Strength 15 Min to build to today’s 1RM Front Squat Squat WOD 5 FSQ EMOM for 10Min @ 50% of 1RM WOD AMRAP 10 3 Wall Climbers 6 Pull Ups 9 Thrusters A:30kg/45kg B:20kg/35kg C:45kg/60kg We are starting a new six week cycle today. Well done to everybody on their PBs last week, you showed that your hard work is… Read more →
Tag: Crossfit pretoria east
WOD 15 October 2013
Strength 15 min to build to a 1RM Clean then 5 min of 25m shuttles for total distance WOD Tabata: KB Swings Wall Balls Ring Dips STRETCH Read more →
WOD 3 October 2013
Strength EMOM for 12 min: 1 Push Press 1 Split Jerk @ 80% 1RM WOD 10 Min AMRAP 7 Bar Push Ups 7 Hang Cleans 7 Push Press A: 30kg/50kg B: 20kg/40kg C: 40kg/60kg Finish with Core Work Read more →
2 October 2013
Bring your running shoes, and your heart. I expect to see you all there, no excuses…. Learn to love your goats 🙂 Read more →
WOD 30 September 2013
Strength Back Squat EMOM for 10min: 3 reps @ 80% 1RM Technique Snatch WOD 10 Min AMRAP: 10 Snatches 10 Box Jumps Stretch Read more →
WOD 26 September 2013
Strength and Technique Weighted Pull-ups and Ring dips 3-3-3-3-3 WOD 1 min of: Tyre Pulls Overhead Squat Pull-up hold Rest 4 rounds Recover and Mobilise Read more →