- WORKOUT OF THE DAY:
For Time:
21-18-15-12-9-6-3 reps of:
Calories, Assault Bike
Hang Power Snatch, 35/25kg
- CROSSFIT LITE:
For Time:
21-15-12-9 reps of:
Burpees
KB Swings 16/12kg
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CrossFit Pretoria
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CrossFit Pretoria2020-10-29 20:00:362020-10-01 12:48:38WOD – Friday 30 October 2020
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CrossFit Pretoria
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CrossFit Pretoria2020-10-28 20:00:002020-09-30 16:11:45WOD – Thursday 29 October 2020
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CrossFit Pretoria
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CrossFit Pretoria2020-10-27 20:00:252020-09-30 16:10:51WOD – Wednesday 28 October 2020
- WORKOUT OF THE DAY:
For time:
100 Wall Balls 20/14
50 Pull-ups, strict
50 Ring Dips, strict
50 Back Squats 100/70kg
50 Ring Dips, kipping
50 Pull-ups, kipping
100 Wall Balls 20/14Teams of 2:
1 Person works at a time
- CROSSFIT LITE:
For time:
100 Wall Balls 14/8lb
50 Ring Rows
50 Box Dips
100 Air Squats
50 Box Dips
50 Ring Rows
100 Wall Balls 14/8lbTeams of 2:
1 Person works at a time
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CrossFit Pretoria
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CrossFit Pretoria2020-10-26 20:00:532020-09-30 16:09:27WOD – Tuesday 27 October 2020
- WORKOUT OF THE DAY:
3 Rounds for time of:
400m Run
15 Power Snatch 50/35kg
- CROSSFIT LITE:
3 Rounds for time of:
200m Run
15 KB Swings 16/12kg
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CrossFit Pretoria
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CrossFit Pretoria2020-10-25 20:00:162020-09-30 16:08:36WOD – Monday 26 October 2020
- WORKOUT OF THE DAY:
On the minute for 20 minutes:
Min 1: 10 Hang Power Cleans 60/40kg
Min 2: 20 Sit-ups
Min 3: 30 Double-unders
Min 4: 10 Burpees, over bar
- CROSSFIT LITE:
On the minute for 20 minutes:
Min 1: 10 KB Swings 16/12kg
Min 2: 15 Sit-ups
Min 3: 60 Skips
Min 4: 5 Burpees
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CrossFit Pretoria
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CrossFit Pretoria2020-10-22 20:00:522020-09-30 16:04:22WOD – Friday 23 October 2020
- WORKOUT OF THE DAY:
For time:
50-40-30-20-10 Thruster 20/15kg
25-20-15-10-5 Toes to Bar
- CROSSFIT LITE:
For time:
50-40-30-20-10 Air Squats
50-40-30-20-10 Leg Raises
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CrossFit Pretoria
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CrossFit Pretoria2020-10-21 20:00:232020-09-30 16:03:42WOD – Thursday 22 October 2020
- WORKOUT OF THE DAY:
30 minutes of:
1 minute Row/Bike/Shuttle Sprints
1 minute of rest
- CROSSFIT LITE:
30 minutes of:
1 minute Row/Bike/Shuttle Sprints
1 minute of rest
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CrossFit Pretoria
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CrossFit Pretoria2020-10-20 20:00:322020-09-30 16:02:47WOD – Wednesday 21 October 2020
- WORKOUT OF THE DAY:
3 Rounds for time of:
30 Double-unders
21 Wallball Shots 20/14lb
30 Double-unders
15 Box Jumps
30 Double-unders
9 Hang Power Cleans 60/40kg
- CROSSFIT LITE:
3 Rounds for time of:
60 Single Skips
21 Wallball Shots 14/8lb
60 Single Skips
15 Box Step-ups
60 Single Skips
9 Medball Cleans
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CrossFit Pretoria
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CrossFit Pretoria2020-10-19 20:00:082020-09-30 16:02:06WOD – Tuesday 20 October 2020
- WORKOUT OF THE DAY:
7 Rounds on the 5 minute of:
100m Run
15 Kettlebell Swings 24/16kg
100m Run
15 Burpees
100m Run
- CROSSFIT LITE:
7 Rounds on the 5 minute of:
100m Run
10 Kettlebell Swings 16/12kg
100m Run
10 Burpees
100m Run
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CrossFit Pretoria
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CrossFit Pretoria2020-10-18 20:00:422020-09-30 16:01:23WOD – Monday 19 October 2020