Entries by CrossFit Pretoria

WOD – Thursday 2 April 2020

CFP @ HOME WORKOUT: BODYWEIGHT: For time: 20 down to 1 Push ups 1 up to 20 Superman back extensions CFP @ HOME: DUMBBELL/KETTLEBELL: For time: 20 down to 1 Push ups 1 up to 20 Dumbell/Kettlebell swings CFP @ HOME: BARBELL: For time: 20 down to 1 Push ups 1 up to 20 Hang […]

WOD – Wednesday 1 April 2020

CFP @ HOME WORKOUT: BODYWEIGHT: Tomorrow’s workout: 15min AMRAP: 10 X 10M Sprints 10 Burpees heel touches *BURPEE HEEL TOUCH: Do a burpee but when you stand up jump and kick your heels up to your butt and touch your hands to your heels. CFP @ HOME: DUMBBELL/KETTLEBELL: 15min AMRAP: 10 X 10M Sprints 10 […]

WOD – Tuesday 31 March 2020

Warm up: General Warm-up 3 Rounds: 10 Samson stretches 10 Air squats 10 Bend and bows 10 Sit ups 10 Push ups You can do this on your own before the class starts. We will all be doing a specific warm-up together before the workout. CFP @ HOME BODYWEIGHT: 10 Rounds: 7 Inch worms 7 […]

WOD – Monday 30 March 2020

Warm up: 3 Rounds: 10 Samson stretches 10 Air squats 10 Bend and bows 10 Sit ups 10 Push ups CFP @ HOME BODY WEIGHT: 3 Rounds for time: 100 Single skips 30 Jumping Squats *If you do not have a jump rope perform 100 mountain climbers. CFP @ HOME WORKOUT: DUMBELL/KETTLEBELL: 3 Rounds for […]

WOD – Friday 27 March 2020

CFP @ HOME BODYWEIGHT: 12min AMRAP: 5 Air squats 5 Push ups 5 Sit ups CFP @ HOME DUMBBEEL/KETTLEBELL: 12min AMRAP: 5 Deadlifts 5 Hang power cleans 5 Push presses CFP @ HOME BARBELL: 12min AMRAP: 5 Deadlifts 5 Hang power cleans 5 Push presses

WOD – Wednesday 25 March 2020

QUOTE OF THE DAY: You always pass failure on the way to success. – Mickey Rooney CFP @ HOME: Annie 50-40-30-20-10 Double unders Sit ups *If you don’t have double unders do x3 single skips. *If you don’t have a rope do 50/40/30/20/10 jumping jacks.

WOD – Monday 23 March 2020

CFP @ HOME BODYWEIGHT: For time: 10-9-8-7-6-5-4-3-2-1 Air squats Push ups *After each set 30 second plank hold CFP @ HOME Dumbell/Kettlebell: For time: 10-9-8-7-6-5-4-3-2-1 Goblet squats Push press *After each set 30 second plank hold. CFP @ HOME Barbell: For time: 10-9-8-7-6-5-4-3-21 Front squats Handstand push ups *After each 30 second plank hold.

WOD – Friday 20 March 2020

QUOTE OF THE DAY: This too shall pass. WORKOUT OF THE DAY: 10min AMRAP: 40 Double-unders 3 Squat Clean & Jerks 85/60kg CROSSFIT LITE: 10min AMRAP: 80 single skips 9 Medbal cleans CFP at HOME: For time: 100 Squats 75 Hollow rocks 50 Burpees