​We are hosting SA’s BIG 5K and we’re running for CHARITY🏃🏼‍♀️💨🏃‍♂️💨


Everyone and anyone is welcome. You have the option to complete the 5k on your OWN time. Run it, walk it, walk your doggies or take a jog with your pram, it’s YOUR CHOICE!


20% of ALL Pretoria entries will be donated to CHARITY KEEPERS!


BUT WAIT, THERE’S MORE 🤩


One lucky winner takes 15% of National entry fees in cash with the lucky draw on Saturday evening, 25 March💰🍀


♦️When: Saturday, 25 March 2023
♦️Start and Finish: CrossFit Pretoria, 77 Lys Street, Rietfontein
♦️Time: Dry start between 8:00am and 09:15am
♦️Cost: R50 per entry (Free entry for children under 13)
*First 50 entries gets a free Bandana 🇿🇦 


Sign up via the link below and choose “Pretoria” as your venue if you would like to join the FUN RUN with us ⬇️

​Monday 
Warmup 
400m run
2 rounds
10 samson lunges 
10 second calf stretch
10 hamstring walks
20 second high knees 
5 acap pull ups + 5 normal pull ups 

S&S 
22min Time cap
6 rounds:
400m run 
Into 
200m fast 
Rest 1 min

WOD
AMRAP 8 min:
25 air squats
5 burpee pull ups
25 lunges 
5 burpee pull ups 

Tuesday
Warmup 
10/8 cals 
2 rounds 
5 deadlifts + 5 hang cleans + 5 shoulder 2 overhead
10 pvc pass throughs 
10 seconds hip opener lunges

WOD
Time cap 35 min 
14 rounds you go, I go:
14/11 calories 
9 deadlifts
6 hang cleans 
3 shoulder 2 overhead
Weight (rx 60/40)  (adv 70/50)
*In time remaining establish a 1RM complex of:
1 deadlift
1 hang clean
1 shoulder to overhead. 

Wednesday
Warm up
3 rounds 
5 back squats increase in weight each round
5 inch worms 
30 seconds adductor stretch 
10 box step ups

S&S
EMOM 15 min:
Min 1: 30 second max back squats @ 60% of 1rm
Min 2: 30 seconds max jumping lunges 
Min 3 : 40 seconds wall sit

WOD: 
21-15-9 
HSPU (adv do strict)
C2B
*12 box step overs (adv with dumbell) after each set

Thursday
Warmup 
2 rounds
10 shoulder taps in push up position
10 glute bridges
5 pull ups  
10 step ups

S&S
Handstand walk skill
~kicking up against wall
~ holding against wall
~walking to wall 
~free-standing walk
**only when comfortable with handstand walks do: 
For time
5m , 10m, 15m, 10m , 5m 
Rest 30seconds between rounds 

WOD
5 rounds:
12 goblet squats, (adv can do overhead squats w dumbell)
8 burpee box jump overs 

Friday 
Warmup 
Warmup workout
3 rounds
30 singles
5 shoulder to overhead w db
5 db hang cleans
10 goblet squats
Same weight as workout weight. 

S&S 
EMOM 16:
Min 1: 40 seconds max shoulder to overhead w dumbell
Min 2: 40 seconds max db hang cleans 
Min 3: 40 seconds max double unders 
Min 4: rest 

WOD
3 rounds:
10 Overhead squats 
200m run
5 Wall walks
200m run
10 Snatch 
200m run
15 Handstand push up
Weight: 60/40 

Monday 
Warm up:
Buy in 400m run
3 rounds 
20 seconds calf stretch
10 glute bridges 
10 front squats 
10 muscle snatches 

S&S 
3:30 min x 5:
30 DU’s (45 singles) 
10 thrusters 40/25
200m run 
Time cap - 3 min per set (have to rest at least 30 seconds)

Workout:
15-12-9-6-3 
Snatches(40/25)
Burpees over the bar

Tuesday
Warm up
2 rounds 
10 Box step up
10 lunge twist to same side
10 alt v- ups 
10 strict presses

S&S 
Complex: 5 sets to find a heavy 
1 push press
1 push jerk
1 split jerk 

Workout 
Amrap 6 min:
14 alt v-ups
12 Box jumps 
10 DB alt hang clean and jerks 
Rest 1 min 
Amrap 6 min:
14 T2B
12 box step ups with DB
10 dumbell hang snatches 
Rest 1 min 

Wednesday 
Warm up 
buy in 200m run
3 rounds 
10 sec calf stretch 
5 push up into downward dog
10 glute bridges 
5 inch worms 

Workout 
You go I go 14 rounds (adv do 16) (35min cap)
200m run 
12 Kettlebell swings 
3 Wall walks 

Thursday 
Warm up
Amrap 8 min:
10 deadlifts
10 push ups 
10 push up shoulder taps 
20 sec adductor stretch 

S&S
4 rounds (as fast as possible):
30 alt v- ups 
30 russian twists (adv with weight)
30 knee tucks 
*Rest 1 min between rounds 

Workout
15 min time cap:
21-15-9 
Deadlifts adv(100/70) (rx-80/55)
HSPU 
-into-
21-15-9 
Deadlifts 
10 m Handstand walk after each set of deadlifts 


Friday 
Warmup 
-Row to a 100m and try to stop on 100m exactly. Every 5 meters before or past 100m do 3 burpees
Into 2 rounds
5 muscle snatches + 5 normal snatches
10 wall ball thrusters 
10 glute bridges 


S&S
Emom 16:
1 12/10 cals row
2 10 burpees 
3 12 shuttles(7.5m) 
4 10 snatches(40/25)


Workout
4 rounds:
20 Wall balls 
5 Bar Muscle ups
20 shoulder to overheads (40/25)
Rest 1 min between rounds 




Saterday
Workout:
400m run together 
-Into 2 rounds 
30 front rack lunges 
30 pull ups


400m run together 
-Into 3 rounds 
20 back rack lunges 
20 chest 2 bar


400m run together 
Into 4 rounds 
10 overhead lunges 
6 rope climbs


(40 / 25)

Monday 
OPEN 23.3 

Tuesday 
Warm up: 
8 min EMOM 
10 Hip opener lunges 
20 sec pigeon stretch 
20 sec calf stretch 
5 Back squats (increase each round) 

S&S: Back squat 
Every 2 min x 6 sets 
3 Back squats @ 75% - 80% of 1RM 
12 Jumping squats 

WoD: 4 Rounds 
12 Front rack Lunges (40/25) 
200m Run 
15 Toes 2 Bar 
50 Double Unders (75 singles) 

Wednesday 
Warm up: 
3 Rounds 
10 Good mornings 
10 Wall balls FS 
5 power cleans 
10 PVC lat stretches 

WoD: Teams of 2 - YOU GO, I GO
16 Rounds 
12 Wall balls 
8 Power cleans (50/35) 
14/11 Calorie row 

Thursday 
Warm up: 
8 min EMOM  
10 Airplane DL 
5 Scapular pull ups + 5 Strict pull ups 
10 PVC elbow stretch 
5 Deadlifts + 5 Power cleans 

S&S: 12 min EMOM 
1; 3 Power clean & Jerk (work with heavy weight)
2; 40 sec plank 

WoD: 6 Rounds 
12 Deadlifts (60/40)(adv. 80/55)
12 C2B 
50 Double Unders between rounds 

Friday
Warm up: 
8 min EMOM 
10 Hip Opener Lunges 
10 Supermans + 10 Airplane DL 
10 push up into down dog 
5 Deadlifts + 5 Strict press (EB)

S&S: 6 sets Kettlebell Complex: (can increase in weight)
5 Deadlifts 
4 Cleans 
3 STOH 
2 Snatches 

WoD: 14 min AMRAP 
7 Box Jump Overs 
7 Burpees 
7 DB Snatch (switch hand every round) 

Saturday 
WoD: Teams of 2 
For Time. 
100 Calories
80 push ups 
60 Toes 2 Bar 
40 Burpees 
800m Run together 
40 power cleans (40/25)
60 front squats (40/25)
80 Deadlifts (40/25)
100 Double Unders