Entries by CrossFit Pretoria

WOD – Monday 15 May 2017

STRENGTH: Back Squat 3-3-3 @ 80% of 1RM 2-2 @ 85% of 1RM 8 @ 70% of 1RM METCON: For Time (CAP 9min) Run 600m 40 Push Ups Run 600m CFP LITE: For Time (CAP 9min) Run 600m 40 Push Ups Run 600m CFP PERFORMANCE: Snatch 1-1-1-1-1 3-position snatch (start at 65% & increase each […]

WOD – Friday 12 May 2017

GYMNASTICS: Skin the cat 2-2-2-2-2-2 METCON: 17min AMRAP 24 Double KB clean and jerk 24/16 1 legless rope climb + 1 normal RC 100 DU CFP LITE: 17 min AMRAP 24 Kb swings 10 ring rows 100 single skips CFP PERFORMANCE: Clean 5 x 3-position clean (Start at 65% and increase each set) Position 1: […]

WOD – Thursday 11 May 2017

STRENGTH: 2-2-2-2 strict press immediately into 6 push press @ 75% of 1RM strict press METCON: CrossFit Open 11.5 20min AMRAP 5 Power cleans 65/45kg 10 Toes to bar 15 Wall Balls CFP LITE: 20min AMRAP 5 Medball cleans 10 abmat sit ups 15 Wall Balls CFP PERFORMANCE: Front Squat 4-4-4-4-4-4 @ 75-80% of 1RM […]

WOD – Wednesday 10 May 2017

STRENGTH: Deadlift 3RM retest METCON: 8min AMRAP: 50/40 Cal Row 50 HR Burpees 50 Alternating Pistol Squats CFP LITE: 8min AMRAP 50/40 KB SDHP 50 HR Burpees 50 Squats CFP PERFORMANCE: 3 Rounds for time / Rest 2min after each round 10 OH squats (65/40) 12 Chest to bar pull-ups 400m Run 3min Rest (5min […]

WOD – Tuesday 9 May 2017

METCON: 3 Rounds for time (CAP 15min) 400m Run 21 Box Jumps Overs 12 Push Jerks 70/45kg CFP LITE: 3 Rounds for time (CAP 15min) 400m Run 21 Jumping squats 12 Burpees CFP PERFORMANCE: 4 Rounds not for time: 10 x Seated KB Strict Press – Choose a weight you can achieve 15 reps with. […]

WOD – Monday 8 May 2017

STRENGTH: Back Squat 4-4 @ 87.5% 8-8-8 @70% of 1RM METCON: 7 Min AMRAP 2 Strict Muscle ups 3 Medball Sit ups 2 Strict Muscle ups 6 Medball Sit ups 2 Strict Muscle ups 9 Medball Sit ups etc… CFP LITE: 7 Min AMRAP 2 Pull-ups 3 Medball Sit ups 2 Pull-ups 6 Medball Sit […]

WOD – Friday 5 May 2017

STRENGTH: Deadlift 3-3-3-3 @ 70% of 3RM 10-10 @ 50% of 3RM METCON: 7 min AMRAP: 9 Hang power cleans 40/30 12 Thrusters 40/30 30 Double unders CFP LITE: 7 min AMRAP: 9 Kb swings 12 Burpees 15 Squats CFP PERFORMANCE: 7 min AMRAP (NOTE: This is todays BASE wod, it is combined with todays […]

WOD – Thursday 4 May 2017

MIDLINE: x2 Tabata Hanging L sit Alternate with hollow rocks METCON: 6 Rounds of 2min on 1min off: 12 Push Press 60/40kg Max rep legless rope climb Scale to regular rope climbs Score is max rope climbs from all rounds CFP LITE: 6 Rounds of 2min on 1min off: 12 Push ups Banded pull ups […]