Posts tagged with ‘speed’

  • WOD Blog | Workout of the day

    WEDNESDAY 13-09-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m every 90sec x 10 rounds
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    Every 2 minutes x 7 rounds:
    12 Double DB squats (L1: 15/10; L2: 25/15)
    12 burpees

    *Work in pairs. Partner one goes on the even minutes (0,2,4..) & partner 2 on the odd minutes (1,3,5…)

  • WOD Blog | Workout of the day

    TUESDAY 12-09-2017

    - by Admin

    HAPPY BIRTHDAY TO HENRI LUUS AND MELINIZE FUHRI!

    LEVEL 1

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 24/20″
    3 power cleans, 50/35

    LEVEL 2

    A. STRENGTH

    Establish a 1RM deadlift
    3RM if you’ve been training here 3-6 months

    B. CONDITIONING

    AMRAP 7:
    5 box jumps, 30/24″
    3 power cleans, 85/65

    G.I. JOZI

    6 ROUNDS FOR MAX REPS – 1 min p/station

    Ski Erg – calories
    Box Jumps
    Backwards Lunges
    Plank Hold
    Air Bike (cal)
    Rest

  • WOD Blog | Workout of the day

    MONDAY 11-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO JOHAN VENTER AND FOR TODAY TO WILANI BERGH!

    A. CONDITIONING

    In teams of 3, 4 rounds EACH for time:
    20/15 cal. row
    50 double unders or 100 single skips
    20 push press (L1: 25/15; L2: 35/20)

    *As soon as the rower opens the next athlete begins their round
    *16 min cap

    B. BURNER

    In pairs, 3 sets of:
    30m Double KB overhead carry, AHAFP
    *I go, you go format

  • WOD Blog | Workout of the day

    TUESDAY 05-09-2017

    - by Admin

    HAPPY BIRTHDAY TO FRITZ LATEGAN AND AMMERI MARX!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    A: 6 x 1-2 strict pull-up (or assisted) w/ 30s rest
    B: 3 x 10 beat swings w/ 30s rest

    B. CONDITIONING

    5 rounds EACH for time of:
    10 ring rows
    45 single skips
    20 wall balls, 7/10 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    8 sets of: 1 x 3 position dynamic ring muscle-up w/ 60s rest
    (1 “scoop” + 1 rings to thighs + 1 transition (no dip)

    B. CONDITIONING

    5 rounds EACH for time of:
    5 ring muscle-up
    45 double unders
    20 wall balls, 10/7 to 3m

    Rest 1 minute between rounds.

    *18 minute cap

    GI JOZI

    A. CONDITIONING

    4 Rounds:

    AMRAP 3 min
    Ski Erg 10/12 Cal
    Renegade Row 10
    Russian Twist x 10/10

    Rest 1 min

    AMRAP 3 min
    Ring Row x 10
    Air Bike 10/12 cal
    Wall Balls x 10

    Rest 1 min

  • WOD Blog | Workout of the day

    FRIDAY 01-09-2017

    - by Admin

    HAPPY BIRTHDAY TO MARILIZE SWART AND DYLAN ROELOFZ!

    LEVEL 1

    A. CONDITIONING

    2 rounds for time:
    12 strict push-ups
    120 singles
    15 pike push-ups
    120 singles
    18 box dips
    120 singles

    *14 min cap

    B. BURNER

    100 walking lunges for time

     

    LEVEL 2

    A. CONDITIONING

    2 rounds for time:
    12 strict HSPU
    60 double unders
    15 kipping HSPU
    60 double unders
    18 ring dips
    60 double unders

    *14 min cap

    B. BURNER

    100 walking lunges for time