy set of the complex

    B. CLEAN & JERK

    1 clean
    2 front squats
    1 jerk

    Build to a heavy set of the complex

    GI JOZI

    LEVEL 1

    4 rounds of
    10/8 Cal ski erg
    15 Russian kb swings (24/16)
    15 Ball slams (10/7)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (10/5)
    3 min burpees
    * stagger start tunnel format

    5 x 150m sprint
    Rest 1:1

    LEVEL 2

    4 rounds for time
    15/12 Cal bike
    15 American swings (28/20)
    15 Ball slams (15/10)
    * stagger start if needed

    3 min row
    3 min DB/KB thrusters (15/10)
    3 min burpees
    * stagger start tunnel format

    5 x 200m sprint
    Rest 1:1