Tag: CrossFit Pretoria

24 March 2014 WOD

Strength Front Squat: 1 Rep every 2 Minutes @ 90% 1RM Technique Overhead Squat: 3 reps, 5 sets WOD AMRAP 10: 5 Deadlifts (A: 80/55kg B: 60/35kg C: 100/75kg) 10 Pull Ups 15 Push Ups   Read more →

13 January 2014 WOD

Strength

Test 1RM Back Squat in 15 min

then

5 reps EMOM for 10 min

@ 50% of 1RM

WOD

7 Min AMRAP

Burpees

burpees

7 January 2014 WOD

STRENGTH 5 x 3 Push Press @ 60-80% 1RM (15min) WOD 5 Rounds for time: 10 Push Ups (Charlie: Clapping) 10 KB Swings (Charlie: Heavy) 10 Sit ups (Charlie: V-ups) Cut-off: 15 minutes CORE and MOBILITY Read more →

WOD for 19 November 2013

Strength

Pull-ups and Ring Dips 3-3-3-3-3 (Weighted)

WOD

5 Rounds for Time:

30 Double unders
10 Deadlifts
15 Double Unders
5 Deadlifts

A: 70kg/100kg
B: 35kg/60kg
C: 100kg/140kg

Crossfit

WOD 22 October 2013

Strength

Weighted Pull-Ups and Ring Dips 5-5-5-5-5

WOD

1 Min Work 1 Min Rest:

7 Hang Power Cleans
7 Push Ups
Max Double Unders in Remaining Time

5 Sets

A: 35kg/60kg
B: 20kg/40kg
C: 45kg/75kg

Mobility and Shoulder Prehab

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WOD 17 October 2013

Strength and Technique 15 Min to build to a 1RM Snatch Then Max dead hang hold Max plank hold WOD AMRAP 8: 50 meter tyre drag 10 floor wipers Read more →

WOD 7 October 2013

A little step up this week… Dig deep and hang on, it will be worth it! Strength EMOM for 10 min: 1 Back Squat @ 90% 1RM WOD Every other minute for 16 minutes (8 sets): 5 Pull-ups 5 Thrusters Max burpees for remaining time Rest 1 minute Score is burpees only A: 30kg/45kg B: 15kg/30kg C: 40kg/60kg 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 →

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 →