Entries by CrossFit Pretoria

WOD – Friday 18 January 2019

WORKOUT OF THE DAY: 21-15-9 Overhead squats 40/30kg SDHP 40/30kg CROSSFIT LITE: 21-15-9 Overhead squats SDHP BARBELL CLUB: Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5 5 Position Pause Snatch Deadlift GYMNASTICS CLUB: 5 sets: 10 Ring Row 10 V-Ups 3 Wall Climb to Handstand

WOD – Thursday 17 January 2019

WORKOUT OF THE DAY: 15min establish a heavy 3 rep push press Then For time: 50-40-30-20-10 Push press (empty bar) 25-20-15-10-5 Pull ups CROSSFIT LITE: 15min EMOM: 7 Seated DB press Then For time: 25-20-15-10-5 Push press (empty bar) Jumping pull ups SWEATFEST: 20min EMOM: 1: 200M run 2: 15 box jumps 3: 30 secs […]

WOD – Wednesday 16 January 2019

WORKOUT OF THE DAY: Open 14.4 14min AMRAP: 60 Calorie row 50 Toes to bar 40 Wallballs 30 Cleans 60/40kg 20 Muscle ups CROSSFIT LITE: 14min AMRAP: 60 Calorie row 50 Knee raises 40 Wallballs 30 Kb swings 20 Kneeling MU BARBELL CLUB: Snatch: Work up to heavy single Clean and Jerk: Work up to […]

WOD – Monday 14 January 2019

WORKOUT OF THE DAY: Death by Clean & Jerk 60/40kg On the 1st min perform 1 C&J, On the 2nd min perform 2 C&J, On the 3rd min perform 3 C&J, etc.. Score is the last round you could complete all reps in. CROSSFIT LITE: Death by burpees FINISHER: Tabata dumbell floor press BARBELL CLUB: […]

WOD – Friday 11 January 2019

WORKOUT OF THE DAY: 10 RFT: 200m run 7 Front squats 60/40kg 14 Burpees CROSSFIT LITE: 10 RFT: 200m run 7 Goblet squats 7 Burpees BARBELL CLUB: Zotts Press: 3,3,3 Snatch Balance: 3,2,1,1,1 GYMNASTICS CLUB: 3 Sets of: 1:00 Left Leg Split 1:00 Right Leg Split

WOD – Thursday 10 January 2019

WORKOUT OF THE DAY: 15min establish a single heavy deadlift then 21-15-9 Deadlifts 85/50kg Handstand push-ups CROSSFIT LITE: 15min EMOM: 5 Dumbell single leg romanian deadlifts then 21-15-9 Kb deadlift Seated dumbell press SWEATFEST: 20min AMRAP: 400m run 200 Double unders

WOD – Wednesday 9 January 2019

WORKOUT OF THE DAY: Open 11.1 10min AMRAP: 30 Double Unders 15 Power snatches 35/25kg CROSSFIT LITE: 10min AMRAP: 60 Single skips 15 Kb swings BARBELL CLUB: Hang Snatch + Power Snatch: (1+1) x 3Clean Pull + Clean (1+1) x 4.Back Squats: 3,2,1,3,2,1 GYMNASTICS CLUB: Accumulate 10min of work on: 20 Hollow Rocks 20 Superman […]