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So far Jason Sawyer has created 1483 blog entries.

Shu’s Revenge


E :90 7 R



” Shu’s Revenge ”

Row 1000 m /800 m

50 Box Jump Over (60/50)

40 DB Snatch (22.5/15)

30 OHS (50/35)

CAP 13

2019-06-12T21:16:22+12:00 12th June 2019|

Evil Twins

Hump Day and we pair up a few couplets for your weightlifting pleasure.


Deadlift 5 x 65%, 5 x 75%, AMRAP x 85% *

Bench Press 5 x 65%, 5 x 75%, AMRAP x 85% *

SS/ 4 x 8 GHD Back extension before each set

* Based on 90% from last weeks CF Total


” Evil Twins ”

15-12-9 reps of

Deadlift (100/70)

Bar Burpee

REST 3 Minutes

9-12-15 reps of

Clean and Jerk (60/40)

Toes To Bar

CAP 16 minutes

2019-06-11T20:34:19+12:00 11th June 2019|

Flip Flop

Our new ‘nastics block continues for the next 8 weeks then we test our new skills at the end of winter.



Odd : Bar Muscle Up Progressions

Even : Handstand Walk Progressions


” Flip Flop ”

30/25 Cal Assault Bike

15 C2B Pull Up

30/25 Cal Row


2 Rounds

CAP 15



2019-06-10T21:21:54+12:00 10th June 2019|

Leg Day

New cycle starts today. This will be fun.


Back Squat 5 x 65%, 5 x 75%, AMRAP x 85% *

SS/ 4 x 8 Hip Thruster before each set

* Based on 90% of new Back Squat from last weeks CF Total


” Leg Day ”

100 Wall Ball

Run 1 mile

100 m OH Lunge (20/10)

CAP 20

2019-06-09T21:08:58+12:00 9th June 2019|

Partner Painstorm

A juicy partner wod to warm up your Saturday morning! 730am with Coach Meg and 930am with Coach Danny Jay. Get it!


“Partner Painstorm “

Run 200 m

7 Power Clean (70/45)

7 Box Jump (75/60 cm)

Row 250 m

7 Push Jerk (70/45)

30 minute AMRAP

* Partner A runs, B power cleans, A box jumps etc

One person works at a time.


2019-06-07T20:24:45+12:00 7th June 2019|

NZ National OLQ Event 1 and 2

Some astonishing strength gains from all the boys and girls who posted CrossFit Totals yesterday! Your numbers are on the board and your journey to awesomeness now has some traction. Loads lifted over the next 3 months will have greater significance in the strength cycle as they will be calculated according to your strength and weaknesses ..Todays conditioning is a different take on 2 classic benchmarks. We’re in this for 6 minutes and a new strategy may be required.


A/ ” Fran”

21-15-9 reps of

Thruster (42.5/30)

Pull Up

CAP 3 minutes

B/ ” Diane ”

21-15-9 reps of

Deadlift (100/70)


CAP 3 minutes

*wods may be done in any order (A or B)

** After 3 minutes you must move on to the next workout.

Score each wod separately .

2019-06-06T20:44:29+12:00 6th June 2019|

The Ghost

A tough endurance hit out to signal our intentions this winter. The Ghost is a phenomenal conditioning wod that will get you aerobically strong and lean going into the cold dark days ahead. Our goal as a gym is to be building and bullet proofing our bodies, but staying lean as possible so when springtime hits in 12 short weeks, the groundwork for our summer bodies has been laid. Consistency is the key. Not just in regular appearances but consistency in your warm ups, application to strength and skill progressions and constantly trying to improve on workouts.


” The Ghost “

1:00 Cal Row

1:00 Burpee

1:00 Double under

1:00 Rest

6 rounds

Score each movement separately.

2019-06-04T21:01:33+12:00 4th June 2019|


The start of winter and we begin testing our absolute strength. The shorter week will mean no gymnastics today and the rest of the strength tests will feature on Thursday at the CrossFit Total.


In 10:00

Build to a 1 RM Bench Press


” Lynne “

Bodyweight Bench Press (e.g., same amount on bar as you weigh)

Pull Up

5 rounds for max reps.

There is NO time component to this WOD.

Perform the Pull Ups immediately after the Bench Press.


2019-06-03T19:13:25+12:00 3rd June 2019|

Mud Chucker

Sessions at 730am and 930am. One class only on Monday 5pm. 


” Mud Chucker ”


3 Deadlift (140/90)

5 Box Jump (75/60)

7 Kettlebell Swing (32/24)

Partner A completes a full round then rests while Partner B does the same.

2019-05-31T19:51:41+12:00 31st May 2019|

Middle Earth

Strict pressing, barbell rowing then a fun bodyweight cardio blow out to set you up nicely for the weekend..


Shoulder Press  5 x 40%, 5 x 50%, 5 x 60% (Tempo 2-0-1)

Barbell Row 3 x 8 reps

*use 90% of 1RM


” Middle Earth ”

Run 800 m

then 3 rounds of :

15 Toes To Bar

15 Burpee


Run 800 m

2019-05-30T20:29:09+12:00 30th May 2019|