Posts tagged with ‘strength’

  • WOD Blog | Workout of the day

    MONDAY 16-04-2018

    - by Admin

    BASELINE FITNESS TESTING!

    LEVEL 1

    A. STRENGTH TEST 1

    Front squat
    3RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict push-ups
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

    LEVEL 2

    A. STRENGTH TEST 1

    Back squat
    1RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict ring dips
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

     

  • WOD Blog | Workout of the day

    SATURDAY 14-04-2018

    - by Admin

    BARBELL CLUB

    A. 3 position snatch

    Hi-hang + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    B. 3 position POWER clean

    Tall clean + below knees + floor
    Every 90 sec x 8 rounds
    -About 70%

    C. CONDITIONING

    5 rounds for time:
    5 KB clean/arm
    5 KB push press/arm
    5 KB front rack squats/arm

    *The aim is to complete this without resting the KB at all. So go lighter and challenge yourself to hold on!

    GI JOZI

    “Rene”

    7 rounds for time:
    300m run
    20 Lunges (in total)
    15 Pull ups / Ring rows
    9 Burpees

  • WOD Blog | Workout of the day

    WEDNESDAY 28-03-2018

    - by Admin

    PLEASE NOTE THAT WE WILL BE CLOSED ON FRIDAY 30 MARCH, AND WILL HAVE ONE GI JOZI CLASS AT 08:00 ON SATURDAY 31 MARCH 2018!

    HAPPY BIRTHDAY TO JANE MCKINNON!

    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

  • WOD Blog | Workout of the day

    TUESDAY 27-03-2018

    - by Admin

    HAPPY BIRTHDAY TO ROUSSEAU HAGER AND NIC SOUVARIS!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    6 rounds for time of:
    75 singles
    6 pull-ups
    6 push-ups
    12 DB hang (power) clean + jerk, 15/10*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    LEVEL 2

    A. CONDITIONING

    6 rounds for time of:
    75 double unders
    6 ring muscle-ups
    12 DB hang (power) clean + jerk, 25/15*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    GI JOZI

    Buddy Workout

    Buy in: 120 cal Air Bike / Ski Erg

    7 Rounds
    DU / Skip 60 / 120
    Band Sprint 50m + Walk Back each
    Burpee Pull Ups x 20

    Cash Out: 120 Air Bike / Ski Erg

  • WOD Blog | Workout of the day

    WEDNESDAY 28-03-2018

    - by Admin

    HAPPY BIRTHDAY TO JANE MCKINNON!

    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