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CrossFit Pretoria
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CrossFit Pretoria2018-07-31 18:00:052018-07-31 18:00:05WOD - Wednesday 1 August 2018
- WORKOUT OF THE DAY:
Teams of 2
8 Rounds For Time:
40 SDHP 35/25kg
200 Meter Medball run
- CROSSFIT LITE:
Teams of 2
8 Rounds For Time:
40 SDHP empty bar
200 Meter run
- CFP GYMNASTICS:
5min AMRAP: Pull ups
rest 3mins
5min AMRAP: Ring dips
rest 3mins
5min AMRAP: Pistols
- CFP BARBELL:
Push press
3-3-3-3-3
Strict press
5-5-5-5-5
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CrossFit Pretoria
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CrossFit Pretoria2018-07-30 18:00:042018-07-30 18:00:04WOD - Tuesday 31 July 2018
- WORKOUT OF THE DAY:
20min AMRAP:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie row
30 Toes to Bar
- CROSSFIT LITE:
20min AMRAP:
30 Dumbbell Snatches 15/10kg
30 Box step overs
30 Kb swings
30 Abmat sit ups
- CFP GYMNASTICS:
100 Hollow rocks
Every time you break 10 push ups.
- CFP BARBELL:
Power snatch
2-2-2-2-2
Snatch pull
3-3-3-3-3
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CrossFit Pretoria
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CrossFit Pretoria2018-07-29 18:00:042018-07-29 18:00:04WOD - Monday 30 July 2018
- SATURDAY SWEAT FEST!:
4 Rounds:
400m run
20 pull ups
30 push ups
40 abmat sit ups
50 air squats
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CrossFit Pretoria
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CrossFit Pretoria2018-07-27 18:00:072018-07-27 18:00:07WOD - Saturday 28 July 2018
- WORKOUT OF THE DAY:
0:00 â 10:00 â 1 Mile Run, Max Clean and Jerks 60/40
10:00 â 13:00 â Rest
13:00 â 20:00 â 800m Run, Max Power Snatch 50/35
20:00 â 23:00 â Rest
23:00 â 27:00 â 400m Run, Max Thrusters 40/30
- CROSSFIT LITE:
0:00 â 10:00 â 1000m row, Max burpees
10:00 â 13:00 â Rest
13:00 â 20:00 â 750m row, Max kb swings
20:00 â 23:00 â Rest
23:00 â 27:00 â 500m row, Max wallballs
- CFP GYMNASTICS:
5 sets max ring dips
5 sets max strict pull ups
5 sets max push ups
- CFP BARBELL:
Deadlift
Establish a 8RM
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CrossFit Pretoria
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CrossFit Pretoria2018-07-26 18:00:082018-07-26 18:00:08WOD - Friday 27 July 2018
- WORKOUT OF THE DAY:
20min AMRAP:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans 22.5/15kg
- CROSSFIT LITE:
20min AMRAP:
7 Jumping pull ups
7 DB push press
7 DB front squats
- CFP GYMNASTICS:
Tabata L-sit
- CFP BARBELL:
Muscle snatch
5-5-5-5-5
Power snatch
3-3-3-3-3
Snatch
1-1-1-1-1
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CrossFit Pretoria
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CrossFit Pretoria2018-07-25 18:00:052018-07-25 18:00:05WOD - Thursday 26 July 2018
- WORKOUT OF THE DAY:
5 Rounds:
10 Power Cleans 60/40
10 Burpees
- CROSSFIT LITE:
5 Rounds:
10 Medball cleans
10 Burpees
- CFP GYMNASTICS:
100 Ring rows for time.
Focus on full range of motion.
- CFP BARBELL:
Press
5-5-5-5-5
Push press
3-3-3-3-3
Split Jerk
1-1-1-1-1
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CrossFit Pretoria
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CrossFit Pretoria2018-07-24 18:00:042018-07-24 18:00:04WOD - Wednesday 25 July 2018
- WORKOUT OF THE DAY:
Front Squat
Heavy Set of 2
followed by…
For time:
30 Pull-ups
50 Thrusters 20/15
1,000 Meter Row
- CROSSFIT LITE:
15min EMOM:
7 Goblet squats
followed by…
For time:
30 Jumping pull ups
50 Wallballs
100 sdhp empty bar
- CFP GYMNSTICS:
Practice handstands
- CFP BARBELL:
Power clean
3-3-3-3-3
Push jerk
3-3-3-3-3
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CrossFit Pretoria
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CrossFit Pretoria2018-07-23 18:00:052018-07-23 18:00:05WOD - Tuesday 24 July 2018
- WORKOUT OF THE DAY:
15min AMRAP:
100 Meter Run, 2 Kettlebell Swings
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings
100 Meter Run, 10 Kettlebell Swings
- CROSSFIT LITE:
AMRAP 15:
100 Meter Run, 2 Kettlebell Swings
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings
100 Meter Run, 10 Kettlebell Swings
- CFP GYMNASTICS:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Push ups
- CFP BARBELL:
Snatch high pull
2-2-2-2-2
Overhead squat
2-2-2-2-2
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CrossFit Pretoria
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CrossFit Pretoria2018-07-22 18:00:062018-07-22 18:00:06WOD - Monday 23 July 2018
- WORKOUT OF THE DAY:
3 Rounds:
10 Front squats 85/60kg
20 Chest to bar pull-ups
50 Double unders
- CROSSFIT LITE:
3 Rounds:
10 Goblet squats
20 Jumping pull-ups
150 Single skips
- CFP GYMNASTICS:
10min max distance handstand walks
- CFP BARBELLS:
Deadlifts
10-1-10-1-10-1-10-1-10-1
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CrossFit Pretoria
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CrossFit Pretoria2018-07-19 18:00:042018-07-19 18:00:04WOD - Friday 20 July 2018