Entries by CrossFit Pretoria

WOD – Friday 25 January 2019

WORKOUT IF THE DAY: 4 RFT: 30 Alternating Pistols 3 Rope climbs CROSSFIT LITE: 4 RFT: 40 Squats 3 Rope pulls BARBELL CLUB: Snatch High Pull + Power Snatch into OHS: (2+2)x3, (1+1) x 3. Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here GYMNASTICS CLUB: […]

WOD – Thursday 24 January 2019

WORKOUT OF THE DAY: 3 Rounds: 1 min max Calories assault bike 1 min max Ring dips 1 min max Box jumps 1 min max Sit ups 1 min max Double unders Rest CROSSFIT LITE: 3 Rounds: 1 min max Calories assault bike 1 min max Ring dips 1 min max Box jumps 1 min […]

WOD – Wednesday 23 January 2019

WORKOUT OF THE DAY: Deadlift 5-5-5-5-5 CROSSFIT LITE: Deadlift 5-5-5-5-5 FINISHER: 1 leg banded glute bridge BARBELL CLUB: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets GYMNASTICS CLUB: 5 Sets of: 10 Ring Push Up 10 Candlestick to Hollow 10 Vertical […]

WOD – Tuesday 22 January 2019

WORKOUT OF THE DAY: Open 11.4 10min AMRAP: 60 Bar facing burpees 30 Overhead squats 55/40kg 10 Muscle ups CROSSFIT LITE: 10min AMRAP: 60 Burpees 30 OHS empty bar 10 Kneeling muscle ups FINISHER: Tabata banded bent over row SWEATFEST: 20min EMOM: 1: 15 burpee 2: 15 Cal row 3: 15 burpees 4: 50 double […]

WOD – Monday 21 January 2019

WORKOUT OF THE DAY: Helen for Hounds 3RFT: 400m run 21 Kb swings 12 Pull ups CROSSFIT LITE: Helen for Hounds 3RFT: 400m run 21 Kb swings 12 Jumping pull ups BARBELL CLUB: Hang Clean + Front Squat + Clean: (1+2+1) x 2, (1+1+1) x 3 Clean Deadlift to Mid Knee + Clean Pull: (2+3) […]

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 […]