WODs

Apr 13th, 2018

Category: Blog
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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

Category: Blog
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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

Category: Blog
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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

Category: Blog
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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

Category: Blog
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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

Category: Blog
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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

Category: Blog
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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!

Feb 16th, 2018

Category: Blog
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Friday 16th February 2018

Bench Press 10 – 10 – 10 – 10 – 10 ACCESSORY WORK: 2 rounds of; – 10 barbell curls – 10 undergrip pull ups – 10 bent over barbell row

Feb 15th, 2018

Category: Blog
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Thursday 15th February 2018

9min AMRAP – 20 overhead squats 30/20 – 10 toes to bar Toes to bar can be scaled to a knee raise or toes to kettlebell – make sure you choose an option that allows you to keep a good rhythm for the full 9 minutes! This classic couplet asks for a huge amount of […]

Feb 8th, 2018

Category: Junior High
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CrossFit Junior High – Thursday 8th February, 2018

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Feb 3rd, 2018

Category: Blog
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Saturday 3rd February 2018

In teams of 4; Each member starts on a different station and rotate every minute between stations – the score is the total number of calories achieved by each team on the rower/airdyne – max calories on rower/airdyne – 15 wall balls 9/6 10ft – 20 kettlebell snatches 24/16 – 10 dumbbell power cleans 25/17.5

Feb 2nd, 2018

Category: Blog
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Friday 2nd February 2018

3 rounds for time; – 20 pistols (pistols to a box) – 15 push jerks 60/40 (40/30) – 200m run Pistols make this an interesting metcon today. Your coach will spend some time working on this skill with you before the workout so that no matter where you are at skill wise you go in […]

Feb 1st, 2018

Category: Junior High
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CrossFit Junior High – Thursday 1st February, 2018

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Feb 1st, 2018

Category: Blog
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Thursday 1st February 2018

50m handstand walk for time Suitable scales for today will be; – 30 wall walks for time or – 80m bear crawl FINISHER 2 times through; – 20 pull ups – 12 ring dips

Jan 31st, 2018

Category: Blog
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Wednesday 31st January 2018

MARSTON 20min AMRAP – 1 deadlift 184/130 – 10 toes to bar – 15 bar facing burpees “Marston” is a hero workout. A falled Navy SEAL from Team 6, Blake Marston, passed away on 1/10/2015. The weight on the deadlift should be heavy but not your max effort – otherwise it’s going to be a […]

Jan 30th, 2018

Category: Blog
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Tuesday 30th January 2018

16.3 7min AMRAP – 10 power snatches 35/25 – 3 bar muscle ups If you had the pleasure of doing this one in the 2016 open then make sure you find out your score so you’ve got something to work towards or beat! It’s a grippy one and with the low rep scheme it’s an […]