- WORKOUT OF THE DAY:
4 Rounds:
400m run
15 Thrusters 40/30kg
15 Burpees
- CROSSFIT LITE:
4 Rounds:
400m run
15 Wallballs
15 Burpees
- CFP WEIGHTLIFTING:
Hang squat clean
1-1-1-1-1-1-1-1-1-1
- CFP GYMNASTICS:
Strict pull ups
5 sets of max reps
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CrossFit Pretoria
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CrossFit Pretoria2018-10-31 18:00:072018-10-31 18:00:07WOD - Thursday 1 November 2018
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CrossFit Pretoria
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CrossFit Pretoria2018-10-30 18:00:062018-10-30 18:00:06WOD - Wednesday 31 October 2018
- WORKOUT OF THE DAY:
10-9-8-7-6-5-4-3-2-1
Push press 40/30kg
Front squats
- CROSSFIT LITE:
10-9-8-7-6-5-4-3-2-1
Push ups
Goblet squats 24/16kg
- CFP WEIGHTLIFTING:
3 sets:
Muscle Snatch x 3
High Hang Jump And Shrug x 5
*Use Straps and jump as high as possible. Feel your legs drive hard against the ground
- CFP GYMNASTICS:
Accumulate 5mins in a handstand hold.
Freestanding or against a wall.
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CrossFit Pretoria
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CrossFit Pretoria2018-10-29 18:00:072018-10-29 18:00:07WOD - Tuesday 30 October 2018
- WORKOUT OF THE DAY:
21-15-9
Power Cleans 60/40kg
Toes 2 Bar
- CROSSFIT LITE:
21-15-9
Kettlebell swings 24/16kg
Hanging knee raises
- AFTER PARTY:
60 seconds max effort assault bike calories
- CFP WEIGHTLIFTING:
Snatch: Work up to a heavy single for the day.
Clean and Jerk: Work up to a heavy single for the day.
Front Squat: Work up to a heavy single in five sets.
- CFP GYMNASTICS:
8 Super sets:
6 single leg toes to bar
6 good mornings
8 V-ups
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CrossFit Pretoria
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CrossFit Pretoria2018-10-28 18:00:082018-10-28 18:00:08WOD - Monday 29 October 2018
- WORKOUT OF THE DAY:
For Time:
30 Snatches 40/30kg
30 Clean and Jerks 40/30kg
30 Thrusters 40/30kg
- CROSSFIT LITE:
For Time:
45 Kettlebell swings
45 Medball cleans
45 Wallballs
- CFP WEIGHTLIFTING:
Deadlift
10-3-10-2-10-1
- CFP GYMNASTICS:
75 burpee box jump overs
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CrossFit Pretoria
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CrossFit Pretoria2018-10-25 18:48:092018-10-25 18:48:09WOD - Friday 26 October 2018
- WORKOUT OF THE DAY:
Kelly
5 Rounds For Time:
400 Meter Run
30 Box Jumps
30 Wallballs
- CROSSFIT LITE:
Kelly
5 Rounds For Time:
400 Meter Run
30 Box Jumps
30 Wallballs
- CFP WEIGHTLIFTING:
3RM Front Squat
- CFP GYMNASTICS:
Max unbroken pull ups
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CrossFit Pretoria
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CrossFit Pretoria2018-10-24 18:00:072018-10-24 18:00:07WOD - Thursday 25 October 2018
- WORKOUT OF THE DAY:
Squat Snatch
Heavy Single
Then
For Time:
20 Power Snatches 40/30kg
20 Lateral Barbell Burpees
20 Overhead Squats 40/30kg
20 Lateral Barbell Burpees
20 Squat Snatches 40/30kg
- CROSSFIT LITE:
15min Emom:
7 Overhead squats empty Bar
Then
For Time:
20 Power Snatches
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches
- CFP WEIGHTLIFTING:
Push Press: 3Ã5. Light and Perfect!
Push Jerk: 3,2,1,1,1
Power Clean + Jerk (1+1)x2x 3 working sets.
Clean Pulls: 3Ã3
- CFP GYMNASTICS:
100 shoulder touches
*every time you break 20m bear crawl
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CrossFit Pretoria
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CrossFit Pretoria2018-10-23 18:00:172018-10-23 18:00:17WOD - Wednesday 24 October 2018
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CrossFit Pretoria
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CrossFit Pretoria2018-10-22 18:00:082018-10-22 18:00:08WOD - Tuesday 23 October 2018
- WORKOUT OF THE DAY:
For Time:
50 Clean and Jerks 60/40kg
On the Minute â 5 Toes to Bar
*toes to bar start on 00:00
- CROSSFIT LITE:
For Time:
75 Wallballs
On the Minute â 5 Toes to Bar
- CFP WEIGHTLIFTING:
Zotts Press: 3Ã3
Snatch Balance: 3,3,2,2,2,1,1
Behind the Neck Jerk + Jerk: (1+1) x 5
- CFP GYMNASTICS:
Muscle up work:
1. Ring support
2. Ring support + dip
3. False grip kneeling muscle up
4. L-sit muscle up from floor
5. Strict ring muscle up
*Choose one of the progressions to focus on depending where you are at and feel you need to work on.
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CrossFit Pretoria
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CrossFit Pretoria2018-10-21 18:00:082018-10-21 18:00:08WOD - Monday 22 October 2018
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CrossFit Pretoria
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CrossFit Pretoria2018-10-17 18:00:092018-10-17 18:00:09WOD - Thursday 18 October 2018