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CrossFit Pretoria
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CrossFit Pretoria2020-11-30 20:00:062020-11-30 20:00:06WOD - Tuesday 1 December 2020
- WORKOUT OF THE DAY:
3 Rounds for time of:
400m Run
35 Abmat Sit-ups
30 Sec Handstand Hold
25 Chest-to-bar Pull-ups
20 Handstand Push-ups
- CROSSFIT LITE:
3 Rounds for time of:
200m Run
35 Abmat Sit-ups
30 Sec Plank Hold
25 Bent Over Rows 20/15kg
20 Push-ups
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CrossFit Pretoria
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CrossFit Pretoria2020-11-29 20:34:152020-11-29 20:34:15WOD – Monday 30 November 2020
- WORKOUT OF THE DAY:
3 Rounds for time of:
15 Deadlifts 100/70kg
15 Handstand Push-ups
5 Bar Muscle-ups
- CROSSFIT LITE:
3 Rounds for time of:
30 KB Deadlifts 24/16kg
25 Push-ups
20 Box Dips
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CrossFit Pretoria
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CrossFit Pretoria2020-11-26 20:00:042020-10-31 15:27:55WOD – Friday 27 November 2020
- WORKOUT OF THE DAY:
25 min Amrap of:
400m Run with Medball 20/14lb
10 Power Cleans 50/35kg
- CROSSFIT LITE:
25 min Amrap of:
400m Run
20 Medball Clean 14/8lb
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CrossFit Pretoria
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CrossFit Pretoria2020-11-25 20:00:392020-10-31 15:27:28WOD – Thursday 26 November 2020
- WORKOUT OF THE DAY:
3 Rounds for time of:
21 V-ups
18 Supermans
15 Chest-to-bar Pull-ups
12 Box Jumps
9 Power Snatch 60/40kg
- CROSSFIT LITE:
3 Rounds for time of:
21 Leg Raises
18 Supermans
15 Ring Rows
12 Box Step-ups
9 KB Swings 16/12kg
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CrossFit Pretoria
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CrossFit Pretoria2020-11-24 20:00:092020-10-31 15:26:56WOD – Wednesday 25 November 2020
- WORKOUT OF THE DAY:
4 Rounds for time of:
30/20 Calories Row
30 Push-ups
30 Back Rack Lunges 20/15kg
30 Russian MBall Twists 20/14lb
- CROSSFIT LITE:
4 Rounds for time of:
30 KB SDHP
30 Push-ups
30 Lunges
30 Russian MBall Twists 14/8lb
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CrossFit Pretoria
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CrossFit Pretoria2020-11-23 20:00:342020-10-31 15:26:29WOD – Tuesday 24 November 2020
- WEIGHTLIFTING / GYMNASTICS:
3-3-3-3-3
Push Press
Lite: 10 Min EMOM
5 Stict Press 20/15kg
- WORKOUT OF THE DAY:
3 Rounds for time of:
100m KB F/Rack Carry 24/16kg
15 Squat Cleans 60/40kg
15 Push Press 60/40kg
*2 Kettlebells for Front Rack Carry*
- CROSSFIT LITE:
3 Rounds for time of:
100m Plate Carry 10/5kg
15 Front Squats 20/15kg
15 Strict Press 20/15kg
*2 Plates for plate carry*
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CrossFit Pretoria
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CrossFit Pretoria2020-11-22 20:00:062020-11-22 20:00:06WOD - Monday 23 November 2020
- WORKOUT OF THE DAY:
AMRAP 20 minutes of:
50 Double-unders
25 Calories, Bike/Row
15 Handstand Push Ups
- CROSSFIT LITE:
AMRAP 20 minutes of:
100 Single Skips
25 KB SDHP
15 Push Ups
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CrossFit Pretoria
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CrossFit Pretoria2020-11-19 20:00:102020-10-31 15:22:15WOD – Friday 20 November 2020
- WORKOUT OF THE DAY:
For time:
20 Back Squats 100/70kg
3km Run
20 Back Squats 100/70kg
- CROSSFIT LITE:
For time:
75 Air Squats
2 km Run
75 Air Squats
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CrossFit Pretoria
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CrossFit Pretoria2020-11-18 20:00:452020-10-31 15:21:40WOD – Thursday 19 November 2020
- WORKOUT OF THE DAY:
“Randy”
For time:
75 Power Snatch 35/25kg
- CROSSFIT LITE:
For time:
75 Wallballs 14/8lb
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CrossFit Pretoria
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CrossFit Pretoria2020-11-17 20:00:152020-10-31 15:21:06WOD – Wednesday 18 November 2020