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Nov 2nd, 2017

Category: Blog
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Thursday 2nd November 2017

ANNIE GOT WRECKED For time; – 100 double unders, 50 abmat sit ups, 200m run – 80 double unders, 40 abmat sit ups, 200m run – 60 double unders, 30 abmat sit ups, 200m run – 40 double unders, 20 abmat sit ups, 200m run – 20 double unders, 10 abmat sit ups, 200m run […]

Nov 1st, 2017

Category: Blog
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Wednesday 1st November 2017

DEAD AHEAD   4 rounds for time; 21 deadlifts  135/95 15 box jump overs  24″/20″ 9 push jerks  135/95   The bar is the same weight for the deadlifts and the push jerk, make sure you choose a weight today that you can push jerk unbroken for 9 reps every round.

Oct 31st, 2017

Category: Blog
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Tuesday 31st October 2017

Muscle Up Progressions A. 10 x 1 Toe Nail Transition B. 10 x ME Ring Pull Up Ring Hold C. 10 x ME Ring Support at the bottom Then NFT work through; 3-4 reps gymnastic swing with pull to hips 4 Russian dips on the box 3 ring pull ups 3 ring dips

Oct 26th, 2017

Category: Blog
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Thursday 26th October 2017

Today is a muscle up focus session!  No matter where you’re at today will be the day that you either get one step closer or of you’re already nailing them then use today to perfect that technique and max out the number you can link together…or go strict! Oooohhhhhh!  Bar or rings – whatever you’re […]

Oct 25th, 2017

Category: Blog
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Wednesday 25th October 2017

Build to a heavy single squat clean   Then…   “FOUR WHEELER”  2 rounds for time; – run 400m – row 15/10 calories – 12 squat cleans  50/35

Oct 24th, 2017

Category: Latest News
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Memoirs from the Mount

So this past labour day weekend a team from our box travelled to the mount to partake in the NZ Teams Nationals competition and ooohwee, what a big weekend but definitely a tonne of fun. We had a huge range of events and a few kind of “odd” challenges which came as a surprise for […]

Oct 18th, 2017

Category: CrossFit Kids
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CrossFit Kids – Wednesday 18th October, 2017

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, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Oct 18th, 2017

Category: Blog
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Wednesday 18th October 2017

“Knotted Up” 15min AMRAP – 200m run – 2 rope climbs Todays Goal = progress in our rope climbing efficiency and technique! If your ninja skills have you up and down that rope within the blink of an eye then today you’ll be hitting this WOD aiming to keep a good pace on that run […]

Oct 17th, 2017

Category: Blog
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Tuesday 17th October 2017

FRONT SQUAT 10 – 5 – 3 – 1 – 3 – 5 – 10 We hit this one a month ago so today’s plan is to go 2kg heavier with each rep set! There are some big numbers here so keep your composure and work hard to keep that midline on! Can you do […]

Oct 16th, 2017

Category: Junior High
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CrossFit Junior High – Monday 16th October, 2017

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 […]

Oct 16th, 2017

Category: Blog
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Monday 16th October 2017

“Double or Nothing” 3 rounds for time; – 75 double unders – 50 air squats – 15 power cleans 61/43 If the prescribed amount of double under’s is going to leave you in a bloody, whipped mess on the floor then consider how you can get the most out of the scaling options today; either […]

Oct 14th, 2017

Category: Blog
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Saturday 14th October 2017

PARTNER WOD “JOHNSON” With one person working at a time complete as many rounds as possible in 20mins; – 9 deadlifts 111/74 – 8 muscle ups – 9 squat cleans 70/50

Oct 13th, 2017

Category: Blog
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Friday 13th October 2017

PARTNER WOD 12 rounds for max reps: Every 90 seconds complete – 15/12 calorie row and in the remaining time completed – AMRAP of Push Jerks @ 48/35

Oct 12th, 2017

Category: Blog
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Thursday 12th October 2017

3 rounds for time: – 800m run – 2mins rest The aim of the gain today is maximal effort! Set some numbers you can call benchmarks for yourself (& record them somewhere safe for next time!). Focus on your running and breathing techniques – todays WOD gives you a great chance to play around with […]

Oct 11th, 2017

Category: Blog
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Wednesday 11th October 2017

DEADLIFT 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 If you’re mechanics are good and you’re feeling strong, aim to get a new 1 rep max out by the 2nd or 3rd attempt of the single reps. Today is about being safe and really targeting that […]

Oct 9th, 2017

Category: Blog
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Monday 9th October 2017

5 rounds for time; – 30m handstand walk – 30 alternating one legged squats There are a few different scaling options today for these two fairly tough movements – choose something that helps you to improve your skills whilst still keeping you safely moving for 5 rounds! Short but regular breaks on anything you are […]

Oct 6th, 2017

Category: Latest News
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Oyster Physiology 101

I know, since when do the happenings of shellfish belong on a CrossFit blog? Well this may come as a surprise but we; as CrossFit athletes, can learn a lot from these bivalve mollusks. Just stay with me on this one. Lets look at the oyster in more depth, they are small irregular shaped shellfish […]

Oct 6th, 2017

Category: Blog
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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

Category: Blog
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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