Wods

May 2nd, 2018

Category: Blog
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Wednesday 2nd May, 2018

Today’s WOD For time: 10-8-6-4-2 Thruster 70/50kg 50-40-30-20-10 Double under   This is a strength WOD of medium length (likely longer than 5mins if you’ve made it heavy enough) these should be really tough sets. The weight will be guided by what you can safely thruster but also return to the front rack. Particularly the […]

May 1st, 2018

Category: Blog
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Tuesday 1st May, 2018

Today’s WOD 14min AMRAP 5 burpees 10 push press 43/30kg 200m run   Finisher – strict knees to elbows 4 x 5 reps   This is to be light so it’s really pushing aerobic capacity. We want to choose a weight that we can do the 10 reps UB. We are going for fast reps […]

May 1st, 2018

Category: Competitions
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Masters League 2018

I have had several questions regarding the 2018 Masters League over the last week or so. To hopefully help you decide if you are keen to have a go or not, I will do my best to go over some of the key points. If you want to see for yourself, in greater detail, what […]

Apr 30th, 2018

Category: Blog
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Monday April 30th, 2018

Today’s WOD Front squat 5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max. then Back squat  5 @ 75% 3 @ 85% 1 @ 95% then go up in 5% increases to find a new max.   Accessory 3 x 20 Dumbbell Walking Lunge   This […]

Apr 28th, 2018

Category: Blog
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Saturday 28th April, 2018

Today’s WOD In teams of 3 3 Rounds of 30 Deadlift 60/40kg – rig dead hang 30 pull ups – HS hold 30 OHS 60/40kg –  Squat hold   One person will be resting one will be static holding one working. Reps will not count unless the static hold is also being done. If you end […]

Apr 26th, 2018

Category: Blog
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Thursday 26th April, 2018

Today’s WOD AMRAP 12 12 Wall balls 9/6kg 10ft 12 Ring Dips 50 Double under Ring dips scale: ring push ups, or push ups   These 3 movements will tax the shoulders, choose a progression for dips that you can do 12 out of the gate

Apr 25th, 2018

Category: Blog
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ANZAC DAY – Wednesday 25th April, 2018

Today’s WOD Tama For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb.   Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was […]

Apr 24th, 2018

Category: Blog
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Tuesday 24th April, 2018

Today’s WOD Part A Work to a max of H/Hang – mid thigh – at knee Snatch complex Part B 3 x 3 min AMRAPS 10 Hang power snatch 50/35 Max Cal Row 3 min rest   The weight for the WOD should be between 65 and 75 % of what you get to for […]

Apr 23rd, 2018

Category: Blog
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Monday 23rd April, 2018

Today’s WOD 70% – 80% – 90% Front squat 3-3-3 then 70% – 80% – 90% Back squat 3-3-3   Accessory 3 x 20 Dumbbell Walking Lunge   The continued 5-3-1 program. Today we will hit 70%, 80% and then 90% on the front squats and then the back squats. Next week there will be […]

Apr 21st, 2018

Category: Blog
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Saturday 21st April, 2018

Today’s WOD Helen Pyramid from 2010 CF Games For time (25-min. cap): Run 1,200 metres 63 kettlebell swings (1.5 pood) 36 pull-ups Run 800 metres 42 kettlebell swings 24 pull-ups Run 400 metres 21 kettlebell swings 12 pull-ups   A CrossFit Couplet. AMRAPs are a great opportunity to work something that really challenges you – […]

Apr 20th, 2018

Category: Blog
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Friday 20th April, 2018

Today’s WOD 15min AMRAP 10 Overhead Squat 43/30kg 35 Double Unders   A CrossFit Couplet. AMRAPs are a great opportunity to work something that really challenges you- as at 15 minutes, either way, you will be done. Having said that we don’t want the full 15 minutes to be you completing the first 35 DUs! […]

Apr 19th, 2018

Category: Blog
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Thursday 19th April, 2018

Today’s WOD 2 Rounds for max reps of 2 minutes of HSPU Rest 1 minutes 2 minutes of pistols Rest 1 minutes 2 minutes of chest to bar pull ups Rest 1 minutes   The same format as Monday, this will test your gymnastics proficiency and strength. Give this some thought, none of us will […]

Apr 18th, 2018

Category: Blog
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The April Body Audit

Well first of all shout out to all those that made significant changes and improved their body composition either by building muscle or improving body fat %. Changing habits around our food, sleep, or training is really tough so huge kudos to you all! This seemed a fitting time to write a few words about […]

Apr 18th, 2018

Category: Blog
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Wednesday 18th April, 2018

Today’s WOD Front squat 5-5-5 then Back squat 5-5-5 Accessory 3 x 20 good mornings (approx 40% of back squat weight) “   We are continuing to use this 5-3-1 program for another 3 cycles. If strength is a goal of yours if you miss this session see if you can find a way to […]

Apr 17th, 2018

Category: Blog
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Tuesday 17th April, 2018

Today’s WOD Teams of 3: on the min for 12 min: 15 Push ups 20 sit ups ME Cals of airdyne or rower   As a team, the goal is to maximise your cals on the rower or airdyne today. Everyone will be shifting on the minute, so the machine is virtually always going – […]

Apr 16th, 2018

Category: Blog
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Monday 16th April, 2018

Today’s WOD 2 rounds for max reps of: 2 minutes of shoulder presses, 50/35 Rest 1 minute 2 minutes of power cleans 90/60 Rest 1 minute 2 minutes of deadlifts 130/85 Rest 1 minute   Today is a huge test of time under tension. For the press, you need a weight you can punch out […]

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