WORKOUT OF THE DAY: For time: 1200m Assualt bike 21 Thrusters 40/30kg 1200m Assault bike 15 Thrusters 40/30kg 1200m Assualt bike 9 Thrusters 40/30kg CROSSFIT LITE: For time: 400m run 21 Wallballs 400m run 15 Wallballs 400m run 9 Wallballs BARBELL CLUB: Push Press: 3Ã5. Light and Perfect! Push Jerk: 3,2,1,1,1 Power Clean + Jerk […]
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Entries by CrossFit Pretoria
TRAVEL WOD: 35min run for distance. *every 5mins do 15 burpees.
TRAVEL WOD: 10min max distance handstand walk.If you don’t have handstand walks yet spend 10mins practicing.
TRAVEL WOD: Ask a family member, fellow camper, neighbor or complete stranger to choose a number between 50 and 100, let them randomly select one of these movements and 3,2,1…Go!
TRAVEL WOD: Tabata push ups Tabata sit ups Tabata 10m sprints
TRAVEL WOD: For time: 500 Air Squats
TRAVEL WOD: For time: 150 walking lunges *every 30 seconds perform 5 squats
TRAVEL WOD: 1. Run hard for 10mins in any ditection. 2. At the 10min mark turn around and run the exact same route back. 3. Attempt to make it back under 10mins.
WORKOUT OF THE DAY: 15min AMRAP: 100M run 10 Sumo Deadlift High Pull 40/30 10 TOes to bar CROSSFIT LITE: 15min AMRAP: 100m run 10 Kb SDHP 10 Abmat sit ups CFP WEIGHTLIFTING: Behind the neck jerk 3-3-3-3-3 CFP GYMNASTICS: 10min AMRAP: 10 Burpees 6 Strict handstand push ups TRAVEL WOD: For time: 50 Mountain […]
WORKOUT OF THE DAY: Diane 21-15-9 Deadlift 100/60kg Handstand push-ups CROSSFIT LITE: For time: 21-15-9 Deadlift 40/30kg Seated dumbell press CFP SWEATFEST: 20min AMRAP: 400m run 500m row TRAVEL WOD: For time: 100 squats 75 sit ups 50 push ups 75 sit ups 100 squats