WOD – Sunday 8 January 2017

  • GET OUTSIDE AND USE YOUR FITNESS:
    Do something different with your fitness today!

WOD – Saturday 7 January 2017

  • SATURDAY SESSION:
    Come in and choose one of the following WODs:
    – CrossFit Endurance
    – CrossFit Strongman
    – CrossFit Gymnastics
    – CrossFit Mainsite
    You’ll find out what they are when you get to the box!

WOD – Friday 6 January 2017

  • STRENGTH:
    Deadlift
    16-14-12-10-8-8RM
    Score heaviest set of
  • METCON:
    For time: (14min CAP)
    20 – 15 – 10 – 5
    Thrusters 40/30kg
    Burpee box jump overs
  • CFP PERFORMANCE:
    4 Rounds – not for time
    14 Front rack lunges @ 60% of front squat
    Max effort strict pull-ups
    Max effort Strict Ring rows
    10 single leg each side romanian deadlift @30% of deadlift

WOD – Thursday 5 January 2017

  • STRENGTH:
    Barbell Row
    7-7-7-7-7
  • METCON:
    5 Rounds for reps
    1 Min Max burpee C2B
    1 Min Max Overhead Squats 40/30kg
    1 Min Max handstand walk (1 metre = 1 rep)

    Rest 1 minute between rounds

  • CFP PERFORMANCE:
    For time:
    5 deadlifts 90/60kg
    5 hang power cleans
    5 Front squats
    4 deadlifts
    4 hang power cleans
    4 Front squats
    3 deadlifts 110/70kg
    3 hang power cleans
    3 Front squats
    2 deadlifts 120/75kg
    2 hang power cleans
    2 Front squats
    1 deadlifts 130/80kg
    1 hang power clean
    1 Front squat
  • CFP+:
    4 X 800m run
    1:1 rest (Example: If it takes you 3:30 to run 800m you rest 3:30)

WOD – Wednesday 4 January 2017

  • METCON:
    For time (CAP 20min)

    1K Med ball run
    80 KB snatch 24/16kg (40 R+L)
    1K Med ball run

  • PARTNER WOD:
    20min Partner AMRAP:

    20 KB snatch 24/16 kg
    20 Sit ups

    Partner 1 starts with Kb snatches and Sit-ups
    Partner 2 runs 400m with Medball

    *When partner 2 returns they take over where partner 1 left off.

    *Score = total rounds and reps as a team

  • STRETCH:
    Quads
    Shoulders
    Lower back
  • CFP PERFORMANCE:
    Back squats
    5-5-5-5-5 @ 80-85%
  • CFP+:
    3 Position Snatch
    1 High Hang + 1 Mid hang + 1 Below the knee
    Work up to a heavy set in 20mins.

WOD – Tuesday 3 January 2017

  • OLYMPIC LIFTING:
    Clean and Jerk

    11min EMOM
    2 Squat Cleans + 1 Jerks @ 80-85% of 1RM
    Can reset.

  • METCON:
    20-18-16-14-12 (12 min cap)
    Wall Balls
    Power Snatch 35/25kg
  • CFP PERFORMANCE:
    Rowing intervals
    5 x 500m
    2min Rest
  • CFP+:
    Mobility:
    4min Pigeon Pose (2min per side)
    4min Couch Stretch (2min per side)
    4min Dragon Pose (2min per side)
    4min Childs Pose
    4min Seated head to knee (2min per side)

WOD – Monday 2 January 2017

  • STRENGTH:
    Front Squat
    10 @ 40%
    10 @ 50%
    20 @ 55%
    The set of 20 is the main working set.
    Add 2.5-5% from previous week.
  • METCON:
    9min AMRAP
    6 Squat Cleans 65/45kg
    9 Push Press 65/45kg
    30 Double unders
  • CFP PERFORMANCE:
    Hang Snatch
    10-10-10 touch and go hang snatch @ 60%-70% of 1RM snatch.
    Rest as needed in between.
    20-20-20 Toes to bar (Goal is unbroken reps).
    Rest as needed in between.
  • HOME WOD:
    9min AMRAP:
    9 Squats
    9 push ups
    30 Jumping Jacks

MEMBER TESTIMONIAL – MARI-LOUISE VAN DER MERWE

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CrossFit Pretoria, where I draw a new line in the sand each WOD thinking of my capabilities and then somehow with the help of the excellent coaches, I cross it every time. On my CrossFit journey in 4 months I’ve lost 14kg, 10% body fat and I’ve adapted to a healthier lifestyle.

I’ve had a complete mind shift and I really have CrossFit to thank for that. CrossFit and especially CrossFit Pretoria builds community like nothing I’ve ever seen before. There is something special about enduring the suffering of Fran together and seeing fellow members smash PBs like it’s nothing, or writing a time you’re proud of on the whiteboard, that you really can’t put into words.

It’s the motivational encouragement from someone lifting heavier than you and your coach saying “you’ve really improved” that makes you want to set a goal so big that you can’t achieve it until you grow into a person who can. People doing CrossFit exhibit strength and will give you the courage to do the same.

CrossFit reminds you to have goals but to write them in pencil and CrossFit teaches you that if you’re the strongest person in the box then you’re probably in the wrong box. As cliché as this may sound, I promise CrossFit is one of the few places left in the world where hard work actually pays off. I owe a great deal to CrossFit Pretoria and their coaching staff and can’t thank them enough for their influence in my daily life. CrossFit Pretoria is a place that will change you, if you let it.

 

WOD – Friday 30 December 2016

  • METCON:
    For time:
    18-15-12-9-6-3
    KB Swings 24/16kg
    Burpee Box Jump Overs
    Toes to bar
  • STRENGTH:
    Strict Pull Ups / Kipping Pull Ups
    4 sets of:
    5-10 Strict Pull Ups + ME Kipping Pull Ups
    Score total reps from 4 sets
    Rest 3min between sets
  • CFP PERFORMANCE:
    Part A
    Build to max snatch balance + 3 overhead squats
    Part B
    Max overhead squats at 80% of today’s max snatch balance + 3 overhead squats
  • TRAVEL WOD:
    For time:
    18-15-12-9-6-3
    Inch worms
    Burpees
    Hollow rocks

WOD – Thursday 29 December 2016

  • STRENGTH:
    Back Rack Box Step Ups
    6-6-6-6-6-6 (3R+3L)
    Score heaviest set
  • METCON:
    18min AMRAP:
    15 Bar Muscle ups
    150 Double Unders
    75 KB swings
  • CFP PERFORMANCE:
    5 Rounds:
    25 calorie Row
    6 Muscle ups or 12 chest to bar/pull-ups
    Rest 2min
    *Hit these as hard as possible
  • TRAVEL WOD:
    18min AMRAP:
    15 Burpees
    25 Sit-ups
    35 Lunges