Wods

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 […]

Aug 10th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 10th 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 10th, 2017

Category: Blog
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Thursday 10th August 2017

DEADLIFT 3 – 3 – 3 – 3   BACK SQUAT 3 – 3 – 3   Plan to put 6 big numbers on the board today rather than just a 3 rep max!  Keep the load high through all three sets!

Aug 9th, 2017

Category: CrossFit Kids
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CrossFit Kids – Wednesday 9th 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 9th, 2017

Category: Blog
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Wednesday 9th August 2017

“AMANDA” 9 – 7 – 5 muscle up squat snatch  61/43   SCALES: 1 muscle up = 1 pull up + 1 dip (rings or bars) 1 squat snatch = 1 power snatch + 1 overhead squat   A quick wee benchmark wod but don’t let the rep scheme deceive you either cos whether you […]

Aug 7th, 2017

Category: Junior High
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CrossFit Junior High – Monday 7th 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 7th, 2017

Category: Latest News
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Monday 7th August, 2017

This is a great WOD to work for unbroken sets through the TTB and Push Jerk and for big sets on the weightlifting. The weight is reasonable, but one you could easily expect to see in the open. This is a repeat from Jan 16 this year/Feb 23 last year   Today’s WOD   15-12-9-6: […]

Aug 5th, 2017

Category: Blog
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Saturday 5th August 2017

“CAMERON” U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Centre in Mobile, Alabama, died on February 28,2012, when his units helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.  He is survived by his parents Bette and John and brother […]

Aug 3rd, 2017

Category: Blog
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Can you step up to the challenge???

This Sunday, Sports Southland is running a challenge in the stadium, “The Stadium Step up!” And as the title alludes to, it involves running up and down all the stairs in the stadium. I know to some of you there might be 1000 other things that sound more appealing to do with your Sunday morning, […]

Aug 3rd, 2017

Category: Blog
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Thursday 3rd August 2017

9min AMRAP 6 strict pull ups 9 front squats  60/40   (25/15)   finisher… EMOM – 10 3 strict handstand push ups 20 sec tuck support or 10 sec L-sit support

Aug 2nd, 2017

Category: CrossFit Kids
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CrossFit Kids – Wednesday 2nd 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 2nd, 2017

Category: Blog
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Wednesday 2nd August 2017

HEAVY DAY Strict Press                3 rep max Push Press                 2 rep max Push Jerk                   1 rep max   We should be starting the next movement where the previous one finishes.  Keep going up until maxes on al 3 lifts are determined.  Make sure you’re taking time between each set to recover!