 CROSSFIT
Overhead squat 3-3-3-3-3 CROSSFIT LITE Overhead squat 5-5-5-5-5 FINISHER 100 KB Swings * Every time you put the KB down, perform 20 hollow rocks. * Use a light-ish KB. Post scores to comments.
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 A little about yourself:
My name is Kgopotso but everyone calls me Sparks or the ink doctor, I am 33 👀 comes as a shock because apparently I look 26 🕺🏽🥰 lol and I work as a professional tattoo artist since 2010 and also run a water and ice business to help two of my brothers since they were unemployed. Oh we also do corporate identity and branding. Why do you work out? Health is wealth and I want a stunning body. What do you love about CrossFit Pretoria? The vibe. Friendly members and the coaches always show best interest in making sure you getting those goals you set out. Most memorable CrossFit Pretoria workout? Any workout with Burpees 🤣 I hate them. Tell us a little more about yourself: I enjoy Listening to hip hop, rap, ebb and soul. Since I’ve been with CrossFit Pretoria I’ve started listening to rock/metal, it is actually hood music haha. My interests are : cycling and exploring South Africa / Africa Hobbies : I game PS, Xbox is for the weak 😅😅 hahaha Food: don’t have a favorite plate but anything that’s good for my body, I’ll consume it (except for pork).  CROSSFIT
7min AMRAP: 10 Power cleans 50/35kg 20 Push-ups CROSSFIT LITE 7min AMRAP: 10 Russian KB swings 24/16kg 20 Push-ups Post scores to comments. Learning gymnastics skills can be frustrating, but Dave Durante explains why the return is well worth the investment.  Be patient and limit frustration.
 CROSSFIT
12min AMRAP: 3 Rope climbs 12 Push presses 50/35kg 50 Double-unders CROSSFIT LITE .12min AMRAP: 6 Jumping Pull Ups 6 Hanging Knee Raises 12 Push presses 20/15kg 75 Single Skips Post scores to comments.  CROSSFIT
Front squat 5-5-3-3-3-1-1-1-1-1 Run 1 mile 1 set every 2 minutes CROSSFIT LITE Front squat 5-5-3-3-3-1-1-1-1-1 Run 1 mile 1 set every 2 minutes  CROSSFIT
10min AMRAP: 10 Handstand push-ups 20 Calorie row 30 Alternating pistols CROSSFIT LITE 10min AMRAP: 10 Push Ups 20 Calorie row 30 Air Squats Post scores to comments.  CROSSFIT
For time: 25 Pull-ups 10 Muscle-ups 2.4k Run 10 Muscle-ups 25 Pull-ups CROSSFIT LITE For time: 25 Ring Rows 10 Bent Over Rows 16/8kg 1km Run 10 Bent Over Rows 16/8kg 25 Ring Rows 16/8kg KB per hand. Post scores to comments.  SWEATFEST SATURDAY
For Time: 3000m Row 300 Double Unders 5000m Run Post scores to comments.  CROSSFIT
For Time: 42 Medball sit-ups 20/14lbs 21 Clusters 40/30kg 30 Medball sit-ups 20/14lbs 15 Clusters 40/30kg 18 Medball sit-ups 20/14lbs 9 Clusters 40/30kg CROSSFIT LITE For Time: 42 Medball sit-ups 14/8lbs 21 Burpees 30 Medball sit-ups 14/8lbs 15 Burpees 18 Medball sit-ups 14/8lbs 9 Burpees Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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