Posts tagged with ‘wall ball’

  • WOD Blog | Workout of the day

    TUESDAY 28-11-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    50 burpee pull-ups for time

    *10 min cap

    B. CONDITIONING

    7 rounds for time of:
    10 SDHP, 35/20
    10 strict push-ups

    *12 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    30 ring muscle-ups for time
    Or, 50 burpee C2B pull-ups for time

    *10 min cap

    B. CONDITIONING

    7 rounds for time of:
    10 SDHP, 45/30
    10 ring dips

     

    GI JOZI

    CONDITIONING

    5 ROUNDS

    1 min work : 30 sec Rest

    Station 1: Wall Ball – max reps

    Station 2: KB SDHP – max reps

    Station 3: Box Jump – max reps

    Station 4: Push up – max reps

    Station 5: Row  – max calories

  • WOD Blog | Workout of the day

    MONDAY 27-11-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO STELLA ARONIS, AND FOR TODAY TO VALARIE VENTER, MANO DE VOS AND JOCELYN JACOBS!

    A. CONDITIONING

    KitchnBox Summer Challenge Fitness Test

    7 rounds for time of:
    12 wall balls (L1: 7/5kg; L2: 10/7kg; 3m target)
    12 burpees

    *13 minute cap
    (1 sec is added to the time cap for each incomplete rep)

    LEVEL 1

    B. STRENGTH

    Power jerk
    Build to your heaviest 4 for the day

    LEVEL 2

    B. STRENGTH

    Power jerk
    Build to your heaviest double for the day

  • 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,……