Posts tagged with ‘stamina’

  • WOD Blog | Workout of the day

    FRIDAY 12-05-17

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5×5 ascending

    B. CONDITIONING

    6 rounds for time of:
    7 hang power cleans, 40/30
    15 wall balls, 7/5 to 3m

    *14 min cap

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    Build to your heaviest 3 for the day

    B. CONDITIONING

    6 rounds for time of:
    7 power cleans, 61/43
    21 wall balls, 10/7 to 3m

    *14 min cap

  • WOD Blog | Workout of the day

    WEDNESDAY 10-05-17

    - by Admin

    HAPPY BIRTHDAY TO CARMELLE GROTTIS!

    LEVEL 1

    A. STRENGTH

    Strict press
    Build to you heaviest 5 for the day

    Superset with:

    Max strict chin-ups or w/ feet on box

    B. CONDITIONING

    AMRAP 9:
    8 DB power cleans, 15/10
    7 strict push-ups

    LEVEL 2

    A. STRENGTH

    Strict press
    Build to you heaviest 5 for the day

    -Superset with:

    5 weighted strict chin-ups

    B. CONDITIONING

    AMRAP 9:
    10 Dbl KB cleans, 24/16
    11 strict push-ups

  • WOD Blog | Workout of the day

    TUESDAY 09-05-17

    - by Admin

    HAPPY BIRTHDAY TO ANRI COETZEE!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    20 sec on : 10 sec off x 8 rounds:
    Static hang
    Box dip support
    Ring rows

    B. CONDITIONING

    In 1 minute:
    15 KB swings, 20/12kg
    Max rep box jumps, 24/20″

    Rest 1 minute and repeat for 6 rounds.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12 minutes:
    2 strict MU
    -2 strict MU negatives
    -4 strict C2B pull-ups

    B. CONDITIONING

    In 1 minute:
    15 KB swings, 24/16kg
    Max rep box jumps, 24/20″

    Rest 1 minute and repeat for 6 rounds.

     

    GI JOZI

    Emom 30 min

    Ski 12/10 cal
    Bike 15/12 cal
    Row 18/15 cal
    50 DU/ 100 Skip
    Run 200

  • WOD Blog | Workout of the day

    THURSDAY 04-05-17

    - by Admin

    HAPPY BIRTHDAY TO TONY GUSH!

    GI JOZI

    4 rounds

    EMOM 3 minutes – max reps per station
    Ski
    Slam Ball
    Plate Sit up & Press

    Rest 1 min

    EMOM 3 min – max reps per station
    Bike
    Wall Ball
    DU/ Skip

    Rest 1 min

    ENDURANCE CLUB

    Rowing

    20 x 20 sec / 40 sec easy
    Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. Set the damper setting to 8-10.

  • WOD Blog | Workout of the day

    WEDNESDAY 03-05-17

    - by Admin

    HAPPY BIRTHDAY TO EUNICE WEBB!

    A. CONDITIONING

    In teams of 3, 6 rounds for time:

    400m row
    400m run

    *Athletes may only move forward once the athlete in front has completed that task.

    On the call of “GO!” athlete 1 starts, athlete 2 begins the row once athlete 1 moves to the run, and athlete 3 starts when athlete 2 moves to the run.