WOD – Friday 1 June 2018

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  • WORKOUT OF THE DAY:
    Deadlift
    10-5-3-1-1-1-3-5-10
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 10 Db deadlifts
    Even: 10 Hollow rocks
  • CFP GYMNASTICS:
    10 sets:
    3 Ring Pull Ups + 3 Muscle Up Transition + 3 Dips
  • CFP BARBELL:
    Power clean and jerk 3+1 x 5
    Snatch deadlift on blocks 3-3-3-3-3

WOD – Thursday 31 May 2018

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  • WORKOUT OF THE DAY:
    7 Rounds:
    36 Double unders
    9 Toes to bar
    3 Power cleans 80/60kg
  • CROSSFIT LITE:
    7 Rounds:
    70 Single skips
    18 Hollow rocks
    9 Kb swings
  • CFP GYMNASTICS:
    8 sets:
    4 Around the World
    4 Single Leg Strict TTB
    4 Strict Knee to Elbow
  • CFP BARBELL:
    Back squat 4-4-4-3-3
    Power snatch 3-3-3-3-3

CROSSFIT LEVEL 1 CERTIFICATE COURSE, 18-19 AUGUST 2018

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The first ever CrossFit Level 1 Course to be hosted in Pretoria!

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WOD – Wednesday 30 May 2018

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  • WORKOUT OF THE DAY:
    5 Rounds for reps:
    1min pull ups
    1min rowing
  • CROSSFIT LITE:
    5 Rounds for reps:
    1min ring rows
    1min kb sumo deadlift high pulls
  • CFP GYMNASTICS:
    Superset
    10 sets of :
    8 Push Ups
    8 Ring Dip
    8 DB Press

    *This is a superset. Rest only after all three movements.

  • CFP BARBELL:
    Hang snatch 3-3-3-3-3
    Hang clean 3-3-3-3-3

WOD – Tuesday 29 May 2018

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  • WORKOUT OF THE DAY:
    8min AMRAP:
    Strict press 50/30kg
    Each time you break, 50 double unders
    Rest 4mins
    8min AMRAP
    Hang power cleans 90/55kg
    Each break, 50 squats
  • CROSSFIT LITE:
    8min AMRAP:
    Strict press (empty bar)
    Each time you break, 50 single skips
    Rest 4mins
    8min AMRAP
    Kb swings
    Each break, 25 squats
  • CFP GYMNASTICS:
    20min EMOM:

    1) Handstand Hold
    2) 8 Ring Rows
    3) 8 Strict HSPU
    4) Strict Knee to Elbow Hold

  • CFP BARBELL:
    Overhead squat 3-3-3-3-3
    Press 5-5-5-5-5

WOD – Monday 28 May 2018

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  • WORKOUT OF THE DAY:
    For time:
    10 x 200m sprints
    Rest as needed
  • CROSSFIT LITE:
    For time:
    10 x 200m sprints
    Rest as needed
  • CFP GYMNASTICS:
    Weighted Pull Up: 3-3-3-3-3
    *Take an extra 15 minutes practicing the mechanics of the Pull Up, dont just work through all three sets at the expense of form.
  • CFP BARBELL:
    Power clean and jerk 4+1 x 2, 3+1 x 3
    Power snatch 4-4-3-3-3

WOD – Friday 25 May 2018

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  • WORKOUT OF THE DAY:
    Jackie
    1000m row
    50 thrusters 20/15kg
    30 pull ups
  • CROSSFIT LITE:
    1000m row
    50 wallballs
    30 ring rows
  • CFP GYMNASTICS:
    For quality:
    A: 50 Swing on Rings
    B: 50 Ring Rows
    C: 50 Strict Pull Ups
    D: 50 Swing on Bar
  • CFP BARBELL:
    Snatch 2-2-2-2-2
    Clean and jerk 2+1 x 4

6 WEEK LIFESTYLE CHALLENGE

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Change your habits for 6 Weeks! You won’t regret it!
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WOD – Thursday 24 May 2018

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  • WORKOUT OF THE DAY:
    Back squat:
    10-5-3-1-1-1-3-5-10
  • CROSSFIT LITE:
    20min EMOM:
    Odd: 10 Medball Cleans
    Even: 10 Abmat sit ups
  • CFP GYMNASTICS:
    Accumulate as much time in Handstand in 5mins.
  • CFP BARBELL:
    Power clean and jerk 4+1 x 2, 2+1 x 3
    Clean deadlift 5-5-5-5-5

WOD – Wednesday 23 May 2018

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  • WORKOUT OF THE DAY:
    For time:
    15 muscle ups
    1 squat clean 90/55kg
    1 squat clean 100/60kg
    1 squat clean 105/65kg
    1 squat clean 110/70kg
    1 squat clean 115/75kg
  • CROSSFIT LITE:
    For time:
    45 Jumping pull ups
    10 Goblet squats 12/8kg
    10 Goblet squats 16/12kg
    10 Goblet squats 20/16kg
    10 Goblet squats 24/20kg
    10 Goblet squats 32/24kg
  • CFP GYMNASTICS:
    10 Rounds for Reps:

    Max Pull Ups in 10 seconds
    Rest 30 seconds

  • CFP BARBELL:
    Power snatch 4-4-2-2-2
    Press 4-4-4-4-4