WOD – Friday 18 May 2018
- WORKOUT OF THE DAY:
5min AMRAP:
Calorie row
1min rest
5min AMRAP:
5m Plate Sled pushes
1min rest
5min Ring rows - SKILLS CLASS:
Open gym
6 Week Beginner Gymnastics Program
This program is designed to develop the basics. Pull Ups, Push Ups, Air Squats.
Stretching and midline stability drills are incorporated throughout the 6 weeks.
Download the program here:
WOD – Thursday 17 May 2018
- WORKOUT OF THE DAY:
20min AMRAP:
15 Wallballs
15 Hollow rocks
15 Box jumps - SKILLS CLASS:
Open gym
WOD – Wednesday 16 May 2018
- WORKOUT OF THE DAY:
For time:
21-18-15-12-9-6-3
Kb swings
*After each round 30 double unders or 60 singles. - SKILSS CLASS:
Open gym
WOD – Tuesday 15 May 2018
- WORKOUT OF THE DAY:
In teams of 3 perform 5 rounds of:
1min max calorie row
1min max bumper plate push press 10/5kg
1min max goblet squats 16/12kg*Each team member starts on a different station and performs max calories/reps. All team members work at the same time. Every minute team members rotate one station up until each team member has been on each station 5 times.
Total score is the teamâs combined rowing calories + thruster reps + burpee reps.
- SKILLS CLASS:
Open gym
WOD – Monday 14 May 2018
- WORKOUT OF THE DAY:
50-40-30-20-10
Walking lunges (per leg)
Sit-ups - SKILLS CLASS:
Open gym
WOD – Friday 11 May 2018
- WORKOUT OF THE DAY:
Tabata medball clean
Rest 2mins
Tabata 10m bear crawls
Rest 2mins
Tabata plank
WOD – Thursday 10 May 2018
- WORKOUT OF THE DAY:
3 Rounds:
1min jump rope
1min db push press (alternate every 5)
1min walking lunges
1min calorie row
1min rest - SKILLS CLASS:
Open gym
WOD – Wednesday 9 May 2018
- WORKOUT OF THE DAY:
For time:
400m run
21 wallballs
21 ring rows
200m run
15 wallballs
15 ring rows
400m run
21 wallballs
21 ring rows - SKILLS CLASS:
Open gym
CrossFit Pretoria Member Spotlight – Coenraad Rossouw
When did you first hear about CrossFit and what was your first experience like at CrossFit Pretoria/First WOD?
The very first CrossFit related thing was a YouTube video Chad posted where he and Riaan Hofmeyr did 2000 Burpees each for a fundraiser. From there I started stalking CrossFit Pretoria and it just spiralled from there.
How many days/week do you CrossFit and what is your normal class time?
5 to 6 days a week and I join the 5AM Rockstars!!
What is your favorite thing about CrossFit Pretoria?
The community aspect of the Box and the way the classes are coached.
What is your favorite post WOD meal?
Scrambled eggs some Avo and good Coffee
What do you do for a living?
IT Business Owner
What accomplishments are you most proud of (outside or inside of the gym)?
Outside the Gym, my marriage and my 2 boys and inside the gym placing 3de in the Africa Champs 2017 scaled division last year and competing in the UWS 2017
What is your least favorite CrossFit movement?
Burpees
It might sound funny but Crossfit has made my life easier, here is why…
Everyday life is easier, as CrossFit concentrates on Functional movement it literally makes life easier physically, doing repairs around the house or playing with my two boys.
What is one goal you would like to accomplish in the next year?
Getting better at pistols, Ring dips and getting my boby weight snatch
What advice would you give someone looking to start CrossFit?
Don’t be intimidated by the athletes going the CrossFit games. That is not what CrossFit is about and when you start don’t be scared of scaling workouts/movements (this is for the guys especially).
If you put in the effort the results will come. And have fun!