Posts tagged with ‘skip’

  • WOD Blog | Workout of the day

    MONDAY 13-02-17

    - by Admin

    BARBELL CONDITIONING

    LEVEL 1

    Complete as many reps in 8 minutes of:
    40/25kg power jerks
    Perform 100 single skips each time you break

    Rest 4 minutes

    Complete as many reps in 8 minutes of:
    50/35kg hang power cleans
    Perform 100 single skips each time you break

    LEVEL 2

    Complete as many reps in 8 minutes of:
    52/35kg shoulder-to-overheads
    Perform 50 double unders each time you break

    Complete as many reps in 8 minutes of:
    70/52kg hang power cleans
    Perform 50 double unders each time you break

  • WOD Blog | Workout of the day

    SATURDAY 26-11-16

    - by Admin

    HAPPY BIRTHDAY TO DHIREN NAIDOO AND STELLA ARONIS!

    GI JOZI

    20 Min Amrap

    In Teams of 3
    Athlete 1 (Pace setter)
    60m Sled Push
    Athlete 2
    Amrap Pull Ups/Jumping Pull ups
    Athlete 3
    Amrap Double Unders/Single Skips

    5min Rest

    10 min Amrap
    200m Run
    One athlete at a time to run

    Score is Total amount of reps on
    First amrap and total distance on 2nd.

    BB CLUB

    A. SNATCH

    Heavy single (HS)
    Then 5×1 at 75% HS

    B. CLEAN & JERK

    Heavy single (HS)
    Then 5×1 at 75% HS

  • WOD Blog | Workout of the day

    MONDAY 17-10-16

    - by Admin

    LEVEL 1

    In teams of 3, 5 rounds of:

    150 single skips
    21 box jump overs, 20/16″
    12 push press, 35/20

    LEVEL 2

    In teams of 3, 5 rounds of:

    100 double unders
    27 box jump overs, 24/20″
    12 push press, 43/30

    Complete the workout in train format by only moving to the next station when the athlete ahead advances.
    The box jump overs are on and over, but lockout on the box is NOT required.

  • WOD Blog | Workout of the day

    TUESDAY 04-10-16

    - by Admin

    HAPPY BIRTHDAY TO INGE BRINK!

    CrossFit

    In front of a clock set for 12 minutes:
    1 minute of 30-inch box jumps
    1 minute of sumo deadlift high pulls, 52/35
    2 minutes of 30-inch box jumps
    2 minutes of sumo deadlift high pulls, 52/35
    3 minutes of 30-inch box jumps
    3 minutes of sumo deadlift high pulls, 52/35

    Before the metcon, work up to a max height seated box jump

    GI JOZI

    In Pairs, 6 rounds- each
    Buddy 1: 400m run (pace setter)
    Buddy 2: 12-15 burpees + max double unders/ single skips until buddy returns

    *Rest 1 minute between rounds

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

     

  • WOD Blog | Workout of the day

    THURSDAY 29-09-16

    - by Admin

    HAPPY BIRTHDAY TO TANYA VAN STADEN!

    GI JOZI

    Max Turkish Get up 10 min

    6 Rounds
    45 seconds: KB Push Press -15 seconds: Rest
    45 seconds: KB Swing -15 seconds: Rest
    45 seconds: KB Goblet Squat -15 seconds: Rest
    45 seconds: Skipping -15 seconds: Rest

    ENDURANCE CLUB

    A. JUMP ROPE TEST

    Max unbroken double unders
    1-3 attempts

    -Rest 3 minutes-

    B. RUNNING TEST

    800m time trial

    -Rest 3 minutes-

    C. ROWING TEST

    Rowing
    5km time trial

    When you set the monitor up, press the top right button. That gives you the most detailed display. Aside from recording your
    total time, you need to also record your average split time for the 5km. That’s your average 500m split time.