Posts tagged with ‘strength’

  • WOD Blog | Workout of the day

    MONDAY 15-01-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    In 2 minutes:
    10 cleans, 60/40*
    Max rep single skips/DU attempts

    Rest 2 minutes, repeat for a total of 3 rounds.

    Score is the total amount of skips.

    *The 10 reps should be completed in 1 min. For every rep not done within the 1 minute, subtract 10
    skips from your end score.

    B. LOWER BODY STRENGTH

    Pause back squat
    Build to a heavy 5 in 5 sets

    *2 sec pause, NO rebound

    LEVEL 2

    A. BARBELL CONDITIONING

    In 2 minutes:
    10 cleans, 100/70*
    Max rep double unders in remaining time

    Rest 2 minutes, repeat for a total of 3 rounds.

    Score is the total amount of skips.

    *The 10 reps should be completed in 1 min. For every rep not done within the 1 minute, subtract 10
    skips from your end score.

    B. LOWER BODY STRENGTH

    Pause back squat
    Build to a 4RM in 5 sets

    *2 sec pause, NO rebound

  • WOD Blog | Workout of the day

    FRIDAY 12-01-2018

    - by Admin

    A. STRENGTH TEST 3

    Deadlift
    5RM* in 15 minutes

    *Each rep ends at the bottom off the descent (up+down=1 rep). You may NOT TnG. Short pause to reset WITHOUT regripping in between reps.

    5th rep ends after lowering the 5th rep.

    If you dump it does not count!

    LEVEL 1

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 55/40
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

    *5 min cap

    LEVEL 2

    B. CONDITIONING TEST 4

    For time:
    3 power cleans, 85/65
    11 lateral bar burpees
    6 power cleans
    11 lateral bar burpees
    9 power cleans
    11 lateral bar burpees

  • WOD Blog | Workout of the day

    TUESDAY 09-01-2018

    - by Admin

    HAPPY BIRTHDAY TO RUZUAAN MORIARTY AND NEIL PARSONAGE!

    CROSSFIT

    LEVEL 1

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 20/15
    7 strict push-ups

    LEVEL 2

    A. STRENGTH TEST 2

    Power jerk
    10RM in 15 minutes

    B. CONDITIONING TEST 2

    AMRAP 6:
    10 power snatches, 35/20
    10 HSPU (Open standards)

    GI JOZI

    “Loredo”

    6 rounds
    24 Squats
    24 Push ups
    24 walking Lunges
    400m run

  • WOD Blog | Workout of the day

    FRIDAY 29-12-2017

    - by Admin

    3 rounds for time of:

    10 dumbbell OHS, left arm
    5 bar muscle-ups
    10 dumbbell OHS, right arm
    5 bar muscle-ups

    USE 22.5/15kg DB OR 24/16kg KB

  • WOD Blog | Workout of the day

    WEDNESDAY 20-12-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    CROSSFIT GAMES OPEN – 17.5 Retest

    Scaled Division

    10 rounds for time of:
    9 thrusters, 30/20
    35 single-unders

    *25 min cap

    LEVEL 2

    CROSSFIT GAMES OPEN – 17.5 Retest

    RXd Division

    10 rounds for time of:
    9 thrusters, 43/30
    35 double-Unders

    *25 min cap