WOD – Tuesday 6 December 2016

  • METCON:
    3 rounds: (CAP 21min)
    150 Double Unders
    5 rounds of
    3 Power Cleans 70/45kg
    6 Push Ups
    9 Air Squats
  • SKILL:
    6min AMRAP:
    1 Strict MU + 1 Kipping MU + 1 Ring Dip
    *Scale to 2 kipping MU + Ring Dip
  • CFP PERFORMANCE:
    Accessory Work
    5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
    5 x 10 Double KB Bent over row 24/16kg
    5 x 10 Strict Pull-ups
    10 x 15 Weighted GHD Back extension 15/10kg
  • TRAVEL WOD:
    For time:
    150 air squats
    5 rounds of
    10 burpees
    20 sit-ups

WOD – Monday 5 December 2016

  • STRENGTH:
    Deadlift
    12-10-8-6-4-4RM
  • METCON:
    For time:
    800m run
    70 wall balls
    60 box jumps
    50 Sumo deadlift high pulls 40/30kg

WOD – Saturday 3 December 2016

  • STRONGMAN:
    Death by back squat @ 50% BW:
    1 rep on the first min,
    2 reps on the second min,
    3 reps on the 3rd min,
    etc..
  • GYMNASTICS:
    15min AMRAP:
    7 Burpees
    14 hollow rocks
  • CROSSFIT MAINSITE:
    50-40-30-20-10
    Sit-ups
    KB swings
  • ENDURANCE:
    “Michael”
    3 rounds
    800m run
    50 sit-ups
    50 back extensions

WOD – Friday 2 December 2016

  • STRENGTH:
    4 sets of:
    3 strict press + 7 push press @ 80-85% of strict press.
    2mins rest
  • METCON:
    10min AMRAP:
    First 5mins
    7 hang power cleans 60/40kg
    21 double unders

    Second 5mins
    14 deadlifts 60/40kg
    21 double unders

    Score = total reps

WOD – Thursday 1 December 2016

  • METCON:
    50-40-30-20-10
    Medball cleans
    5-4-3-2-1
    Rope climbs
  • MIDLINE:
    4 sets:
    5-10 strict toes to bar into,
    5-10 strict knees to elbows
    rest 90secs

WOD – Wednesday 30 November 2016

  • METCON:
    “Daniel”
    50 pull-ups
    400m run
    21 thrusters
    800m run
    21 thrusters
    400m run
    50 pull-ups
  • MIDLINE:
    Tabata Hollow rocks

WOD – Tuesday 29 November 2016

  • STRENGTH:
    Front squats

10 @ 40%, 10 @ 50%, 20 @ 55%

  • METCON:
    “€œFight Gone Bad”
    3 rounds for reps:
    1min Wall Balls
    1min SDHP 35/25kg
    1min Box Jump
    1min Push Press 35/25kg
    1min Cal Row
    1min Rest

WOD – Monday 28 November 2016

METCON:
20min AMRAP

4 Muscle ups

7 Handstandpushups

12 KB Snatches

MOBILITY:
10min stretching/rolling
– shoulders
– lower back
– lats

WOD – Saturday 26 November 2016

  • CrossFit Pretoria Summer Showdown:
    Join us for an awesome day of CrossFit!

    There will be 100 athletes from all over the country taking on 3 workouts in both RX and Scaled divisions on the day.

    Browse through the vendors who will be selling food, drinks, clothing, gear, accessories, supplements and much much more…!

    Everyone and anyone is welcome to join us and watch the action!

    The event will run from 08:00 to 16:00.

    See you there!

WOD – Friday 25 November 2016

  • STRENGTH:
    15min establish a 1RM Back Squat
  • METCON:
    19min AMRAP
    8 Toes to Bar
    12 Push ups
    20 Wallballs