Wods

Jan 14th, 2014

Category: Blog
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Comp Season, News and Tips from Ruth

Yes, we are entering competition season, here is just a brief list of some of what is ahead in the next few months. This Weekend Queenstown CrossFit Tour- going to be epic! Monday 27th January Jandallion Challenge, Owen vs Jono, starts 6.15pm, can the reining champ defend his title? come and check it out!!! Sat […]

Jan 3rd, 2014

Category: Blog
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Anyone Keen for a Road Trip + Comp?

THE SOUTHERN CLASSIC -Crossfit Dunedin is holding Crossfit Competition to find the best of the best in the South Island. All South Island Crossfit Gyms are invited to participate in this competition. The competition will be held over one day and is targeted for intermediate to RX Saturday 22 February 2014. The first work out […]

Dec 24th, 2013

Category: Blog
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Tuesday 24th December

  “12 DAYS OF CHRISTMAS” 1 Body weight clean and jerk 2 Deadlift 3 Box jumps 4 Push ups 5 Pull ups 6 Walking lunges 7 Burpees 8 Kettlebell swings 9 Single arm dumbbell or kettlebell snatch 10 Air squats 11 Ring dips 12 Cartwheels

Dec 23rd, 2013

Category: Blog
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Keep exercising over the Holidays

    Are you going to be away from the BOX over Christmas / New Year. Maybe you are off to a place with no cell phone coverage or dare I say it ‘No Internet!’ Are you wondering how you will get your CF Fix without any Kettlebells, Dumbbells, Oly Bars and Wall Balls… Don’t […]

Dec 21st, 2013

Category: Blog
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Meet The Girls

Next week being  a holiday week weve made some changes to regular class programming. Fran, Dianne and Grace will all be featuring in the same week.  12 Days of Christmas will be the Christmas Eve WOD. The girls WODs are benchmarks that first appeared officially in the CrossFit Journal in September 2003, and that early […]

Dec 20th, 2013

Category: Blog
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Friday 20th December

SKILL: Snatch 3-3-3-1-1-1 POWER: 16 Rounds Tabata alt between Toes to Bar Double Under S+C: 16 Rounds Tababt alt between Knee Raise Tuck Jump

Dec 19th, 2013

Category: Blog
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Thursday 19th December

STRENGTH: Deadlift 5-5-5-5-5 (go to a max 5) POWER: 5 min AMRAP 7 Deadlift 50/70kg 3 Shoulder to Overhead 50/70kg S+C: 7 Deadlift 30/40kg 3 Push Press 30/40kg

Dec 18th, 2013

Category: Blog
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Wednesday 18th December

STRENGTH: Power Clean 3-3-3-1-1-1 POWER: 15min AMRAP: 6 Pistol 6 Box Jump 20/24″ 6 Thruster 35/55 S+C: 15min AMRAP: 6 Goblet Squat 12/20kg 6 Box Jump 17/20″ 6 Thruster 25/35kg

Dec 16th, 2013

Category: Blog
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Monday 16th December

POWER: Karen 150 Wall Ball 10ft target 9kg /6kg S+C: 9ft target STRENGTH: Shoulder Press 5×3 (superset with 10 push ups)

Dec 12th, 2013

Category: Blog
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Thursday 12th December

POWER: Push Press 10 -1 (60/40kg) Burpee 1-10 2min Rest Burpee 10-1 Strict Press 1-10 (20/15kg) 2min Rest 2min Max Wall Ball S+C: Weights scaled to 30/40 go to barbell for strict press (Dumbells can be used for scale)