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Oct 6th, 2017

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Friday 6th October 2017

GYMNASTICS SKILLS 3 rounds not for time: – 10 second free standing handstand – 3m handstand walk and 180 degree pirouette These movements can be appropriately scaled for whatever level of difficulty your handstand skills are at today! Use the wall to assist you in your handstand hold and help you get in to that […]

Oct 5th, 2017

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Thursday 5th October 2017

POWER 5 RFT – 12 chest to bar pull ups – 9 squat snatch 43/30 – 6 strict handstand push ups BUY OUT: 800m run S’N’C 5 RFT – 12 jumping chest to bar pull ups OR 12 ring rows – 9 power snatch 35/25 – 6 hand release push ups BUY OUT: 800m run

Oct 4th, 2017

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Wednesday 4th October 2017

1km row for time If you have done this before then you should know the pace you need to hold in order to improve on your previous time! This is an all out effort for 1km! The first 500m should be tough and at the halfway mark you should be reassessing your pace and deciding […]

Oct 3rd, 2017

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Tuesday 3rd October 2017

Today’s workout is broken down in to three parts A) PAUSED OVERHEAD SQUAT – build to a moderate single with a 3 second pause at the bottom B) SQUAT SNATCH 12min EMOM Minute 1: 3 reps @ 70% Minute 2: 2 reps @ 75% Minute 3: 1 rep @ 80% Minute 4: REST C) BACK […]

Oct 2nd, 2017

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Monday 2nd October 2017

Today’s programme is Event 5 of the CrossFit Team Series which wraps up midday tomorrow for us. Even if you haven’t been involved in the team series as a competitor, im sure you’ve enjoyed pairing up in class and having a go at these workouts! As many reps in 10mins: 3 synchronized burpee box jump […]

Sep 27th, 2017

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Wednesday 27th September 2017

4 rounds for time; – 10 deadlifts (75% of max) – 300m run – 15 box jumps 24″/20″ – 10 handstand push ups This workout should be metabolically demanding, also those that have done Dianne before know the challenge of the back fatigue on the handstand push up with the deadlift! KEEP FOCUSED! Don’t forget […]

Sep 23rd, 2017

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Saturday 23rd September 2017

CrossFit Team Series WOD2 – there’s still time to register you and your partner guys and get your scores logged by Monday! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 22nd, 2017

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Friday 22nd September 2017

The Team Series has started – todays WOD will be the first workout announced for the CrossFit Team Series 2017! Get your partner and get in to it! You have until Monday to register online! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 15th, 2017

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Friday 15th September 2017

“KEV”   With a partner complete as many rounds as possible in 26 minutes of; – 6 deadlifts  143/63 – 9 bar facing burpees synchronized – 9 bar muscle ups each – 17m barbell carry  

Sep 9th, 2017

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Saturday 9th September 2017

3 rounds for time: 15 chest to bar pull ups 20 burpees 15 sumo deadlift high pulls  43/30   There are lots of scaling options for todays workout to make sure you get the most out of it!  If 15 chest to bars isn’t quite your jam yet then make sure you choose an option […]

Sep 8th, 2017

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Friday 8th September 2017

“LOREDO” US Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24 2010 in Jelewar, Afghanistan, when insurgents attached his unit with an improvised explosive device. He is survived by […]

Sep 7th, 2017

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Thursday 7th September 2017

“JACKIE”   1000m row 50 thrusters  20 30 pull ups 15min time cap   Today we will all be finishing this sub 15mins.  This workout is not won and lost on the rower so row with purpose but plan to be able to get off and work hard for big sets on the thrusters and […]

Sep 6th, 2017

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Wednesday 6th September 2017

Tonight Coach Ruth competes in the 2017 Commonwealth & Oceania Championships in the Gold Coast!  She competes from 9:30pm NZ time (7:30pm if you’re in the Gold Coast) and this link may take you to a live stream of the event… http://video.awf.com.au/webcast.aspx   In the meantime though, she’s put together this for us all back home […]

Sep 5th, 2017

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Tuesday 5th September 2017

Big congratulations to those that competed at the Gore Gauntlet at the weekend – we came away with; Callum Holloway – Male Teen Winner Jonathon Robinson – Male Masters Winner Karen Ladbrook – Female Masters Winner Leslie Ladbrook – Third Male Masters And… TOP BOX!!!! It was a great weekend and I am confident that everyone who […]