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Aug 25th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 25th August, 2017

  Warm up:       2 x Through 20-second handstand hold (or wall walk hold) 5 Push Ups 10 Good Mornings 15 m Broad Jumps (power landing) 30-second plank hold – on hands    Strength/Skill:   Push Ups     Prep:  2 times through each partner Skip while partner rows then swap 10 legless row strokes => […]

Aug 24th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 24th August, 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 […]

Aug 24th, 2017

Category: Latest News
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The Central Nervous System can really suck sometimes.

 So, after today’s WOD I was reminded of an article I had recently read. I thought I could share a little excerpt from it that explains how our brains decision making skills around movement and how our nervous system has a lot of control in how we move in an easy to digest way. “If […]

Aug 21st, 2017

Category: Junior High
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CrossFit Junior High – Monday 21st August, 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 […]

Aug 19th, 2017

Category: Blog
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Saturday 19th August 2017

DT TRIPLE DECKER SANDWICH For time; 600m run 2 rounds of DT  70/50 600m run 2 rounds of DT 600m run 2 rounds of DT 600m run   DT is a hero wod and when done as prescribed is as follows; 5 rounds for time; 12 deadlifts  70/50 9 hang power cleans 6 push jerks […]

Aug 18th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday August 18th, 2017

  Warm up:       2 x Through 20-second handstand hold (or wall walk hold) 5 Push Ups 10 Overhead Squats 15 m Broad Jumps (power landing)    Strength/Skill:   Toes to Bar EMOM 7 3-5 Toes to bar Can scale to a progression and do them instead of TTB   Prep:    10 Good Mornings 10 legless […]

Aug 18th, 2017

Category: Blog
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Friday 18th August 2017

Not that she needs it after the hard yards she’s done training BUT still, best of luck to Piki today who is competing in the National Power Lifting Champs in Dunedin!  This lady has been moving some super impressive amounts of weight in her training leading up to this event – we can’t wait to […]

Aug 17th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 17th August, 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 […]

Aug 17th, 2017

Category: Blog
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Thursday 17th August 2017

POWER 12min AMRAP 8 push press  60/40 10 kettlebell swings  32/24 12 toes to bar   S’N’C 12min AMRAP 8 push press  40/30 10 kettlebell swings  24/16 12 toes to kettlebell

Aug 16th, 2017

Category: CrossFit Kids
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CrossFit Kids – Wednesday 15th August, 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 […]

Aug 16th, 2017

Category: Blog
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Wednesday 16th August 2017

POWER 4 rounds for time; 10m dumbbell front rack walking lunge  20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 ring dips   S’N’C 4 rounds for time; 10m dumbbell farmer carry walking lunge  20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 push ups

Aug 15th, 2017

Category: Blog
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Tuesday 15th August 2017

5 rounds for time; 400m run 15 left arm kettlebell snatches  16/12 15 right arm kettlebell snatches  16/12   This workout should be done at an aggressive pace.  Work on technique in your warmup and maintain it throughout the entire workout!

Aug 14th, 2017

Category: Junior High
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CrossFit Junior High – Monday 14th August, 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 […]

Aug 14th, 2017

Category: Blog
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Monday 14th August 2017

BENCH PRESS 3 – 3 – 3 – 3 – 3   PULL UP 5 – 5 – 5 – 5 – 5   Finisher 150 double unders for time If DU’s are a new skill for you then today aim for 30 as quickly as you can!  Make sure you record your time so you […]

Aug 11th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 11th August, 2017

  Warm up:       2 x Through 20-second handstand hold (or wall walk hold) 5 Push Ups 10 Overhead Squats 10 Strict Press    Strength:   Push Press From the rack 5-5-5-3-3-3-1-1-1. Review points of performance for a push press then warm up to a heavy 5 rep and hold across the 3 sets. […]

Aug 11th, 2017

Category: Blog
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Friday 12th August 2017

PARTNER WOD 5 rounds for time; 500m row 16 handstand push ups                      (HSPU from a box) 1 rope climb “double up”  15ft          (15ft or 12ft “normal” rope climb)   The row can be broken up between athletes however you like but the HSPU and rope climbs must be divided evenly!  If you’ve been doin RX […]