Author Archives: AB

LET’S GET AFTER IT

WORKOUT OF THE DAY

STRENGTH

3 sets of:

8 Weighted Step-ups (light)

CONDITIONING

A. KB flow WOD for quality, 4 rounds of:

10 Single arm thrusters

10 Goblet squat

5 Push-ups

B. Do you know DOMS?

In pairs, alternating full rounds, 8 rounds for time of:

15/10cal AB

10 Clusters 40/30kg

5 Burpees Over Bar

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TODAY’S WOD PROUDLY BROUGHT TO YOU BY REACE

WORKOUT OF THE DAY

CONDITIONING

For time:
1km Run
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups
1km Row
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups
1km Assualt Bike
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups

*Muscle Up Sub = 6 Pull Ups
T2B sub = 6 Strict Knee Raises

CHECK OUT THIS VIDEO ON “MOVEMENT”

At GEO we try to take you out of your comfort zone and often get you to move your body in ways that are unfamiliar to you.  Through Animal Flow movements, accessory work and warm-ups, our intention is to expose you to something that is different to your “standard CrossFit movements”.

Some people embrace this.  They acknowledge it for what it is – a time to play.  A time to put the ego aside and make mistakes.  A time to grow.

There are those who don’t really enjoy it because it exposes weaknesses, or fears, or they just simply do not see the connection between being able to move and control your body, with being able to move and control and external object (barbell, kettlebell).

Watch this video and see if you can draw some inspiration and motivation to just move your body.

WORKOUT OF THE DAY

STRENGTH

A. 7 sets of:

1 Back Squat

with a 3 sec pause at the bottom, building weight

B. 5 sets of:

3 Push Press

build to a moderate set of 3

CONDITIONING

Sprint WODS – move fast!

3 rounds with a 2 minute rest between sets:

5 Clean and Jerks 50/35kg

10 Box jumps

15 KBS

DT – AN OLD CLASSIC

Kareena has been making some steady improvements in her aggressiveness to improve her technique

WORKOUT OF THE DAY

STRENGTH

Backsquats

7RM test, you have 3 attempts once you are warmed up to get this!

CONDITIONING

5 rounds for time of:

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Jerks 70/50kg

 

NEED TO WORK ON YOUR PULL-UPS?

It’s good to turn your world upside down sometimes – it gives you a new perspective

WORKOUT OF THE DAY

GYMNASTICS

Spend 10-15 minutes on either;

Kipping Pull-ups

Butterfly Pull-ups

 

If you are happy with your kipping technique then do some weighted work:

5×6 Building weight in strict Pull-ups

OR

5×3 Strict Chest to Bars

CONDITIONING

Classic – 20 minute timecap

21-15-9

Deadlifts 100/70kg

Box jumps 24/20

Wallballs

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