Run Like Hell

Predictions are rife going into 18.2. We know there is definitely no rowing but perhaps the barbell will make an appearance. One thing is for sure..WE WILL SQUAT! You don’t need coaches to tell you to get into the squat if you suffer from immobility above parallel. Warm up you cardio vascular system then put yourself into the ‘position of restriction’. This is a self exploratory technique to examine whats going on with your squat..is it your ankles, your lower back, your adductors, or tight quads or glutes ? Just.get.in.the SQUAT!

Strength/ Skills 

EMOM 10

Odd : 30 s Chest To Bar Pull Up

Even : 30 s Pistol Squat/ Progression

WOD

” Run Like Hell ”

2 x 5:00/5:00 rest

30  x 10 metre Shuttle Sprint

AMRAP in remaining time :

3 Hang Squat Snatch (50/30)

6 Lateral Barbell Burpee

Score is TOTAL REPS

 

2018-02-28T21:05:10+00:00 28th February 2018|

That Sinkin’ Feeling

Well done on getting your scores in on time and your amazing results on your retests. You have made your coaches proud with the quality of your movement over the last few days and your grit and determination to eke out a few more reps defines your character. Now bring on 18.2!

Strength

EMOM  10

Odd : 30 s HSPU

Even : 30 s Double Under

WOD

” That Sinkin’ Feeling ”

AMRAP 10

20 Wall Ball (9/6)

10 Power Clean (60/40)

 

2018-05-14T14:24:18+00:00 27th February 2018|

Raise The Bar

18.1 done and dusted. Don’t forget to submit your scores to CrossFit.Com before 2pm Tuesday!

Strength

Front Squat 15-13-11-9-7-5-3-1 reps

* Add weight (2.5-7.5 kg/round)

**rest as needed

WOD

” Raise The Bar ”

21-15-9 reps of

Overhead Squat (42.5/30)

Burpee/Chest To Bar Pull Up

CAP 12 minutes

 

2018-02-26T16:29:29+00:00 26th February 2018|

18.1

A great test of stamina in the legs and shoulders. Consistent movement with fast transitions will see you finish strong in this fun workout. Athletes will need to book on Influx to secure their start times in the heats. Please arrive at least 20 minutes early to ensure you are ready to go!

” 18.1 ”

AMRAP 20:

RXD

8 Toes to Bar
10 Dumbbell Hang Clean and Jerk (22.5/15)
14/12 Calorie Row

SCALED 

8 Hanging Knee Raise

10 DB Hang C & J (15/10)

14/12 Cal Row

 

2018-02-25T20:29:16+00:00 25th February 2018|

Goat Day

Rowing tech, dubs, deads, wall balls, ring muscle ups and  handstands. Any movements that have already featured in the Open so far are also welcomed to be refined. If your chest to bars or squat snatch was average then a good day to get your barbell groove on :)

WOD

“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

2018-02-23T00:08:29+00:00 22nd February 2018|

Walk The Talk

Only a few days till the ultimate test of fitness, The CrossFit Open! Super exited for all 89 members of the Mighty Red Skulls, a gym record and the largest Open participation of any CF gym in NZ. CFN we are mighty and proud, Lets Do This!

Strength/ Skill 

EMOM 10

Odd : 7 DB Thruster (build)

Even : 7  Chest To Bar Pull Up

WOD

” Walk The Talk ”

3 x 5:00/5:00

60 m Walking Lunge

50 Abmat Sit Up

Max Cal Row

2018-02-22T00:41:13+00:00 21st February 2018|

Fifty Shades Of Dark

Wanna sort out your squat? Start by getting a good coach, maybe even a great coach ;-)

Strength 

E 2 M 5 R

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

*Build

WOD

” 50 Shades of Dark ”

AMRAP 10

50 Burpee Over Bar

100 Double Under

30 Cluster (60/40)

 

2018-02-20T23:52:05+00:00 20th February 2018|

16.3

Bar muscle ups. These guys will have ’em..soonish ;-)

Strength

EMOM 10

Odd : 3 Hang Squat Snatch (65-75% of 1 RM OHS)

Even : 30 secs MR Bar Muscle Up/ progressions

WOD

” 16.3 ”

AMRAP 7
10 Power Snatch (34/25)

3 Bar Muscle Up

Scaled

AMRAP 7
10 Power snatches (20/15)

5 Jumping C2B Pullup

Tiebreak

The scoring for this workout includes a tiebreak. At the end of each round, time should be marked.

2018-02-19T23:43:16+00:00 19th February 2018|

The Shit List

This one..

WOD

 ” The Shit List “
AMRAP 20
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up
2018-02-11T20:32:25+00:00 18th February 2018|

Boat Wreck

 

PARTNER WOD

” Boat Wreck ”

150 Cal Row

75 Thruster (42.5/30)

10 Rope Climb

150 Cal Row

75 Power Snatch (50/30)

10 Rope Climb

150 Cal Row

75 Clean and Jerk (60/40)

10 Rope Climb

 

 

2018-02-11T20:33:54+00:00 16th February 2018|