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Archive | February, 2013

Thursday February 28, 2013

Workout of the Day:
As many rounds as possible in 12 minutes of:
9 Deadlifts (155/105)
12 Push-ups
15 Box jumps (24/20)

Endurance Wod:
For 15 minutes add one rep each round:
Row 150 meters
1 Burpee
R0w 150 meters
2 Burpees
Row 150 meters
3 Burpees
…so on
Post total rounds.

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Athlete Profile: Ghislain “Ghilly” Ghyoot

 

 

Name: Ghislain Ghyoot

 Age: 29

 Hometown: Pretoria, South Africa

 How long have you been CrossFitting? 2 years

 What is your favorite WOD/Exercise? Anything with Pullups and Cleans

 What is your least favorite WOD/Exercise? Anything with Pushups and Hand Stand Pushups!

 What is your previous workout/athletic background? I’ve played sports my whole life. Soccer, cricket, tennis, field hockey and rugby as a kiddy. Then high school was all rugby which carried on a year into Uni. From there I stopped contact ruggers and continued with 6 down touch rugby as well as making the […]

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Wednesday February 27, 2013

Workout of the Day:
Power Clean 1-1-1-1-1
Then:
400 meter Run
10 Burpee Box Jump-overs (24/20)
20 Toes to Bar
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (53/35)
50 Double-unders

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Tuesday February 26, 2013

Workout of the Day:
Three Rounds for time of:
Squat Cleans 135/95 x 15 Reps
Sit-ups x 50 Reps
Double unders x 30 Reps
Endurance Wod:
Each for distance:
Row 3×5 minutes
Rest 3 minutes between efforts.

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Monday February 25, 2013

Workout of the Day:
3 rounds for time:
Run 400 meters
30 Push-ups
Run 400 meters
30 Pull-ups

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Saturday February 23, 2013

Workout of the Day:
In teams of two, with only one partner working at a time, partners alternating rounds of:
As many rounds and reps as possible in 10 minutes of:
Pull-ups x 5 reps
Box Jumps x 10 reps
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
Kettlebell Swings x 15 reps

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Friday February 22, 2013

Workout of the Day:
5 Rounds for time:
20 Wall Ball Shots (20/14)
10 Burpees
400 meter Run

 

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Thursday February 21, 2013

Push Press 3-3-3-3-3

Then:
Run 400
40 Double-unders
30 Hang Power Snatch (75/55)
25 Sit-ups
20 Push Press (75/55)
Rest 3 Minutes Then:
Run 200
30 Double-unders
20 Hang Power Snatch (75/55)
15 Sit-ups
10 Push Press (75/55)
Endurance Wod:
For 15 minutes add one rep each round:
Run 100 meters
1 Burpee
Run 100 meters
2 Burpees
Run 100 meters
3 Burpees
…so on
Post total rounds.

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Wednesday February 20, 2013

Workout of the Day:
4 Rounds for time of:
Run 400 Meters
15 Back Squats
Each person will choose their load for this workout, and it will be taken from the ground.

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Tuesday February 19, 2013

7 rounds for time of:
155/105 pound Push jerk, 7 reps
7 Chest to bar Pull-ups
7 Burpees

Endurance Wod:
3 rounds for time of:
500 meter Row
50 Double-unders

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