Posts tagged with ‘squats’

  • WOD Blog | Workout of the day

    WEDNESDAY 15-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Dip support hold

    10 sec on : 20 sec rest x 8:

    -Rest 1 minute-

    Strict push-ups

    20 sec on : 10 sec rest x 8:

    LEVEL 2

    Strict ring dips with a tempo:
    5 x Max reps

    Compare to reps completed at Week 5

    CONDITIONING

    LEVEL 1

    3 rounds, each for time, of:
    10 med ball sit-ups
    25 air squats
    40/30 cal. bike

    Rest approximately 2 minutes

    LEVEL 2

    3 rounds, each for time, of:
    12 knees to elbows
    36 air squats
    48/35 cal. bike

    Rest approximately 2 minutes

  • WOD Blog | Workout of the day

    FRIDAY 26-10-2018

    - by Admin

    HAPPY BIRTHDAY TO SEAN TASKER!

    A. GYMNASTICS SKILL

    5-8 sets of:
    Pike or tuck to inverted hang
    Skin the cat
    Ring pull-up OR toes to rings OR ring
    knee tuck

    B. CONDITIONING

    Cindy
    Complete as many rounds as possible in 20 minutes of:

    5 pull-ups
    10 push-ups
    15 squats

    OR

    Mary
    Complete as many rounds as possible in 20 minutes of:

    5 handstand push-ups
    10 alt. pistols
    15 pull-ups

     

  • WOD Blog | Workout of the day

    SATURDAY 01-09-2018

    - by Admin

    HAPPY BIRTHDAY TO MARLIZE SWART, DYLAN ROELOFSZ AND TANYA HOSE!

    BARBELL CLUB

    Week 6

    A. SNATCH

    2 x 2, 75%
    3 x 2, 80%

    B. CLEAN & JERK

    2 x 2, 75%
    3 x 2, 80%

    CROSSFIT

    FOR TIME:

    600m kb suitcase carry
    30x TTB
    30x Push ups
    30x Front squats with med ball
    200m kb suitcase carry
    20x TTB
    20x Push ups
    20x med ball cleans
    100m suitcase carry

  • WOD Blog | Workout of the day

    FRIDAY 31-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heavies 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 V-ups
    10 front squats, 52/35kg
    200m sprint

    Each round should be an all out effort

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 1 for the day in 8 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 UB TTB
    10 OHS, 52/35kg
    200m sprint

    Each round should be an all out effort

  • WOD Blog | Workout of the day

    SATURDAY 14-07-2018

    - by Admin

    REMEMBER TO JOIN US FOR THE WINTER THROWDOWN, TOMORROW, AT 10:30 AT CFJ HQ!

     

    GI JOZI

    40 Min AMRAP

    10 push ups
    10 squats
    10 KB deadlifts(16/20)
    10 KB swings(16/20)
    10 cal airbike
    30 seconds rest between rounds

    BARBELL CLUB

    A. SNATCH

    “No feet snatch”
    6 x 3, across

    B. CLEAN

    Split clean
    6 x 1/leg, ascending load