Posts tagged with ‘teamwork’

  • WOD Blog | Workout of the day

    THURSDAY 30-08-2018

    - by Admin

    HAPPY BIRTHDAY TO LEON NAIDOO AND RYAN HENRY!

    ENDURANCE CLUB

    A. WARM-UP

    3 sets of:
    200m jog
    15 reverse hyper extensions

    B. CONDITIONING

    5 rounds of:
    1 min air bike for cal.
    1 min of bear crawls
    1 min of single skips
    1 min plank hold
    1 min of 10m shuttle sprints

    *No rest between rounds

    CROSSFIT

    In teams of 2

    @0:00:
    1.2km run together
    600m Zercher plate carry in total (alt. every 100m)
    @15:00:
    1.6km row in total (swap when you want)
    600m OH plate carry in total (alt. every 100m)
    @30:00:
    80 box jump overs (alt. every 5 reps)
    200m sled push in total (alt. as often as you want)

    B. ACCESSORY

    Reverse hyper extension on a box
    3 x 15

  • WOD Blog | Workout of the day

    THURSDAY 14-06-2018

    - by Admin

    ENDURANCE CLUB

    A. JUMP ROPE WARM-UP

    2 min slow single skips
    1 min rest
    2 min quick singles
    1 min rest
    2 min high knees on the spot
    1 min rest
    2 min double or tiple under attempts

    B. CONDITIONING

    5 rounds for time:
    21/15 cal. bike or row
    55 double unders

    CROSSFIT

    In teams of 4 for time:

    80 DB front squats in total
    16 rope climbs in total
    30m heavy sled push each
    60 DB front squats in total
    12 rope climbs in total
    30m heavy sled push each
    40 DB front squats in total
    8 rope climbs in total
    30m heavy sled push each
    400m run as a team

  • WOD Blog | Workout of the day

    THURSDAY 28-12-2017

    - by Admin

    CONDITIONING

    In teams of 4, for time:
    600m Ski-Erg, each
    800m Run, each
    1km Row, each
    2.4km Air-Bike, each

    Each start on a different station and move through in the above order.

    Time stops once each athlete has completed all stations.

  • WOD Blog | Workout of the day

    SATURDAY 02-12-2017

    - by Admin

    HAPPY BIRTHDAY TO BIANCA GAHLER!

    BARBELL CLUB

    SNATCH

    1. Heavy single in 12 minutes
    2. EMOM 3: 2 at 75% of HS

    CLEAN & JERK

    1. Heavy single in 12 minutes
    2. EMOM 3: 2+1 at 75% of HS

    GI JOZI

    FOR TIME: In Teams of 4
    600 DU / 1200 Skip
    400 Calorie Row
    200 Toes to Bar / Knee Tucks

  • WOD Blog | Workout of the day

    MONDAY 25-09-2017

    - by Admin

    PUBLIC HOLIDAY WORKOUT

    “Team Inverted Jackie” – Work in teams of 3 or 4

    A. TEAMS OF 3:

    90 pull-ups (jumping)
    150 thrusters, 20/15kg
    3000m row

    Rules:
    – In teams of 3 each athlete must complete 1/3 of the workout, and 1/4 in teams of 4
    – One athlete works at a time
    – The pull-ups must be rotated every 7-10 reps (no less or more)
    – The thrusters must be rotated every 10-15 reps (no less or more)
    – The row must be rotated every 500m

    B. TEAMS OF 4:

    120 pull-ups
    200 thrusters, 20/15 kg
    4000m row