Friday, 28 February 2014

Open wod 14.1



Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Thursday, 27 February 2014

Perfection



20 min EMOM

odd - 4-8 Turkish get ups
even - 10-15 Air Squats (using wall)

NB - key focus today is on improving squat so that we can look to improve Front, Over Head, Snatch, Cleans etc with a better position in the bottom of the squat

Wednesday, 26 February 2014

Team WOD Wednesday


coach pants taking 6pm through hang snatch tekkers

Plan for the next 5 weeks with Open here

Monday - Open
Tuesday - Wod
Wednesday - Wod
Thursday - Recovery/ Gymnastics
friday - Open
Saturday - Wod & Oly
Sunday - Rest day (do nothing)

Team Wod wednesday
In teams of 3
15000 m Row (5000m each)

Tuesday, 25 February 2014

Monday, 24 February 2014

One week till the open


The Dream Team,
Tovar, Akinwale, Froning, and Spealler, 
after winning at this years ECC.

Tabata of:
TTB
BJ
Row for Cals
DB 1-arm Snatch, alternate hands every :20 interval

Scores will be lowest number per movement 

Friday, 21 February 2014

Red tshirt Friday



True community spirit is when everyone encourages the last person to the end this breads success as a community and individually knowing you have your boys behind you, CrossFit prides itself on this not being a solo artist. Remember when your feeling down who picks you up, when you see a fellow member down and out pick them up and push them on and maybe one day they will return the favour.

20 min AMRAP

2 muscle ups
4 burpees to bumper plate
8 Kb swings

Wednesday, 19 February 2014

happy birthday Alex



In a 27 min time cap complete the following

10 min to establish a 2 RM OH Squat from the floor

then into a

10 min AMRAP

19 STOH
19 Pistols

then into

7 min AMRAP

19 Front squats
19 push ups (hog)

Monday, 17 February 2014

Friday, 14 February 2014

Red tshirt friday



If your not wearing red you'll be getting burpees

3 rounds

21 P.cleans
27 burpees
27 T2B

Thursday, 13 February 2014

Wednesday, 12 February 2014

CrossFit4yoOHS_th.jpg

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 
1RM Front squat
1,000 meter Row
Ring Dips

Tuesday, 11 February 2014

Monday, 10 February 2014

Mondays surprise WOD



Nicole

20 min AMRAP

run 500 meters
Max effort Pull ups

NB - minimum of 10 reps must be performed

Thursday, 6 February 2014

CFTourNZ_Ruth400lb-th.jpg

For time

100 burpee deadlifts @body weight

NB - Every time you let go of the bar you must perform ?

Wednesday, 5 February 2014

Tuesday, 4 February 2014



Bench press
try to find a 10 RM

during your rest period you will hit a max effort of
T2B or
Double under

Monday, 3 February 2014

Time to compare


WORKOUT 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.


Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...