Posts tagged with ‘stamina’

  • 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.

  • WOD Blog | Workout of the day

    FRIDAY 28-04-17

    - by Admin

    HAPPY BIRTHDAY TO DANIELLE COOKE FOR THURSDAY AND TO SAMANTHA HUNTER FOR TODAY!

    LEVEL 1

    A. GYMNASTICS DEVELOPMENT

    20 sec on : 10 sec rest x 8 per position:
    Static hang OR hold at the top of a pull-up
    Dip support (lockout) on box
    *Complete all 8 before rotating

    B. CONDITIONING

    For time:
    50 sumo deadlift high-pulls, 35/25
    50 power jerks, 35/25
    50 sumo deadlift high-pulls, 35/25

    LEVEL 2

    A. GYMNASTICS DEVELOPMENT

    Every 30 sec x 8 minutes:
    2 bar muscle-ups
    -1 bar MU negative
    -2 C2B pull-ups w/ a 2 sec hold at the top

    B. CONDITIONING

    For time:
    75 sumo deadlift high-pulls, 52/35
    50 power jerks, 52/35
    75 sumo deadlift high-pulls, 52/35

     

    PLEASE NOTE THAT WE WILL BE HAVING ONLY ONE CLASS AT 17:00 ON MONDAY 1 MAY 2017. CLASSES WILL RESUME AS NORMAL ON TUESDAY 2 MAY 2017.

  • WOD Blog | Workout of the day

    WEDNESDAY 05-04-17

    - by Admin

    HAPPY BIRTHDAY TO NOA CHRISTODOULAKIS AND PETER HARKER!

    A. GYMNASTICS BENCHMARK

    30 ring MU for time

    B. MIDLINE

    Barbell good morning
    3 x 10 (empty barbell)
    Tempo 2-2-3-0

  • WOD Blog | Workout of the day

    FRIDAY 24-03-17

    - by Admin

    HAPPY BIRTHDAY TO MANUEL BOYA!

    CROSSFIT GAMES OPEN WORKOUT 17.5

    10 rounds for time of:
    9 thrusters
    35 double-unders

    Men use 95 lb / 65 lb on Scaled
    Women use 65 lb / 45 lb on Scaled

    Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

  • WOD Blog | Workout of the day

    THURSDAY 23-03-17

    - by Admin

    HAPPY BIRTHDAY TO MATTHEW MACFARLANE!

     

    GI JOZI

    45 sec Work: 15 sec Rest

    8 rounds p/movement

    Cyclone Air Bike
    Dumbell Thrusters (light and fast)
    Burpee Hurdle Jumps
    Med Ball Throw Sit Ups

    Rotate every interval.

    ENDURANCE CLUB

    Rowing

    10 km 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 5 km. That’s your average 500 m split time.