- WORKOUT OF THE DAY:
21-15-9
Hang squat clean 60/40kg
Bar facing burpees
Rest 5mins
15-12-9
Handstand push ups
Push jerks 70/45kg
Rest 5mins
12-9-6
Deadlifts 140/90kg
L-sit pull ups
Workout options:
A) Workout 1 only
B) Workout 1 and 2
C) Workout 1,2 and 3
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CrossFit Pretoria
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CrossFit Pretoria2019-08-30 18:00:072019-08-30 18:00:07WOD - Saturday 31 August 2019
- WORKOUT OF THE DAY:
Fran
21-15-9
Thrusters 43/30kg
Pull ups
- CROSSFIT LITE:
Bodyweight Fran
21-15-9
Burpees
Pull-ups
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CrossFit Pretoria
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CrossFit Pretoria2019-08-29 18:00:072019-08-29 18:00:07WOD - Friday 30 August 2019
- WEIGHTLIFTING:
Hang Power Clean
3-3-3-3-3
- WORKOUT OF THE DAY:
In a 10 minute window:
Run 1.6km
Max reps hang power clean 70/45kg
- CROSSFIT LITE:
In a 10 minute window:
Run 800m
Max reps KB swings 24/16kg
- SWEATFEST:
20min EMOM:
Minute 1 – Max Burpees
Minute 2 – Max Double unders
Minute 3 – Max Box jumps
Minute 4 – Rest
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CrossFit Pretoria
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CrossFit Pretoria2019-08-29 10:10:472019-08-29 10:10:47WOD - Thursday 29 August 2019
- WEIGHTLIFTING:
Hang Power Clean
3-3-3-3-3
- WORKOUT OF THE DAY:
In a 10 minute window:
Run 1.6km
Max reps hang power clean 70/45kg
- CROSSFIT LITE:
In a 10 minute window:
Run 800m
Max reps KB swings 24/16kg
- SWEATFEST:
20min EMOM:
Minute 1 – Max Burpees
Minute 2 – Max Double unders
Minute 3 – Max Box jumps
Minute 4 – Rest
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CrossFit Pretoria
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CrossFit Pretoria2019-08-29 10:10:322019-08-29 10:10:32WOD - Thursday 29 August 2019
- WEIGHTLIFTING:
Hang Power Clean
3-3-3-3-3
- WORKOUT OF THE DAY:
In a 10 minute window:
Run 1.6km
Max reps hang power clean 70/45kg
- CROSSFIT LITE:
In a 10 minute window:
Run 1.6km
Max reps KB swings 24/16kg
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CrossFit Pretoria
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CrossFit Pretoria2019-08-28 18:00:072019-08-28 18:00:07WOD - Thursday 29 August 2019
- WEIGHTLIFTING:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
- WORKOUT OF THE DAY:
5 Rounds for time:
12 Medicine Ball Cleans
10 Push-ups
8 Sit-ups
- CROSSFIT LITE:
5 Rounds for time:
12 Medicine Ball Cleans
10 Push-ups
8 Sit-ups
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CrossFit Pretoria
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CrossFit Pretoria2019-08-27 18:00:082019-08-27 18:00:08WOD - Wednesday 28 August 2019
- WORKOUT OF THE DAY:
7 Rounds for time:
15 Hollow rocks
5 Muscle-ups
- CROSSFIT LITE:
7 Rounds for time:
15 Abmat sit ups
10 Ring rows
- SWEATFEST:
20min AMRAP:
100 Calories bike
75 Calories row
50 Burpees
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CrossFit Pretoria
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CrossFit Pretoria2019-08-26 18:00:072019-08-26 18:00:07WOD - Tuesday 27 August 2019
- WORKOUT OF THE DAY:
3 Rounds for time:
800m run
20 Back Squats 85/55kg
- CROSSFIT LITE:
3 Rounds for time:
600m run
20 Back Squats 40/30kg
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CrossFit Pretoria
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CrossFit Pretoria2019-08-25 18:00:072019-08-25 18:00:07WOD - Monday 26 August 2019
- WORKOUT OF THE DAY:
3 Rounds:
400m run
15 Dumbell push press 22.5/15kg
12 Toes to bar
Rest 5mins
4 Rounds:
25m Dumbell walking lunge 22.5/15kg
20sec L-sit
15m Handstand walk
Rest 5mins
For time:
50/35 Calories bike
35 Hand release push ups
20 Chest to bar pull ups
Workout options:
A) Workout 1 only
B) Workout 1 and 2
C) Workout 1,2 and 3
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CrossFit Pretoria
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CrossFit Pretoria2019-08-23 18:00:072019-08-23 18:00:07WOD - Saturday 24 August 2019
- WEIGHTLIFTING:
Deadlift
5-5-5-5-5
- WORKOUT OF THE DAY:
3 Rounds for time:
15 Deadlifts 100/70kg
15 Bar facing burpees
- CROSSFIT LITE:
3 Rounds for time:
15 Deadlifts 60/40kg
15 Bar facing burpees
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CrossFit Pretoria
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CrossFit Pretoria2019-08-22 18:00:072019-08-22 18:00:07WOD - Friday 23 August 2019