Tag: CrossFit in Pretoria

8 April 2014 WOD

Test: 1. 15 Min to find 1RM Split Jerk 2. 2 Min Max Box Jumps 3. 5 Min Shuttle Sprints WOD AMRAP 8: 8 KB Snatches 12 Goblet Squats 16 Sit Ups Read more →

7 April 2014 WOD

Test Week 1. 15 Minutes to find 1RM Front Squat 2. 10 Minutes to find 3RM Overhead Squat 3. 1 Min Max Reps Pull Ups WOD AMRAP 7: 10 KB Swings 10 Push Ups 10 T2B Read more →

25 March 2014 WOD

Strength Split Jerk: 1 Rep every 2 minutes @ 90% 1RM Skill Muscle Up WOD 4 Rounds for Time: 3 Wall Climbers 15 KB Swings 20 Jumping Lunges Finish with a 400m run Read more →

6 January 2014 WOD

Welcome back! It’s a new year, with new opportunities, and it’s CrossFit Games Open Season!! WOD Strength 5 x 3 Back Squat (60-80% 1RM) in 15 min Then 4 Rounds for time: A: 400m and 15 Back Squats (30/50kg) B: 400m and 10 Back Squats (off a rack) (20/40kg) C: 400m and 20 Back Squats (40/60kg) Read more →

WOD 10 December 2013

Strength Weighted Pull-Ups and Ring Dips 3.3.3.3.3 Skill Hang Snatch WOD AMRAP 10 7 Pull Ups (Charlie: chest to bar) 7 KB Swings (Heavy) 20 Double Unders Read more →

WOD 6 December 2013

300workout

“300”

25 Pull Ups
50 Deadlifts (40/60kg)
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 Single Arm Clean and Press (8/16kg)
25 Pull Ups

Remember the WOD on Saturday at 8am and then the year end braai at 4pm in the afternoon Saturday. Put your name on the board!