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:

Beginner Program – 6 Weeks

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 team’s 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!