Entries by CrossFit Pretoria

WOD – Wednesday 29 January 2020

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

WOD – Tuesday 28 January 2020

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 […]

WOD – Monday 27 January 2020

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: […]

WOD – Saturday 25 January 2020

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 + […]

WOD – Friday 24 January 2020

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 […]

WOD – Thursday 23 January 2020

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

WOD – Wednesday 22 January 2020

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

WOD – Tuesday 21 January 2020

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 […]

WOD – Monday 20 January 2020

QUOTE OF THE DAY: Even if you fall on your face, you’re still moving forward. – Victor Kiam GYMNASTICS: 10min pull up technique WORKOUT OF THE DAY: 5 Rounds for time: 50 Air Squats 20 Pull ups CROSSFIT LITE: 3-5 Rounds for time: 50 Air Squats 20 Pull ups