 CROSSFIT
"Cindy" 20min AMRAP: 5 Pull-ups 10 Push-ups 15 Squats CROSSFIT BASICS 20min AMRAP: 5 Ring rows 10 Push-ups 15 Squats Post scores to comments.
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 CROSSFIT
For time: 40-30-20-10 Box jumps Abmat sit-ups CROSSFIT BASICS For time: 40-30-20-10 Box Step ups Sit-ups Post scores to comments. CROSSFIT
"MURPH" 1.6km Run 100 pull ups 200 Push ups 300 Air squats 1.6km Run *Wear a 20lb weight vest. CROSSFIT BASICS Half Murph 800m Run 50 pull ups 100 Push ups 150 Air squats 800m Run  CROSSFIT
Tabata Bike/Row Tabata Box jumps Tabata Push press 35/25kg CROSSFIT BASICS Tabata Bike/Row Tabata Jumping squats Tabata Push ups Post scores to comments.  CROSSFIT
“ANGIE” For time: 100 Pull ups 100 Push ups 100 Sit ups 100 Squats CROSSFIT BASICS For time: 75 Ring rows 75 Push ups 75 Sit ups 75 Squats Post scores to comments.  CROSSFIT
Max unbroken Handstand walk Max distance broad jump Max unbroken double unders *15mins on each CROSSFIT BASICS Max unbroken Handstand walk Max distance broad jump Max unbroken double unders *15mins on each Post scores to comments. Although it might not be as fun or sexy as a 200kg deadlift or a two-minute Fran, taking time to log workout details can go a long way in helping you become a better CrossFitter.  We all inherently understand the benefits of keeping a training log. However, many of us are either not maintaining one or simply going through the motions by scribbling our WOD times in a notebook or spreadsheet.
 CROSSFIT
For time: 100 Burpees CROSSFIT BASICS For time: 100 Burpees Post scores to comments. FINISHER 1min max calories assault bike  CROSSFIT
3 Rounds for time: 50 Air squats 7 Ring muscle-Ups 10 Hang Power Cleans 60/40kg CROSSFIT BASICS 3 Rounds for time: 50 air squats 7 Low ring muscle ups 10 Kb swings 24/15kg Post scores to comments  CROSSFIT
5 Rounds for time: 400m run 15 kettlebell snatches (L) 15 kettlebell snatches (R) 24/16kg CROSSFIT BASICS 5 Rounds for time: 400m run 20 Kb swings 24/16kg Post scores to comments. |
AuthorCrossFit Pretoria Archives
January 2023
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