Today’s WOD Part A Work to a max of H/Hang – mid thigh – at knee Snatch complex Part B 3 x 3 min AMRAPS 10 Hang power snatch 50/35 Max Cal Row 3 min rest The weight for the WOD should be between 65 and 75 % of what you get to for […]
Today’s WOD 70% – 80% – 90% Front squat 3-3-3 then 70% – 80% – 90% Back squat 3-3-3 Accessory 3 x 20 Dumbbell Walking Lunge The continued 5-3-1 program. Today we will hit 70%, 80% and then 90% on the front squats and then the back squats. Next week there will be […]
Today’s WOD Helen Pyramid from 2010 CF Games For time (25-min. cap): Run 1,200 metres 63 kettlebell swings (1.5 pood) 36 pull-ups Run 800 metres 42 kettlebell swings 24 pull-ups Run 400 metres 21 kettlebell swings 12 pull-ups A CrossFit Couplet. AMRAPs are a great opportunity to work something that really challenges you – […]
Today’s WOD 15min AMRAP 10 Overhead Squat 43/30kg 35 Double Unders A CrossFit Couplet. AMRAPs are a great opportunity to work something that really challenges you- as at 15 minutes, either way, you will be done. Having said that we don’t want the full 15 minutes to be you completing the first 35 DUs! […]
Today’s WOD 2 Rounds for max reps of 2 minutes of HSPU Rest 1 minutes 2 minutes of pistols Rest 1 minutes 2 minutes of chest to bar pull ups Rest 1 minutes The same format as Monday, this will test your gymnastics proficiency and strength. Give this some thought, none of us will […]
Well first of all shout out to all those that made significant changes and improved their body composition either by building muscle or improving body fat %. Changing habits around our food, sleep, or training is really tough so huge kudos to you all! This seemed a fitting time to write a few words about […]
Today’s WOD Front squat 5-5-5 then Back squat 5-5-5 Accessory 3 x 20 good mornings (approx 40% of back squat weight) “ We are continuing to use this 5-3-1 program for another 3 cycles. If strength is a goal of yours if you miss this session see if you can find a way to […]
Today’s WOD Teams of 3: on the min for 12 min: 15 Push ups 20 sit ups ME Cals of airdyne or rower As a team, the goal is to maximise your cals on the rower or airdyne today. Everyone will be shifting on the minute, so the machine is virtually always going – […]
Today’s WOD 2 rounds for max reps of: 2 minutes of shoulder presses, 50/35 Rest 1 minute 2 minutes of power cleans 90/60 Rest 1 minute 2 minutes of deadlifts 130/85 Rest 1 minute Today is a huge test of time under tension. For the press, you need a weight you can punch out […]
Today’s WOD For Time 5km Run S+C – 3km Run
Body Audit – Invercargill this week from 5 pm – MORE INFORMATION AND BOOKING HERE Today’s WOD For Time 30 Muscle Ups
Today’s WOD 5 reps at 75% 3 reps at 85% 1 rep at 95% Front Squat Back Squat Good Morning 3 x 20 reps
12 pm Yoga today, get in and get that mid-week recovery, mobility and breathing sorted with the lovely Heather. Today’s WOD For Time “Isabel” 30 Power Snatches 61/43kg
Today’s WOD 10 Rounds of 90 seconds of work followed by 90 seconds of REST 20/15 Cal Row AMRAP Push Press 50/35kg The faster you get your row done here the faster you can get to the bar. When we row for Cals, we are rowing for power output. Quickly transition off the rower […]
Today’s WOD For Time 42 – 30 – 18 Wall Balls 9/6kg 10ft Target 94 – 60 – 36 AbMat Sit-ups We can make up a good amount of time with a good rhythm on sit-ups, but ultimately we want to push for big sets on the wall balls to go fast here. Want […]
This is super quick, uses lean protein, squeezes in to a lunch box (keep cool) well, and I think it tastes pretty good! Ingredients: one egg 450gram pack of Pams Free Range Chicken Mince 25 grams of coconut flour 1/2 onion (dice finely) 1 tsp of onion salt 1tsp of dried sage Mix all […]
Phew, what a massive weekend for all of you awesome people out and about using your fitness with your friends and family. Hopefully, we have managed to keep track of it all but if not, please let us know what you got up to. Motatapu off-road Event There were several people involved in various […]
4 rounds for time: – 400m run – 20 sumodeadlift high pulls 30/20 – 20 shoulder to overhead 30/20
It’s totally fine to exercise because it’s fun, to learn/improve a skill, competition, play in the sun, blow off some steam, burn some energy, hang with friends, increase blood flow, think better, procrastinate from work, learn your body, and 10000 other reasons.” – Dr. Andy Galpin We often find ourselves asking ourselves why we train […]
GRACE 30 clean and jerks for time 61/43 Power cleans or Full cleans are acceptable. You may reset after the clean before the jerk OR catch the bar in the front rack position for the clean and push straight in to the jerk without pausing. Snatches are not allowed! This is a short and fast […]