Entries by CrossFit Pretoria

WOD – Friday 9 June 2017

STRENGTH: Strict Press 3-3-3-3-3 @ 75% of 1RM METCON: 3 Rounds for time: (CAP 10min) 18 KB Swings 9 KB Burpee Box Step Overs 20/12kg 200m Run CFP LITE: 3 Rounds for time: (CAP 10min) 18 KB Swings 9 Box Step Overs 200m Run CFP PERFORMANCE: Pendlay Row 10-10-10-10 (70/50) Romanian Deadlift 12-12-12-12 (70/50) GHD […]

WOD – Thursday 8 June 2017

STRENGTH: Back Squat 1-1-1-1-1 @ 90% of 1RM 7-7 @ 75% of 1RM METCON: 7 Min AMRAP: 3 Snatches (squat) 60/40kg 1 Legless Rope climb CFP LITE: 7min AMRAP: 3 Overhead squats 40/30kg 7 Pull -ups CFP PERFORMANCE: 3 Rounds not for time: Max ring muscle ups + max ring dips 30 Second hanging L-Sit […]

WOD – Wednesday 7 June 2017

METCON: 15 Min AMRAP 60 Cal Row 45 Toes to Bar 30 Alt Pistol Squats 15 Push Jerks 80/50kg CFP LITE: 15 Min AMRAP 60 Cal Row 45 Abmat situps 30 Squats 15 Push ups MOBILITY: 15mins Stretching CFP PERFORMANCE: Squat clean 3-3-3-3-3 (3 second pause just below knees) *Start @70% and increase each set. […]

WOD – Tuesday 6 June 2017

BARBELL CYCLING: 9 Min EMOM: 1 muscle snatch + 1 power snatch + 1 Full Snatch *Weight must be light to complete every round METCON: 3 Rounds for time: 20 KB Snatch 24/16 10 HR Burpees 120 Double unders 12min CAP CFP LITE: 3 Rounds for time: 20 KB Swings 24/16 10 Burpees 200 Single […]

WOD – Monday 5 June 2017

STRENGTH: Pause Back Squats 2-2-2-2-2 @80% of 1RM Pausing 3sec at bottom of squat Superset with weighted glute bridges 5 x 3 @50% of back squat working weight METCON: 7min AMRAP: 70 Wall Balls 35 Strict Ring Dips CFP LITE: 7min AMRAP: 70 Air squats 35 Push ups CFP+: 100 medball twists 100 crunches 100 […]

WOD – Friday 2 June 2017

MIDLINE: TABATA Side plank (alt sides each round) Rest 2min TABATA Decline plank (feet on plate) METCON: 16mins of 20secs on, 10secs off: 20 KB Snatch 24/16 15 Wallball SitUps 10 C2B Pull Ups *Score total reps CFP LITE: 16min AMRAP: 20 Kb swings 15 abmat sit ups 10 Ring rows CFP PERFORMANCE: Front Squat […]

WOD – Friday 2 June 2017

MIDLINE: TABATA Side plank (alt sides each round) Rest 2min TABATA Decline plank (feet on plate) METCON: 16mins of 20secs on, 10secs off: 20 KB Snatch 24/16 15 Wallball SitUps 10 C2B Pull Ups *Score total reps CFP LITE: 16min AMRAP: 20 Kb swings 15 abmat sit ups 10 Ring rows CFP PERFORMANCE: Front Squat […]

WOD – Thursday 1 June 2017

STRENGTH: Press Kneeling Single Arm Arnold Press 5-5-5-5-5 (R+L) @ 24/16kg METCON: 10 Min AMRAP 30 Double unders 4 Pistols (2R+2L) 30 Double unders 8 Pistol Squats (4R+4L) Etc.. *Increasing 4 pistols each round CFP LITE: 10 Min AMRAP 50 single skips 10 squats 50 single skips 15 squats *Increasing 5 squats each round CFP […]

WOD – Wednesday 31 May 2017

STRENGTH: 2-2-2 @ 85% of 1RM 1-1 @ 87.5% of 1RM 8 @ 75% of 1RM METCON: For time: 50 burpee box jump overs (7min cap) CFP LITE: For time: 50 burpees CFP PERFORMANCE: 5 Rounds 12 Deadlifts (100/70kg) 12 Toes to bar Max cal Row in 90 seconds Rest 2mins CFP+: Death by 10m […]

WOD – Tuesday 30 May 2017

PLYOMETRICS: 5 Sets 1 Set = 2 Box Jumps + 2 Broad jumps Resting 1 Minute Between rounds METCON: 24min AMRAP: 800m Run 37 Wall balls 23 KB Clean and Jerks 16/12kg CFP LITE: 24min AMRAP: 400m Run 37 Air squats 23 KB swings 16/12kg CFP PERFORMANCE: 4 Rounds not for time: 10 x Seated […]