TRAVEL WOD :
35min run for distance.
*every 5mins do 15 burpees.
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-29 18:00:09 2018-12-29 18:57:53 WOD - Sunday 30 December 2018
TRAVEL WOD :
10min max distance handstand walk.If you don’t have handstand walks yet spend 10mins practicing.
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-28 18:00:09 2018-12-28 18:01:48 WOD - Saturday 29 December 2018
TRAVEL WOD :
Ask a family member, fellow camper, neighbor or complete stranger to choose a number between 50 and 100, let them randomly select one of these movements and 3,2,1…Go!
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-27 18:00:08 2018-12-28 06:10:23 WOD - Friday 28 December 2018
TRAVEL WOD :
Tabata push ups
Tabata sit ups
Tabata 10m sprints
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-26 19:06:09 2018-12-26 19:10:19 WOD - Thursday 27 December 2018
TRAVEL WOD :
For time:
500 Air Squats
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-25 18:00:06 2018-12-25 18:01:09 WOD - Wednesday 26 December 2018
TRAVEL WOD :
For time:
150 walking lunges
*every 30 seconds perform 5 squats
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-24 18:00:05 2018-12-24 18:28:47 WOD - Tuesday 25 December 2018
TRAVEL WOD :
1. Run hard for 10mins in any ditection.
2. At the 10min mark turn around and run the exact same route back.
3. Attempt to make it back under 10mins.
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-23 18:00:06 2018-12-23 20:31:43 WOD - Monday 24 December 2018
WORKOUT OF THE DAY :
15min AMRAP:
100M run
10 Sumo Deadlift High Pull 40/30
10 TOes to bar
CROSSFIT LITE :
15min AMRAP:
100m run
10 Kb SDHP
10 Abmat sit ups
CFP WEIGHTLIFTING :
Behind the neck jerk
3-3-3-3-3
CFP GYMNASTICS :
10min AMRAP:
10 Burpees
6 Strict handstand push ups
TRAVEL WOD :
For time:
50 Mountain climbers
50 V-ups
50 Jumping jacks
50 Lunges
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-20 18:00:08 2018-12-20 18:03:24 WOD - Friday 21 December 2018
WORKOUT OF THE DAY :
Diane
21-15-9
Deadlift 100/60kg
Handstand push-ups
CROSSFIT LITE :
For time:
21-15-9
Deadlift 40/30kg
Seated dumbell press
CFP SWEATFEST :
20min AMRAP:
400m run
500m row
TRAVEL WOD :
For time:
100 squats
75 sit ups
50 push ups
75 sit ups
100 squats
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-19 18:00:08 2018-12-19 18:13:08 WOD - Thursday 20 December 2018
WORKOUT OF THE DAY :
20min EMOM:
?ODD – 5- 7 reps
Even – 5-7 reps
Choose one Weightlifting and one Gymnastic weakness to work on.
CROSSFIT LITE :
20min EMOM:?
ODD – 5- 7 reps
Even – 5-7 reps
Choose one Weightlifting and one Gymnastic weakness to work on.
CFP WEIGHTLIFTING :
Clean pulls
2-2-2-2-2
CFP GYMNASTICS :
10min max distance handstand walk
TRAVEL WOD :
For time:
100 Burpees
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CrossFit Pretoria
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CrossFit Pretoria 2018-12-18 18:00:05 2018-12-18 19:16:52 WOD - Wednesday 19 December 2018