Entries by CrossFit Pretoria

A CrossFit Startup Guide: Part 2

A Brief Explanation of Fitness Fitness, most broadly defined, is the ability to handle the demands of your life. Each of us has both different and unpredictable demands. A firefighter has no idea how big the fire will be on his next call, just as Grandma has no idea how heavy each grocery bag will […]

A CrossFit Startup Guide: Part 1

Here’s a quick overview to get CrossFit beginners up to speed. New to CrossFit and not sure where to begin? If so, then welcome. This series will address the primary concerns and focal points for a starting CrossFit athlete, orienting your use of resources throughout the entire CrossFit.com universe. What you will find here are […]

WOD – Friday 28 February 2020

QUOTE OF THE DAY: Think big and don’t listen to people who tell you it can’t be done. Life’s too short to think small. – Tim Ferris WORKOUT OF THE DAY: 5 Rounds for time of: 20 Wallballs 10 Hang Power Cleans 70/50kg CROSSFIT LITE: 5 Rounds for time of: 20 Wallballs 10 Kb swings […]

WOD – Thursday 27 February 2020

QUOTE OF THE DAY: There is only one thing that makes a dream impossible to achieve: the fear of failure. – Paul Coelho WORKOUT OF THE DAY: 20min AMRAP: 4 Handstand Push-ups 6 Pull-ups 12 Dumbbell Box Step-ups CROSSFIT LITE: 20min AMRAP: 4 Seated DB press 6 Ring rows 12 Box Step-ups SWEATFEST: 20min AMRAP: […]

WOD – Wednesday 26 February 2020

QUOTE OF THE DAY: The way to get started is to quit talking and start doing. – Walt Disney STRENGTH: Build up to a 1RM snatch. WORKOUT OF THE DAY: 3 Rounds for time of: 800m run 10 Squat Snatch 70/50kg CROSSFIT LITE: 3 Rounds for time of: 800m run 10 Squat Snatch 20/15kg

WOD – Tuesday 25 February 2020

QUOTE OF THE DAY: The secret of getting ahead is getting started. – Mark Twain WORKOUT OF THE DAY: 15min AMRAP: 20 Kb swings 24/16kg 20 Air Squats CROSSFIT LITE: 15min AMRAP: 20 Kb swings 24/16kg 20 Air Squats SWEATFEST: 10 Rounds: 45 seconds max burpee box jumps 15 seconds rest 45 seconds max calorie […]

WOD – Monday 24 February 2020

QUOTE OF THE DAY: The most effective way to do it, is to do it. – Amelia Earhart STRENGTH: Build up to a heavy 2 front squats WORKOUT OF THE DAY: 3 Rounds for time of: 21 Handstand Push-ups 14 Deadlifts 90/65kg 7 Front Squats 90/65kg CROSSFIT LITE: 3 Rounds for time of: 21 Box […]

WOD – Friday 21 February 2020

QUOTE OF THE DAY: The elevator to success is out of order. You’ll have to use the stairs… one step at a time. – Joe Girard WORKOUT OF THE DAY: 3 Rounds for time of: 30 Second L-sit 20 Chest to bar pull-ups 10m Handstand Walk Rest 5 minutes, then AMRAP in 9 minutes of: […]

WOD – Thursday 20 February 2020

QUOTE OF THE DAY: The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work. – Oprah Winfrey WORKOUT OF THE DAY: 42-30-18 reps for time of: Wallballs Sumo deadlift high pulls 35/25kg Box jumps Push presses 35/25kg CROSSFIT LITE: 42-30-18 reps […]

WOD – Wednesday 19 February 2020

QUOTE OF THE DAY: Some people want it to happen, some people wish it would happen, others make it happen. – Michael Jordan WORKOUT OF THE DAY: AMRAP 3 min of: 3 Deadlifts 120/70kg 3 Bar-facing Burpees Rest 3 minutes AMRAP 3 min of: 5 Deadlifts 100/60kg 5 Bar-facing Burpees Rest 3 minutes AMRAP 3 […]