- WORKOUT OF THE DAY:
5 Rounds:
5 Hang squat cleans
5 Front squats
5 Shoulder to overhead
Load: 45/30kg
- CROSSFIT LITE:
5 Rounds:
5 medball cleans
5 medball front squats
5 burpees
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CrossFit Pretoria
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CrossFit Pretoria2019-05-31 08:25:022019-05-31 08:25:02WOD - Friday 31 May 2019
- WORKOUT OF THE DAY:
AMANDA
9-7-5
Muscle ups
Snatch 60/40kg
- CROSSFIT LITE:
9-7-5
Low ring muscle ups
Overhead squats
*You choose the load
- SWEATFEST:
20min AMRAP:
1min max calorie bike
1min plank
1min max calorie row
1min plank
1min rest
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CrossFit Pretoria
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CrossFit Pretoria2019-05-29 18:00:082019-05-29 18:00:08WOD - Thursday 30 May 2019
- WORKOUT OF THE DAY:
2 Rounds:
400m run
15 Push press 40/30kg
12 Toes to bar
Rest 5mins
*Each round for time
- CROSSFIT LITE:
2 Rounds:
200m run
12 Push presses 30/20kg
10 Hanging knee raises
Rest 5mins
â¢Each round for time
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CrossFit Pretoria
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CrossFit Pretoria2019-05-28 18:00:162019-05-28 18:00:16WOD - Wednesday 29 May 2019
- WORKOUT OF THE DAY:
Deadlift
5-3-3-1-1-1
- CROSSFIT LITE:
25min EMOM:
Odd: 10 Good mornings
Even: 10 Abmat sit ups
- SWEATFEST:
4 Rounds
In 4 minutes:
Run 400m
Max calories assault bike
Rest 1 minute
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CrossFit Pretoria
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CrossFit Pretoria2019-05-27 18:00:032019-05-27 18:00:03WOD - Tuesday 28 May 2019
- WORKOUT OF THE DAY:
3 Rounds:
50 Air squats
50 Abmat sit ups
25 Pull ups
10 Box jumps 75/60cm
- CROSSFIT LITE:
3 Rounds:
25 Air squats
25 Abmat sit ups
15 Jumping pull ups
10 Box step ups 60/50cm
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CrossFit Pretoria
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CrossFit Pretoria2019-05-26 18:00:052019-05-26 18:00:05WOD - Monday 27 May 2019
- WORKOUT OF THE DAY:
5 Rounds:
10m handstand walk
15 pull ups
- CROSSFIT LITE:
5 Rounds:
10m bear crawl
15 ring rows
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CrossFit Pretoria
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CrossFit Pretoria2019-05-23 18:00:042019-05-23 18:00:04WOD - Friday 24 May 2019
- WORKOUT OF THE DAY:
10min AMRAP:
8 Toes to bar
8 DB Thrusters
8 DB Walking lunges
- CROSSFIT LITE:
10min AMRAP:
8 Knee raises
8 Wallballs
8 Walking lunges
- SWEATFEST:
20min AMRAP:
Row 200m
Rest 1:1
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CrossFit Pretoria
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CrossFit Pretoria2019-05-22 18:00:032019-05-22 18:00:03WOD - Thursday 23 May 2019
- WORKOUT OF THE DAY:
20 Rounds:
5 Push ups
5 Squats
5 Sit ups
- CROSSFIT LITE:
20 Rounds:
5 Push ups
5 Squats
5 Sit ups
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CrossFit Pretoria
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CrossFit Pretoria2019-05-21 18:00:042019-05-21 18:00:04WOD - Wednesday 22 May 2019
- WORKOUT OF THE DAY:
14min AMRAP:
3 Power snatch 60/40kg
1 Muscle up
12 Wallballs
- CROSSFIT LITE:
14min AMRAP:
6 Kb swings
6 Pull ups
12 Wallballs
- SWEATFEST:
20min EMOM:
1: 10 burpees
2: 15 Box jumps
3: 20/15 calories row
4: Rest
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CrossFit Pretoria
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CrossFit Pretoria2019-05-20 18:00:082019-05-20 18:00:08WOD - Tuesday 21 May 2019
- WORKOUT OF THE DAY:
2 Rounds:
750m row
20 HSPU
Rest 5mins
2 Rounds:
20 Thrusters 50/35kg
20 Pull ups
- CROSSFIT LITE:
2 Rounds:
750m row
20 DB strict press
Rest 5mins
2 Rounds:
20 Wallballs
20 Banded Pull ups
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CrossFit Pretoria
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CrossFit Pretoria2019-05-19 18:00:062019-05-19 18:00:06WOD - Monday 20 May 2019