Tag: CrossFit in Pretoria

WOD 18 November 2013

Strength

Front Squat 1 Rep EMOM for 10 Min @ 90% 1RM

WOD

12 Min AMRAP

5 Bar Push-ups
10 Snatches
15 Lateral Jumps (over bar)

A: 30kg/50kg
B: 20kg/40kg
C: 40kg/60kg

CORE WORK

success

WOD 11 November 2013

Strength

Front Squat 2 reps EMOM for 10 min @ 80% 1RM

WOD

12 Min AMRAP

5 Chest-to-Bar Pull Ups
10 KB Swings
15 Box Jumps

Shoulder rehab and mobility

NeverForget

WOD for 7 November 2013

Strength

Push Press 3 reps EMOM for 10min @ 70% 1RM

WOD

12 Min AMRAP

7 KB Swings
1 Hill Sprint

Short cuts

WOD 6 November 2013

Wednesday is RxIt Day

So come along, challenge yourself, cheer others on!

You can find the Rx (Elite) WOW here

And the Scaled WOW here

Entries are still open, so if you want to log your scores, even if you missed the first week, you can still enter here

There will be another opportunity to do the WOW on Saturday at 9am.

Pat-Sherwood-Quote

WOD 31 October 2013

Strength

Push Press
3 reps EMOM for 10 minutes @ 60% 1RM

WOD

20 Min AMRAP:

25m Tyre Flips
25 Double Unders (100 singles)
400m

go

WOD 21 October 2013

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 →

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 14 October 2013

Strength 15 Min to build to a 1RM Back Squat 10 Min to find Max Weighted Pull-Up 1 Min Max reps Push ups WOD “Lady Squat-a-lot” Stretch Read more →

WOD 11 October 2013

This week we stepped it up, and you came to the party. Well done. This Friday’s WOD is the ultimate party. It will challenge you but you will leave feeling accomplished. Next week we re-test. See you all at the box!! Read more →