Posts tagged with ‘speed’

  • 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

    FRIDAY 08-06-2018

    - by Admin

    LEVEL 1

    A. STRENGTH CONDITIONING

    Single leg Romanian deadlift (barbell)
    5 x 5/leg

    -Superset with:

    15 Double DB bent over rows

    B. CONDITIONING

    5 rounds for time:
    9 cal. row
    12 Knee tucks
    15 wall balls, 7/5 to 3m

    LEVEL 2

    A. STRENGTH CONDITIONING

    Single leg Romanian deadlift (barbell)
    5 x 5/leg

    -Superset with:

    15 Double DB bent over rows

    B. CONDITIONING

    5 rounds for time:
    10 cal. bike
    15 TTB
    20 wall balls, 10/7 to 3m

  • WOD Blog | Workout of the day

    MONDAY 04-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    30 sec dip support hold
    Rest 30 seconds
    3-5 strict chin-ups
    Rest 30 seconds

    B. STRENGTH

    Front squat
    3 x 10, across

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    Max strict dips (tempo 3212)
    Rest 30 seconds
    3 false grip ring pull-up
    Rest 30 seconds

    B. STRENGTH

    Pause front squat + front squat
    5 x (2+2), 70-80%

     

  • WOD Blog | Workout of the day

    TUESDAY 22-05-2018

    - by Admin

    HAPPY BIRTHDAY TO LINSAY ENGELBRECHT!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 3, ascending

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for max reps:
    2 mins of Dbl DB S2O, 25/15
    1 min rest
    2 mins of air squats
    1 min rest