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Mar 13th, 2014

Category: WODs
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Thursday: Nancy

WOD Power 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs WOD S+C, scale weight as needed

Mar 11th, 2014

Category: WODs
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Tuesday: Ring Dips, Muscle ups & NATE

SKILL: Review ring dip or muscle up for advanced athletes (review hip drive drill) WOD Power NATE, 20 min AMRAP 2 muscle up 4 HSPU 8 KBS (32/24) WOD S+C: 20min AMRAP 4 pull ups + 4 dips 8 push ups 8 Russian (16/24)

Mar 10th, 2014

Category: WODs
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Monday: AMRAP

STRENGTH: Push jerk to max 3 WOD Power: 10 min AMRAP 3 power clean 3 S2O 3 back squat 10 x back rack static lunge 200m run 40/60kg WOD S+C: 20/30kg

Mar 6th, 2014

Category: WODs
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Thursday: RFT

WOD Power 3 rounds for time of: 20 Deadlifts, 60/40 kg 10 Pull-ups 5 Toes-to-bars WOD S+C 3 rounds for time of: 20 Deadlifts, 40/30 kg 10 Ring Rows 5 Weighted Sit-ups, 10 kg BOW TIE SITUPS 10kg +

Mar 5th, 2014

Category: WODs
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Wednesday: Handstands

Skills: Practice Handstands This is not a timed workout. WOD Power Complete as many rounds as possible in 20 mins of: 5 Handstand Push-ups 10 Kettlebell Swings, 24/16 kg 15 Burpees 20 Overhead Plate Lunges, 20/15 kg Lunges are 10 each side alternating WOD S+C Complete as many rounds as possible in 20 mins of: […]

Mar 5th, 2014

Category: WODs
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Tuesday: AMRAP

Strength Overhead Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Find your Max 3 OHS WOD Power Complete as many rounds as possible in 30 mins of: 20 Wall Balls, 9/6 kg, 10 ft 10 Hollow Rocks 5 Power Cleans, 70/50 kg WOD S+C Complete as many […]

Mar 3rd, 2014

Category: WODs
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Monday

Weighted Strict Pull-up : 2 Rep Max Record your best Weighted Strict Pull-up 2 Rep Max lift. Find you weighted 2RM WOD Power & S+C 5 rounds, 1 min per station, of: Double Under Burpee Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the […]

Feb 27th, 2014

Category: WODs
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Thursday: Rounds for time

5 rounds for time of: Run, 300 m 10 Box Jumps, 30/24 in 10 Power Cleans, 60/40 kg Finisher: Kettlebell Swing 50 Use the heaviest weight you can for each set. Rest as needed between sets. Complete 50 swings with as heavy KB as you can in as fewer sets as you can

Feb 26th, 2014

Category: WODs
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Wednesday: AMRAP

Skills / Strength Back squat to max double WOD Power 7min AMRAP 50 DU Buy in 7 T2B 7 burpees WOD S+C 20 DU buy in then: 7 OH weighted sit up 10/20kg 7 burpees

Feb 25th, 2014

Category: WODs
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Tuesday: EMOM |Half Cindy

EMOM Every 1 min for 10 mins do: 1 Front Squat 1 Back Squat 1 Overhead Squat WOD Power & S+C As many rounds as possible in 10 minutes of: 5 Pull-up (kipping)s 10 Perfect Pushups 15 Air Squats

Feb 25th, 2014

Category: Blog
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Kipping Pull Up Workshop Tomorrow Night

Are your Pull Ups slowing you down? Still having issues linking your kips together? Want Pull Ups to be effortless and more efficient? Then we  have the skill session for you! Whether your competing in the CrossFit Open or just want to tidy them up then come along to my Kipping Pull Up Skill tomorrow […]

Feb 25th, 2014

Category: Blog
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The CrossFit Open Starts this Week!!

Remember to get signed up for the open this week. Also remember to book in for the Saturday open wod class, and use your spectator membership for friends you are bringing along. Everyone is welcome to sign up for the open, we recommend that people have been crossfitting for approximately 8 months, this is just […]

Feb 21st, 2014

Category: WODs
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Friday: AMRAP

Skill max push press WOD 11.6 OPEN WOD DAY 7 min AMRAP 3 thrusters 45/30kg 3 pull ups (C2B) 6,6 9,9…. and so on Regular pull ups instead of C2B

Feb 20th, 2014

Category: WODs
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Thursday: WOD review

WOD review Block run 50 HR push ups 10 deck squat 40KBS (24/16) 10 deck squat 30 box jumps 24/20″ 10 deck squats 20 bow tie sit ups 10 deck squats Block run

Feb 19th, 2014

Category: WODs
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Wednesday: CF Kapiti WOD

Skill squat clean thruster 3-3-3-3-3 to a max 3 CF Kapiti WOD WOD Power 15 min AMRAP 6 squat clean to OH 40/60 9 chest to bar pull ups 12 wall ball 9/6kg 10ft WOD S+C 15min AMRAP 6 front squats 30/50 9 pull ups 12 wall ball 9ft 6kg/9kg