Posts tagged with ‘wall ball’

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap

  • WOD Blog | Workout of the day

    THURSDAY 04-05-17

    - by Admin

    HAPPY BIRTHDAY TO TONY GUSH!

    GI JOZI

    4 rounds

    EMOM 3 minutes – max reps per station
    Ski
    Slam Ball
    Plate Sit up & Press

    Rest 1 min

    EMOM 3 min – max reps per station
    Bike
    Wall Ball
    DU/ Skip

    Rest 1 min

    ENDURANCE CLUB

    Rowing

    20 x 20 sec / 40 sec easy
    Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. Set the damper setting to 8-10.

  • WOD Blog | Workout of the day

    FRIDAY 16-12-16

    - by Admin

    CFJ ANNUAL 12 DAYS OF XMAS WoD!

    12 Days of Xmas, Team Edition

    1 HSPU each (1 person at a time)
    2 pistols/leg as a group
    3 ring dips each
    4 pull-ups each
    5 push presses each (40/30)
    6 wall balls each
    7 thrusters each (40/30)
    8 slam balls each
    9 box jumps (2 at a time)
    10 push-ups as a group
    11 burpees as a group
    12 goblet squats each

    ‘Each’ means one at a time for that movement

    ‘As a group’ means everyone can all move at the same time

     

    1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1,……

  • WOD Blog | Workout of the day

    TUESDAY 29-11-16

    - by Admin

    HAPPY BIRTHDAY TO SEAN THOMPSON!

    CROSSFIT

    LEVEL 1

    A. SKILL

    Split clean
    Work to a heavy 5 in 15 minutes

    B. CONDITIONING

    EMOM 12:
    Odd: 4 split cleans, 80% of A
    Even: Max rep double unders in 30 seconds

    LEVEL 2

    A. SKILL

    Split clean
    Work to a heavy 3 in 15 minutes

    B. CONDITIONING

    EMOM 12:
    Odd: 4 split cleans, 80% of A
    Even: Max rep double unders in 30 seconds

    GI JOZI

    A. BENCH MARK TESTING
    Max Air squats in 2 min

    B. CONDITIONING

    4 Rounds of:
    Buddy Wod.
    2 min:Buddy Wall ball
    2 min:Push ups /Plank
    2 min:Sit ups / Hollow Rock hold

  • WOD Blog | Workout of the day

    FRIDAY 25-11-16

    - by Admin

    HAPPY BIRTHDAY TO JASON BUNNING!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Ring development
    Support
    Bottom of the dip
    Eccentric dips
    False grip ring rows

    B. CONDITIONING

    EMOM 14:
    Odd: 15 wall balls, 7/5 to 2.7m
    Even: 18 KB swings, 20/12

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Ring muscle-ups
    Every 90 sec x 10 rounds
    1 strict MU + 2 kipping MU
    OR
    Work on strict MU progressions

    B. CONDITIONING

    EMOM 14:
    Odd: 15 wall balls, 10/7 to 3m
    Even: 18 KB swings, 24/16