Entries by CrossFit Pretoria

WOD – Thursday 22 November 2018

WORKOUT OF THE DAY: 15min build to a 3RM power clean Then For time: 50 touch & go power cleans 60/40kg *every time you break do 20 push ups CROSSFIT LITE: For time: 75 Kb swings *every time you break do 10 push ups CFP WEIGHTLIFTING: Overhead squat 5-5-5 CFP GYMNASTICS: 20min EMOM: Odd: 10 […]

WOD – Wednesday 21 November 2018

WORKOUT OF THE DAY: 12min AMRAP: 7 Thrusters 40/30kg 7 Pull ups 21 Double unders CROSSFIT LITE: 12min AMRAP: 7 Wallballs 7 Ring rows 40 Single skips CFP WEIGHTLIFTING: Hang squt clean + jerk 2 + 1 x 6 CFP GYMNASTICS: Max unbroken deficit handstand push ups Rest 3mins Max unbroken strict handstand push ups […]

WOD – Tuesday 20 November 2018

WORKOUT OF THE DAY: For time: 400m run 21 Overhead squats 60/40kg 400m run 15 Power snatches 60/40kg 400m run 9 Squat snatches 60/40kg CROSSFIT LITE: For time: 400m run 21 Goblet squats 400m run 21 Kb swings 400m run 21 Goblet squats CFP WEIGHTLIFTING: Split jerk 1-1-1-1-1-1-1-1-1-1 CFP GYMNASTICS: 100 hollow rocks *every time […]

WOD – Monday 19 November 2018

WORKOUT OF THE DAY: Front squat 10-5-10-3-10-1 CROSSFIT LITE: 30min EMOM: Odd – 5 Goblet squats Even – 10 Sit ups CFP WEIGHTLIFTING: Hang power clean 21-15-9 As heavy as possible. Sets have to be unbroken. CFP GYMNASTICS: 10 rounds: 5 pull ups 10 push ups 15 squats *for quality

WOD – Friday 16 November 2018

WORKOUT OF THE DAY: For time: 30-20-10 Calorie row Pull ups Push press 40/30kg CROSSFIT LITE: For time: 30-20-10 Calorie row Ring rows Push press (empty bar) CFP WEIGHTLIFTING: Back squat 5-5-3-3-3-3- CFP GYMNASTICS: 100 push ups for quality

WOD – Thursday 15 November 2018

WORKOUT OF THE DAY: For time: 21-15-9 Deadlifts 100/60kg Box jumps CROSSFIT LITE: For time: 21-15-9 Deadlifts 50/35kg Box jumps CFP WEIGHTLIFTING: Hang Power Snatch + Hang Snatch (2+1) x 3, (1+1) x 3 CFP GYMNASTICS: 25 hip extension 25 back extensions 25 hip and back extensions

WOD – Wednesday 14 November 2018

WORKOUT OF THE DAY: Clean and Jerk Build up to a 1RM Then Tabata Clean and Jerk @ 50% CROSSFIT LITE: 20min EMOM: Odd – 6 Front squats Even – 6 Push press CFP WEIGHTLIFTING: Hang power snatch 1-1-1-1-1-1-1 CFP GYMNASTICS: 20min EMOM: Odd – 6 pistols Even – 6 toes to bar

WOD – Monday 12 November 2018

WORKOUT OF THE DAY: Gator 8 Rounds: 5 Front squats 85/50kg 26 Ring push ups CROSSFIT LITE: 8 Rounds: 5 Goblet squats 26 Push ups CFP WEIGHTLIFTING: Power clean 5-5-3-3-3-1-1-1-1-1 CFP GYMNASTICS: 20min EMOM: Odd – 3 Bar muscle ups Even – 7 Handstand push ups

WOD – Friday 9 November 2018

WORKOUT OF THE DAY: 13min AMRAP: 3,6,9,12,15,etc.. Burpee box jump over Kettlebell swings 24/16kg CROSSFIT LITE: 13min AMRAP: 3,6,9,12,15,etc.. Burpees Kettlebell swings 24/16kg CFP WEIGHTLIFTING: Bench press 3-3-3-3-3-3-3 CFP GYMNASTICS: 100 toes to bar *every time you break: 15 hip extensions