Coat Hanger

With only 24 days till The Open our skill level and bar speed is looking good. Now we need to build rhythm and timing so the leakages are plugged and any extraneous movement is eliminated. The wods will almost entirely be couplets or triplets that may surface over the 5 weeks. Your stamina levels are key so lets push hard through these next few weeks and iron out the kinks in your game.



Odd : 5 Hang Squat Snatch (50-60% 1RM OHS)

Even : 40 Double Under


” Coat Hanger ‘


3-6-9-12-15-18-21.. reps of

Thruster (42.5/30)

Toes To Bar

Compare to : 23/11/2017


2018-07-23T19:42:15+00:00 31st January 2018|



Just over 3 weeks out and we begin to fine tune the art of ‘ barbell cycling’. The emphasis is to maintain structure as we build rep upon rep usually with something heavy.



Odd : 5 TnG Power Cleans (build)

Even : 5 Push Jerk (build)


” Rattlesnake “

Run 400 m

15 Power Clean (70/45)

10 Burpee Box Jump overs (60/50 cm)

3 Rounds

CAP 18

2018-01-30T15:32:08+00:00 30th January 2018|

Karen Gone Bad

Auckland Anniversary Day means we skip our snatch work and keep building the gymnastics skill. However your squat/row endurance gets a wee tickle today. Sweat this one!



Odd : 30 s Handstand Walking/Progressions

Even : 30 s Ring Muscle Up /Progressions


” Karen Gone Bad ”

5 x 3:00/3:00

30 Wall Ball (9/6)

Max Cal Row

Score is Total cals


2018-01-29T19:35:39+00:00 29th January 2018|

Spring Tide

Classes today at 730am and 930am. The gym will be closed Sunday  and one session only on Monday Anniversary Day at 5pm


” Spring Tide “

40  Toes To Bar (partner must stay in the hang)

50 Power Clean  (60/40) – (partner holds their barbell in hang)

60 Burpees – with jump over planked partner

50 Power Clean  (60/40) – (partner holds their barbell in hang)

40  Toes To Bar (partner must stay in the hang)

2018-01-25T15:24:38+00:00 26th January 2018|


A big fat tasty chipper to set you up for the long weekend. Reminder the gym is closed Sunday and just the one partner wod on Monday at 5pm. Come get it ;-)



Odd : 3 Hang Squat Snatch (65% of 1 RM OHS)

Even : 40 Double Under


” Beastmaster ”


30 DB Push Press (22.5/15)

30 KBS (24/16)

30 Cal Assault Bike

30 Box Jump Over (60/50 cm)

30 Deadlift (80/55)

2018-01-25T15:41:15+00:00 25th January 2018|

Bar Brawl

Thursday and we concentrate on ‘influencing ‘ the bar and creating enough elevation and momentum  to get underneath it. But accuracy and positioning is important so the bar doesn’t fall off the body as we try to stand it up. The wod has increasing complexity as the reps decrease and fatigue sets in to really test our mechanics.


E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Cluster (Squat Clean Thruster )



” Bar Brawl ”

21 Front Squat (60/40)

21 Pull Up

15 Hang Squat Clean

15 Chest To Bar Pull Up

9 Squat Clean Thruster

9 Bar Muscle Up

CAP 12

2018-01-24T20:04:39+00:00 24th January 2018|

Honourable Discharge

Remember to hydrate and fuel yourself well every day. The temperature and humidity inside the box will climb over the next month and suck your energy dry, particularly as we are hitting the stamina wods hard and building capacity to get us right for the Open in a month. Chat to the coaches for tips.


E 2 M 5 R

3 Deadlift (build to heavy triple)

3 Bench Press (build)


” Honourable Discharge “

21 Power Clean (60/40)

42 Wall Ball (9/6)

15 Power Clean

30 Wall Ball

9 Power Clean

18 Wall Ball

CAP 12 minutes

Compare to : 20/9/2017

2018-01-23T16:51:45+00:00 23rd January 2018|

Brain Storm

Tuesdays are our Spec days where the impossible becomes probable. Complex skills like walking on your hands or pulling yourself above a set of rings require great patience, good coaching and lots of practice! With just over a month to the Open we need to get our movement dialled in and assess where there are joint range of motion restrictions, and eliminate these leakages of power. Only then should we find another gear and hit the throttle.



Odd : 30 s Handstand Walking/Progressions

Even : 30 s Ring Muscle Up /Progressions


” Brain Storm ”

4 x 4:00/2:00 rest

30 Cal Row


MR Double Under


2018-01-22T19:42:29+00:00 22nd January 2018|

Trample The Weak

Snatch Day and we’re adding a wee bit more to last weeks effort.. then we attack a familiar couplet but with a slightly different rep scheme, one that we may see in the Openj again this year.


E 2 M 5 R

1 SG HP + 1 HPS + 1 OHS + 1 HSS


“ Trample The Weak “


15 Burpee Box Over

30 DB Snatch (22.5/15)

30 BBO

60 DB Snatch



2018-01-21T19:42:03+00:00 21st January 2018|

Mean Machine

Classes today at 730am and 930am. This morning we welcome our new 2018 Intro to enjoy the Saturday fitness festivities!


” Mean Machine ”


Teams of 3

Partner A Runs 400 m

Partner B Rest

Partner C 

10 DB Thruster (15/10)

10 Cal Bike

10 Toes To Bar

*Partners rotate when runner returns

* Continue where team mate finishes



2018-01-19T20:14:08+00:00 19th January 2018|