Posts tagged with ‘Step ups’

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial

  • WOD Blog | Workout of the day

    FRIDAY 02-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CHENOA TAFF!

    A. STRENGTH ACCESSORY

    5 sets of:
    8 weighted step-ups/leg, 2 x DBs,heavy
    4 Turkish sit-ups/side

    Rest as needed between sets

    B. CONDITIONING

    3 rounds for time:
    30 alt. pistols
    30 alt. DB snatch, 25/17.5kg

  • WOD Blog | Workout of the day

    MONDAY 15-10-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 and 1/4 Front Squats
    5 x 3, 75%
    Sets across

    B. CONDITIONING

    EMOM 15:
    1: Kipping pull-ups, reps at 60%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict hanging leg raises

    LEVEL 2

    A. STRENGTH

    1 and 1/4 Front Squats
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    EMOM 15:

    1: Kipping ring muscle-up, reps at 70%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict TTB

  • WOD Blog | Workout of the day

    TUESDAY 24-04-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAIRE HOLLICK!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 16:
    1: 3-5 strict pull-ups
    2: 40 sec HS hold
    3: Max V-sits
    4: Rest

    B. CONDITIONING

    4 rounds of:
    One minute of rowing for cals.
    One minute of step-ups
    One minute of push presses, 40/20kg

    This is a 5 x 3-round workout with no rest between movements or rounds.
    On the call of “rotate!” move stations quickly.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 16:
    1: 2-4 strict muscle-ups
    2: 10m HS walk
    3: Max strict TTB
    4: Rest

    B. CONDITIONING

    4 rounds of:
    One minute of rowing for cals.
    One minute of box jumps, 30/24″
    One minute of power jerks, 61/43kg

    This is a 5 x 3-round workout with no rest between movements or rounds.
    On the call of “rotate!” move stations quickly.

  • WOD Blog | Workout of the day

    TUESDAY 17-04-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULL/PUSH TEST

    1. Max duration static hang hold
    2. Max duration dip support hold

    B. CONDITIONING TEST 1

    For time:
    100 step up and overs, 24/20″
    75 Single DB shoulder to OH, 12.5/7.5
    50/35 cal. row

    LEVEL 2

    A. GYMNASTICS PULL/PUSH TEST

    Strict ring muscle-ups
    Max reps in 3 minutes

    B. CONDITIONING TEST 1

    For time:
    125 box jump overs, 24/20″ (no lockout needed)
    100 DB shoulder to OH, 20/15
    75/60 cal. row