Latest

Feb 20th, 2014

Category: WODs
Read More

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
Read More

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

Feb 18th, 2014

Category: WODs
Read More

Tuesday: 5 RFT

Skill Ring dip 3x ME or 3 x ME time ring support hold, option to scale to support on paralettes if necessary 2 min rest in between attempts WOD Power 5 RFT 15 DL 100/70kg 12 DB snatch (6 each arm)- 20kg + 9 T2B WOD S+C 5 RFT 15DL 40/65 12 DB snatch- <20kg […]

Feb 17th, 2014

Category: WODs
Read More

Monday: 12 MIN AMRAP

Skill Max front squat 1-1-1-1 WOD Power 12 MIN AMRAP Run 200m 16 KBS (24/16) 8 burpees WOD S+C 12 MIN AMRAP Run 200m 16 Russian KBS (24/16) 8 burpees

Feb 14th, 2014

Category: WODs
Read More

Friday: Happy Valentines Day!

Skill Pull-up (kipping)s Skill wod to practice kipping pull-ups no time limit. WOD Power 21-15-9 reps, for time of: Pull-up Overhead Squat, 45/35 kg WOD S+C 21-15-9 reps, for time of: Pull-up Overhead Squat, 30/20 kg

Feb 13th, 2014

Category: WODs
Read More

Thursday: FT: WALL BALLS AND DOUBLE UNDERS

Skill Double unders This workout is not for time or reps. Goal is to practice your double under skill and speed. WOD Power For time: 50 Wall Balls, 9/6 kg, 10 ft 50 Double Unders 40 Wall Balls, 9/6 kg, 10 ft 40 Double Unders 30 Wall Balls, 9/6 kg, 10 ft 30 Double Unders […]

Feb 12th, 2014

Category: WODs
Read More

Wednesday: AMRAP!

Skills Record your best Shoulder Press 1 Rep Max lift. Work to a max single Shoulder Press WOD Power Complete as many rounds as possible in 12 mins of: 6 Kettlebell Snatches, 24/16 kg 12 Kettlebell Swings 15 Box Jump (24 In.)s WOD S+C Complete as many rounds as possible in 12 mins of: 6 […]

Feb 11th, 2014

Category: WODs
Read More

Tuesday: AMRAP

Skills Toes-to-Bar progression and practice This is not a timed workout. Ball Ups 20×1 Rest as needed between sets. WOD Power Complete as many rounds as possible in 10 mins of: 5 Ground To Overheads, 70/50 kg 5 Toes-to-bars WOD S+C Complete as many rounds as possible in 10 mins of: 5 Squat Clean Thrusters, […]

Feb 10th, 2014

Category: WODs
Read More

Monday: DT

Skill 15 minutes push jerk practice or test WOD Power ‘DT’ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs 70/50kg WOD S+C 5 rounds for time of: 12 Deadlifts, 40/30 kg 9 Hang Power Cleans, 40/30 kg 6 Push Jerks, 40/30 kg

Feb 8th, 2014

Category: WODs
Read More

Saturday: Karen

Skill Push Jerk 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets. Karen For time: 150 Wall Balls, 20/14 lbs

Feb 6th, 2014

Category: WODs
Read More

Thursday: CrossFit Games Open 13.1

Power Snatches 15 mins, Power Snatch Practice This is not a timed workout. Work your way up to a weight for the workout   CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 […]

Feb 3rd, 2014

Category: Blog
Read More

Our Friend Mobility

    Yesterday  I was fortunate enough to hang in our mobility class. This runs every Sunday, it has recently shifted to 9am to try to attract a few more members that would otherwise make themselves busy on a Sunday afternoon.  It is most normally run by our mobility ladies Hailey and Tarryn but occasionally […]

Feb 2nd, 2014

Category: Blog
Read More

Sunday: Mobility & Open Gym

Sunday 9am OPEN Gym Mobility runs from 9-10am Supervised time to work on skills, do your own WOD. Please be safe and respectful to others using the Box at this time. Open Gym for members on Endurance Athlete Memberships. Book on Zen