WODs

Jul 16th, 2018

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Workout of the Day – Monday 16th July, 2018

Friday Night Lights FNL18.2 “EMOM-a-sore-us” winners… Sweat Regret & Oxygen Debt with 255 Reps taking home the Timaru Roast prize of 4 roast meals.   Today’s WOD 4 Rounds for Time 10  Push Press 50/35kg 20  Wall Balls 9/6kg 10ft 30  Box Jumps 24/20″

Jul 13th, 2018

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Workout of the Day – Friday 13th July, 2018

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” George Horace Lorimer Today’s WOD In teams of 3 move stations on every minute EMOM 15 Score is accumulated calories on the airdyne 30m Farmer Carry 32/24kg 6  Slam ball to shoulder 45/30kg Max Calorie Airdyne

Jul 11th, 2018

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Workout of the Day – Wednesday 11th July, 2018

  Today’s WOD “Sisson” Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-metre run If you’ve got a 20-lb. vest or body armor, wear it. S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division […]

Jul 10th, 2018

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Workout of the Day – Tuesday 10th July, 2018

  Today’s WOD Snatching Day Power Snatch 3 – 3 – 3 – 3 – 3  @ working weight 50-60% Halting (pause at knee) snatch high pull 2 – 2 – 2 – 2 – 2 @ 80% THEN Deadlift 3 – 3 – 3 @ 70 – 80 – 90 % THEN Overhead Squat […]

Jul 6th, 2018

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Workout of the Day – Friday 6th July, 2018

Today’s WOD For time: 40 Russian Kettlebell Swings 24/16kg 60 Box Jump 24/20″ 40 Ring Dip 60 Box Jumps 24/20″ 40Russian Kettlebell Swings 24/16kg At the start of every minute stop and perfrom 3 burpees CAP 20 minutes  

Jul 4th, 2018

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Workout of the Day – Wednesday 4th July, 2018

Our CrossFit Kids classes utilise activities that combine two different forms, structured play and unstructured play. On their own, both are vital for a child’s wellbeing, learning and growth but when utilised together they are even more potent. Structured play, generally involves using logic to solve problems within a given set of “rules” or boundaries, […]

Jul 2nd, 2018

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Workout of the Day – Monday 2nd July, 2018

Well, there goes half the year, it’s July already so far so good? Catch up with your Primary Coach if you want to revisit or refresh some of your Goals. Or perhaps there are some stubborn ones that need a bit more planning to achieve?   Today’s WOD Power Cleans 8 x 3 @ 60-70% […]

Jun 27th, 2018

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Workout of the Day – Wednesday 27th June, 2018

We get our youth stronger by repeating functional movements over and over again while emphasising and insisting on performing them with correct technique, each and every time. CrossFit Youth Programs   Today’s WOD Deadlifts 5-3-1 (75 – 85 -95%) SPRINT WOD 40 Dumbbell Snatch 25/17.5 kg 30 Box Jump overs 24/20″ 20 Burpees  

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