- WORKOUT OF THE DAY:
15min AMRAP:
20 Box jumps
15 Toes to bar
10 Kb swings 24/16kg
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CrossFit Pretoria
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CrossFit Pretoria2018-03-29 18:00:082018-03-29 18:00:08WOD - Friday 30 March 2018
- WORKOUT OF THE DAY:
5min AMRAP:
3 Deadlifts 120/80kg
7 Push presses 50/35kg
- CROSSFIT LITE:
5min AMRAP:
3 Medball deadlifts
5 Push ups
- SKILLS CLASS:
Sled pushes
10 x 20m push
*start heavy, add load after each 20m
- WARRIOR WORKOUT:
20min EMOM:
Odd: 7 pull-ups
Even: 10m handstand walk
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CrossFit Pretoria
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CrossFit Pretoria2018-03-28 18:00:032018-03-28 18:00:03WOD - Thursday 29 March 2018
- WORKOUT OF THE DAY:
For time:
100 burpee pull-ups
- CROSSFIT LITE:
For time:
100 burpees
- SKILLS CLASS:
Open gym
- WARRIOR WORKOUT:
16min EMOM:
Minute 1 â 3 Power Cleans
Minute 2 â 2 Hang Squat Cleans
Minute 3 â 1 Squat Clean
Minute 4 â Rest
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CrossFit Pretoria
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CrossFit Pretoria2018-03-26 18:00:062018-03-26 18:00:06WOD - Tuesday 27 March 2018
- WORKOUT OF THE DAY:
For time:
27-21-15-9
Calorie Row
Thrusters 40/30kg
- CROSSFIT LITE:
27-21-15-9
Kettlebell Sumo Deadlift High Pull
Wallballs
- SKILLS. CLASS:
Pull ups technique
- WARRIOR WORKOUT:
4 Rounds:
400m run
15 Box jumps 70/60cm
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CrossFit Pretoria
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CrossFit Pretoria2018-03-25 18:00:042018-03-25 18:00:04WOD - Monday 26 March 2018
- WORKOUT OF THE DAY:
20min AMRAP:
400m run
7 muscle-ups
- CROSSFIT LITE:
20min AMRAP:
400m run
7 strict pull-ups (use a band if needed)
7 strict ring dips (use a band if needed)
- WARRIOR WORKOUT:
4 Rounds
Every 4mins perform:
12 Thrusters 40/30kg
15 Calories bike
18 x 10m shuttle sprints
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CrossFit Pretoria
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CrossFit Pretoria2018-03-22 18:00:052018-03-22 18:00:05WOD - Friday 23 March 2018
- WORKOUT OF THE DAY:
5 Rounds:
20 OH Walking lunges 60/40kg
20 Abmat sit ups
20 Good mornings 20/15kg
- CROSSFIT LITE:
5 Rounds:
20 Walking lunges
20 Abmat sit ups
20 Good mornings 20/15kg
- SKILLS CLASS:
Work on a weakness
- WARRIOR WORKOUT:
16min EMOM:
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls 40/30kg
3rd Minute: 10 Chest to Bar Pull-Ups
4th Minute: 8 Burpee Box Jumps
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CrossFit Pretoria
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CrossFit Pretoria2018-03-21 18:00:082018-03-21 18:00:08WOD - Thursday 22 March 2018
- WORKOUT OF THE DAY:
50-40-30-20-10
Dumbell Snatches
5-4-3-2-1
Rope climbs
- CROSSFIT LITE:
50-40-30-20-10
Kb swings 16/12kg
15-12-9-6-3
Banded pull-ups
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CrossFit Pretoria
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CrossFit Pretoria2018-03-20 18:00:042018-03-20 18:00:04WOD - Wednesday 21 March 2018
- WORKOUT OF THE DAY:
Back Squat
5-5-3-3-3-1-1-1-1-1
- CROSSFIT LITE:
20min AMRAP:
20 medball cleans
20 abmat sit ups
- SKILLS CLASS:
Open gym
- WARRIOR WORKOUT:
Test:
1. Max rep unbroken pull-ups
2. Max rep unbroken ring dips
3. 400m run
4. 1RM deadlift
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CrossFit Pretoria
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CrossFit Pretoria2018-03-19 18:00:052018-03-19 18:00:05WOD - Tuesday 20 March 2018
- WORKOUT OF THE DAY:
For time:
2k Row
- CROSSFIT LITE:
For time:
2k Row
- SKILLS CLASS:
Toes to bar technique
- WARRIOR WORKOUT:
For time:
21-15-9
Pull-ups
Wallballs
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CrossFit Pretoria
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CrossFit Pretoria2018-03-18 18:00:072018-03-18 18:00:07WOD - Monday 19 March 2018
- WORKOUT OF THE DAY:
Push jerk
5-5-3-3-3-1-1-1-1-1
- CROSSFIT LITE:
20min EMOM:
Odd: 7 dumbell push press
Even: 7 good mornings (empty bar)
- WARRIOR WORKOUT:
2 rounds:
5min max calorie Assault bike
5min max calorie row
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CrossFit Pretoria
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CrossFit Pretoria2018-03-15 18:00:052018-03-15 18:00:05WOD - Friday 16 March 2018