WODs

Apr 26th, 2018

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Thursday 26th April, 2018

Today’s WOD AMRAP 12 12 Wall balls 9/6kg 10ft 12 Ring Dips 50 Double under Ring dips scale: ring push ups, or push ups   These 3 movements will tax the shoulders, choose a progression for dips that you can do 12 out of the gate

Apr 25th, 2018

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ANZAC DAY – Wednesday 25th April, 2018

Today’s WOD Tama For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb.   Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was […]

Apr 24th, 2018

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Tuesday 24th April, 2018

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 […]

Apr 23rd, 2018

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Monday 23rd April, 2018

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 […]

Apr 21st, 2018

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Saturday 21st April, 2018

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 – […]

Apr 20th, 2018

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Friday 20th April, 2018

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! […]

Apr 19th, 2018

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Thursday 19th April, 2018

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 […]

Apr 18th, 2018

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Wednesday 18th April, 2018

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 […]

Apr 17th, 2018

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Tuesday 17th April, 2018

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 – […]

Apr 16th, 2018

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Monday 16th April, 2018

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 […]

Apr 13th, 2018

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Friday 13th April, 2018

Body Audit – Invercargill this week from 5 pm – MORE INFORMATION AND BOOKING HERE   Today’s WOD For Time 30 Muscle Ups    

Apr 11th, 2018

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Wednesday 11th April, 2018

  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    

Apr 10th, 2018

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Tuesday 10th April, 2018

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 […]

Apr 9th, 2018

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Monday 9th April, 2018

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 […]

Mar 5th, 2018

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Monday 5th March, 2018

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 […]

Feb 28th, 2018

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Wednesday 28th February 2018

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 […]

Feb 27th, 2018

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Tuesday 27th February 2018

FOR TIME – 100 wall balls – 50 pull ups – 100 sit ups 15min time cap A mid-scale chipper with a time cap – the perfect opportunity to go for a higher scaling option today… worst case its a 15 minute workout!