- WORKOUT OF THE DAY:
3 Rounds for time of:
30 Wall Ball Shots 20/14lb
20 Toes-to-bar
10 Front Squats 100/70kg
- CROSSFIT LITE:
3 Rounds for time of:
30 Wall Ball Shots 14/8lb
20 Abmat Sit-ups
10 Plate Front Squats 10/5kg
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CrossFit Pretoria
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CrossFit Pretoria2020-12-17 20:00:542020-12-20 20:53:43WOD – Friday 18 December 2020
- WORKOUT OF THE DAY:
“J.T.”
21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups
- CROSSFIT LITE:
“J.T. Lite”
21-15-9 reps for time of:
Seated KB Press 12/8kg
Box Dips
Push-ups
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CrossFit Pretoria
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CrossFit Pretoria2020-12-16 20:00:342020-12-14 21:05:07WOD – Thursday 17 December 2020
- Public Holiday Workout:
12 Days of Christmas
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CrossFit Pretoria
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CrossFit Pretoria2020-12-15 20:00:542020-12-14 20:46:10WOD – Wednesday 16 December 2020
- WORKOUT OF THE DAY:
2 Rounds for time of:
1.6km Run
30 Wallballs 20/14lb
- CROSSFIT LITE:
3 Rounds for time of:
400m Run
15 Wallballs 14/8lb
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CrossFit Pretoria
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CrossFit Pretoria2020-12-14 20:41:002020-12-14 20:41:00WOD – Tuesday 15 December 2020
- WORKOUT OF THE DAY:
8 Rounds for time of:
5 Box Jumps 36″/30″
10 Ring Rows
15 Push-ups
20 Sec Plank Hold
*High Box
- CROSSFIT LITE:
8 Rounds for time of:
5 Box Step ups
10 Bent Over Rows 20/15kg
15 Push ups
20 Sec Plank hold
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CrossFit Pretoria
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CrossFit Pretoria2020-12-10 20:00:342020-12-07 12:07:28WOD – Friday 11 December 2020
- WORKOUT OF THE DAY:
10 Rounds of:
250m Row
10 Burpees
*New round every 3 min*
- CROSSFIT LITE:
10 Rounds of:
15 SDHP 16/12kg
7 Burpees
*New round every 3 min*
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CrossFit Pretoria
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CrossFit Pretoria2020-12-09 20:00:212020-12-07 12:06:16WOD – Thursday 10 December 2020
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CrossFit Pretoria
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CrossFit Pretoria2020-12-08 20:00:022020-12-07 12:04:57WOD – Wednesday 9 December 2020
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CrossFit Pretoria
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CrossFit Pretoria2020-12-07 20:00:442020-12-07 12:02:48WOD – Tuesday 8 December 2020
- WORKOUT OF THE DAY:
For time
Teams of 2:
50 Deadlifts 100/70kg
100 Kettlebell Swings 24/16kg
100 Calories, Assault Bike
100m DB Sinlge Arm OH Lunge 22.5/15kg*Split work load anyway
*1 person working at a time
- CROSSFIT LITE:
For time
Teams of 2:
100 KB Deadlifts 16/12kg
75 Kettlebell Swings 16/12kg
75 Calories, Assault Bike
100m Walking Lunges*Split work load anyway
*1 person working at a time
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CrossFit Pretoria
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CrossFit Pretoria2020-12-06 20:13:502020-12-06 22:51:37WOD – Monday 7 December 2020
- WORKOUT OF THE DAY:
27-21-15-9 reps for time of:
Wallballs 20/14lb
Clean & Jerk 35/25
- CROSSFIT LITE:
27-21-15-9 reps for time of:
Wallballs 14/8lb
Medball Cleans 14/8lb
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CrossFit Pretoria
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CrossFit Pretoria2020-12-03 20:17:112020-12-03 20:17:11WOD – Friday 4 December 2020