Welcome to CrossFit IRA
Here is some info about me and my vision
My name is Neill Pieterse (CrossFit Trainer Level 1 / CrossFit Trainer Level 2)
I have been involved in professional sport and fitness for the last 12 years. I have competed in athletics and rugby, where I was a part of the bulls Vodacom squad, cheetahs, and springbok sevens squad.
I found my love in fitness and believe that it is one of the best tools to incorporate into any sport. I have a special love for the weightlifting, and preparing professional crossfitters for completions or any other athletes looking for that special edge.
I also love seeing the improvement crossFit ads to people of all shapes and sizes, and seeing the benefit of crossFit in everyday life.
Read More About usWEEKLY WOD
Check out our daily exercise planned for the week
13 Oct 17
10 MIn AMRAP 20 SB Squats 50/30 4 Sled Push 50/30 10 MIn AMRAP 20/15 Cal Ski 4 Rope Climbs 5 Min to Establish a 3 Rep Max OH SQ
12 Oct 17
4 Min Max STR PU 4 Min Max Ring Row 3 RFT 10 Bar MU 30/20 Cal AB 12 DL 100/60kg 9 Hang CLean 6 Push J
11 Oct 17
Bench Press 5 x 5 4 RFT 15-KB/DB Thrusters 24/16 20 HR Push ups 20m HS Walk
10 Oct 17
3 R 10 Knees to elbows 10 Sec free HS Hold 15 V-ups 15sec - Hollow Hold 3 RFT 20 Wall Balls 15 Pull ups 10 DL 100/70kg Into 21-15-9-15-21 Cal Row DU
9 Oct 17
tempo Clean + jerk Push Press + Push J + Jerk x 5 20 MIn AMRAP 10 hspu 1 sq Clean 100/60kg 21 AB Mat sit ups
6 Oct 17
20 Min Cap 6 SB Cleans 60/40 100 DU 10 Burpees 21 DL 100/70 4 SB Cleans 100 DU 10 Burpees 15 P Cleans 80/50 2 SB Cleans 100 DU 10 Burpees 9 C+J 60/40
