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CrossFit Pretoria
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CrossFit Pretoria2020-01-30 18:00:062020-01-30 18:00:06WOD - Friday 31 January 2020
- QUOTE OF THE DAY:
If you ask me what I came into this life to do, I will tell you, I came to live out loud. – Emile Zola
- STRENGTH:
Establish a 1RM hang power clean
- WORKOUT OF THE DAY:
For time:
50 Hang Power Cleans 60/40kg
150 Double-unders
50 Chest to bar pull-ups
- CROSSFIT LITE:
For time:
50 Kb swings
300 singles
50 Ring rows
- SWEATFEST:
2 X 1500m row
rest 2:1
2 x 50 calorie assault bike
rest 2:1
- QUOTE OF THE DAY:
If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn
- WORKOUT OF THE DAY:
21-15-9-15-21 reps of:
Push Press 50/35kg
Goblet lunges 24/16kg
- CROSSFIT LITE:
21-15-9-15-21 reps of:
Push Press 20/15kg
Walking lunges
- QUOTE OF THE DAY:
I intend to live forever. So far, so good. – Steven Wright
- WORKOUT OF THE DAY:
For time:
100m Handstand Walk
100 Wall Balls
100 Toes to bar
*Break up any way you want
- CROSSFIT LITE:
For time:
100 alternating DB press
100 Wall Balls
100 Abmat sit ups
*Break up any way you want
- SWEATFEST:
For time:
1500m row
60 Calorie assault bike
- QUOTE OF THE DAY:
I have not failed, I have just found 10000 ways that wont work. – Thomas Edison
- WORKOUT OF THE DAY:
HELEN FOR HOUNDS
3 Rounds:400m run
21 Kettlebell swings 24/16kg
12 Pull ups
- CROSSFIT LITE:
HELEN FOR HOUNDS
3 Rounds:
400m run
21 Kettlebell swings
12 Pull ups
- HELEN FOR HOUNDS:
Join us for todays workout and bring along any food, toy or blanket donations for the animals at Wetnose Animal Rescue Shelter.
- SATURDAY SMASH-UP:
4 rounds:
30 kb swings 24/16kg
30 burpees
30 abmat sit ups
rest 5mins
3 rounds:
15 deadlifts 100/60kg
20 box jump overs
25 pull ups
rest 5mins
2 rounds:
50 double unders
35 knees to elbows
200m farmers carry 24/16kg (in each hand)
Option 1: Workout 1
Option 2: Workout 1 + 2
Option 3: Workout 1 + 2 + 3
- QUOTE OF THE DAY:
Growing old is mandatory, but growing up is optional. – Walt Disney
- WORKOUT OF THE DAY:
For time:
50 Pistols
20 Pull-ups
40 Pistols
20 Pull-ups
30 Pistols
20 Pull-ups
20 Pistols
20 Pull-ups
10 Pistols
- CROSSFIT LITE:
For time:
50 Squats
20 Jumping Pull-ups
40 Squats
20 Jumping Pull-ups
30 Squats
20 Jumping Pull-ups
20 Squats
20 Jumping Pull-ups
10 Squats
- QUOTE OF THE DAY:
Fear cannot be without hope nor hope without fear. – Baruch Spinoza
- WEIGHTLIFTING:
Work up to a 1RM Power Snatch
- WORKOUT OF THE DAY:
21-15-9 reps of:
Power Snatch 40/30kg
Double-unders, 4x Reps
- CROSSFIT LITE:
21-15-9 reps of:
Kb swings
Singles, 6x Reps
- SWEATFEST:
8 x 1200m bike
rest 1:1
- QUOTE OF THE DAY:
Excellence is not a skill. It is an attitude. – Ralph Marston
- WORKOUT OF THE DAY:
AMRAP 7 minutes of:
7 Burpee Box Jumps
7 Ring Muscle-ups
7 Front Squats 90/50kg
- CROSSFIT LITE:
AMRAP 7 minutes of:
7 Burpee Box Jumps
7 Jumping pull ups
7 Goblet squats
- QUOTE OF THE DAY:
Even miracles take a little time. – Fairy Godmother
- STRENGTH:
Establish a 3RM deadlift
- WORKOUT OF THE DAY:
For time:
50 Abmat Sit-usp
25 Deadlifts 100/60kg
50 Abmat Sit-ups
25 Deadlifts
50 Abmat Sit-ups
- CROSSFIT LITE:
For time:
50 Abmat Sit-usp
25 Kb Deadlifts
50 Abmat Sit-ups
25 Kb Deadlifts
50 Abmat Sit-ups
- SWEATFEST:
8 x 500m row
rest 1:1
