- WORKOUT:
“Cindy”
20min AMRAP:
5 pull ups
10 push ups
15 air squats
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CrossFit Pretoria
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CrossFit Pretoria2017-12-31 18:21:232018-01-02 14:48:36WOD - Monday 1 January 2018
- STRENGTH:
Back squats
3-3-3-3-3 @ 75% of 1RM
- METCON:
21-15-9
Toes to bar
42-30-18
Alternating pistols
- CFP LITE:
21-15-9
Hollow rocks
42-30-9
Wallballs
- CFP PERFORMANCE:
For time:
1k run
30 handstand push ups
1k row
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CrossFit Pretoria
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CrossFit Pretoria2017-12-21 18:00:052017-12-21 18:00:05WOD - Friday 22 December 2017
- METCON:
15min AMRAP
200m run
9 ring dips
3 wall walks
- CFP LITE:
15min AMRAP
200m run
9 push ups
10m bear crawl
- MIDLINE:
10 sets
10second hollow hold
10sec arch hold
Alternating after each hold
*allow 5 second transition between positions and rest as needed between sets
- CFP PERFORMANCE:
1RM Snatch
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CrossFit Pretoria
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CrossFit Pretoria2017-12-20 18:57:272017-12-20 18:57:27WOD - Thursday 21 December 2017
- STRENGTH:
Overhead Squat
8-8-8-8
- METCON:
5 rounds:
15 burpees
15 box jump overs
- CFP+:
GHD Sit up technique
- CFP PERFORMANCE:
10 x 200m sprint
Rest as needed
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CrossFit Pretoria
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CrossFit Pretoria2017-12-19 18:00:062017-12-19 18:00:06WOD - Wednesday 20 December 2017
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CrossFit Pretoria
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CrossFit Pretoria2017-12-18 18:00:032017-12-18 18:00:03WOD - Tuesday 19 December 2017
- METCON:
18min AMRAP:
75 Double Unders
25 KB Swings
Max rep unbroken Wall Balls
- CFP LITE:
18min AMRAP:
100 single skips
25 KB Swings
15 jumping squats
- GYMNASTICS:
10min EMOM:
Opt 1: 1-3 Strict MU
Opt 2: 3-6 MU
Opt 3: 1-5 False Grip Pull ups
Opt 4: 5-10 False Grip Ring Row
- CFP PERFORMANCE:
10 rounds:
100m sprint
Rest 90secs
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CrossFit Pretoria
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CrossFit Pretoria2017-12-17 18:00:042017-12-17 18:00:04WOD - Monday 18 December 2017
- STRENGTH:
Hang snatch
2-2-2-2-2-2-2-2 @ 75%
- METCON:
12min AMRAP:
8 single arm kettlebell overhead squat
4 ring muscle ups
12 calorie row
- CFP LITE:
12min AMRAP:
8 goblet squats
8 ring rows
12 kb sumo deadlift high pulls
- CFP PERFORMANCE:
5 Rounds:
Every 4mins
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks 60/40kg
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CrossFit Pretoria
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CrossFit Pretoria2017-12-14 18:00:052017-12-14 18:00:05WOD - Friday 15 December 2017
- STRENGTH:
Single leg double DB/ KB deadlift 5×5 R+L
(No prescribed weight)
*Immediately into 3 single leg broad jumps (R+L)
- METCON:
7 Rounds for time:
12 Box Jump Overs
12 KB Swings
- CFP LITE:
7 Rounds for time:
12 Broad jumps
12 KB Swings
- CFP+:
Pull up technique
- CFP PERFORMANCE:
5k row for time
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CrossFit Pretoria
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CrossFit Pretoria2017-12-13 18:00:042017-12-13 18:00:04WOD - Thursday 14 December 2017
- METCON:
For time:
1.2k Run
30 Pull Ups
15 Front Squats
30 Pull Ups
15 Overhead Squats
1.2k Run
- CFP LITE:
For time:
800m run
30 Ring rows
30 squats
30 Ring rows
30 squats
800m row
- CFP+:
Squat clean technique
- CFP PERFORMANCE:
Midline
3 Sets, Not For Time:
10 Glute Ham Raises
20 GHD Sit-Ups
10 Hip and Back Extensions
20 Empty Barbell Good Mornings
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CrossFit Pretoria
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CrossFit Pretoria2017-12-12 18:00:052017-12-12 18:00:05WOD - Wednesday 13 December 2017
- STRENGTH:
Back squat
10-10-10-10-10 @ 75% of 1RM
- METCON:
12min AMRAP:
8 toes to bar
12 back rack lunges
8 handstand push ups
24 double unders
- CFP LITE:
12min AMRAP:
8 hollow rocks
12 medball walking lunges
8 push ups
50 single skips
- CFP+:
Pull up technique
- CFP PERFORMANCE:
For Time:
1500m Row
150 Double Unders
50 Calorie Assault Bike
150 Double Unders
1500m Row
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CrossFit Pretoria
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CrossFit Pretoria2017-12-11 18:00:042017-12-11 18:00:04WOD - Tuesday 12 December 2017