Pick And Go

PARTNER WOD

” Pick And Go ”

Run 800 m

50 Wall Ball (9/6 kg)

50 DB Snatch (22.5/15 kg )

3 Rounds

*Partners run with med ball /DB

*Share reps equally

 

2018-07-27T19:33:49+00:00 27th July 2018|

Tight Rope

Vertical pressing/pulling and some jumping!

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD 

” Tight Rope ”

4 x 4:00/2:00 rest

3 Rope Climb

9 Deficit HSPU (4″/1″)

21/18 Cal Row

MR Double Under

2018-07-26T19:32:33+00:00 26th July 2018|

Heave Ho

Snatch Tech Day and we introduce a new movement that requires great balance, timing and strength. The heaving snatch balance is the gateway to avoiding those missed or ill timed snatches!

Strength 

E2M 5R

1 Power Snatch

1 Hang Power Snatch

1 Heaving Snatch Balance

1 Overhead Squat

WOD

” Heave Ho ”

21-15-9 reps of

Hang Squat Snatch (50/35)

Burpee Over Bar

CAP 10

 

2018-07-25T19:23:04+00:00 25th July 2018|

Beastmaster

Swole day. Go one better than last week. Then be a beast.

Strength

E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)

WOD

” Beastmaster ”

AMRAP 20

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)

Compare to : 27/4/2018

2018-07-24T21:10:04+00:00 24th July 2018|

Coat Hanger

We continue on our quest to fine tune our gymnastic shapes, but nothing happens without strength. Strict absolute strength which will define our ability to progress injury free when we add extra joints learning to kip.

Gymnastics

EMOM 10

Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB

WOD

” Coat Hanger ‘

AMRAP 7

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

Thruster (42.5/30)

Toes To Bar

Compare to : 31/1/2018

 

2018-07-23T19:53:17+00:00 23rd July 2018|

Clean Run

A massive congrats to Dave aka ‘The Brofessor ‘who competed in this weekends NZ CrossFit Nationals. After qualifying in 6th place Dave set about fine tuning his game, practising difficult skills, working on his few weaknesses and putting in huge hours alone of suffering and hammering out his kinks. Yesterday Dave beat out the very best in NZ in a category that pitched him against young brilliant firebreathers, and climbed the podium to be the Second Fittest man in NZ !! An extraordinary effort well supported by Maggie, and kudos to the crew that ventured down to help him through the dark place. Special mention to Imche who competed well in a very tough intermediate Womens field. You guys are awesome. You inspire us to work harder and always look to be better everyday.  Red Skullz Reprazent!

Strength 

Back Squat

E 2 M 9 R

6 x 70% 4 x 75% 2 x 80%

6 x 75 % 4 x 80% 2 x 85%

6 x 80% 4 x 85% 2 x 90%

*add 5-10 kg /round

WOD

” Clean Run ”

10-9-8-7-6-5-4-3-2-1 reps of

Power Clean (70/45)

Run 200 m

CAP 17

2018-07-22T19:39:03+00:00 22nd July 2018|

Farm Hand Fran

Best wishes to Dave and Imche currently ready to do battle at the NZ CrossFit Nationals in Cambridge this weekend. A fun road trip to support our crew is encouraged to get your car pool on!

TEAM WOD

” Farm Hand Fran ”

AMRAP 25

A 15 DB Thruster (22.5/15)

15 Pull Up

B 50 m KB Farmers Carry (2x 24/2 x 16 kg)

C Holds Handstand

Team members rotate when Farmers Carrier returns.

Farmers Carrier then holds Handstand

Handstand takes over where A finishes.

Reps are only counted when team member holds HS.

 

 

2018-07-20T20:26:33+00:00 20th July 2018|

2017 Regional Event 3

 

Its been a while since we had a decent chipper. To cap our tough but fair week I thought to drag out this wonderful workout from last years Regionals.

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD

” 2017 Regional Event 3 ”

*Modified

30 m OH DB Lunge (22.5/15)

100 Double Under

50 Wall Ball (13/9)

10 15 ft Rope Climb

50 Wall Ball

100 Double Under

30 m OH DB Lunge

CAP 16

2018-07-19T21:08:06+00:00 19th July 2018|

Big Jumping Chief’s Toes

 

Today our clean tech keeps us above the knees. From the deadlift the bar stays above the knees. Then we wheel out another fun triplet. The goal differs from yesterdays gruelling thrash in that our sets are shorter, and quick transitions are required from one exercise to another. The emphasis is on balance and keeping a steady unbroken rhythm over the 5 rounds. Good Times. Eat it Peeps.

Strength

E 2 M 5 R

1 CG DL + 1 HPC + 1 HSC + FS + PJ

*Build

**Aim to keep the bar off the ground

WOD

” Big Jumping Chief’s Toes “

AMRAP 3

3 Clean and Jerk (60/40)

6 Toes To Bar

9 Box Jump (60/50)

Rest 1 minute

5 Rounds

*start each successive round where you left off.

Score is Total Reps.

Compare to : 6/12/2017

2018-07-18T20:04:56+00:00 18th July 2018|

The Asphyxiator

The Mid week burner. Push hard with the big work/rest periods to extract the most possible from the workout. The intensity you bring to your 4 minutes should require slightly longer than usual recovery times and elicit a bigger adaptive response.

Strength

E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)

WOD

” The Asphyxiator  “

3 x 4:00/4:00

Row 500 m

21 Kettlebell Swing (32/24)

MR Burpee

Compare to : 12/12/2017

2018-07-17T19:53:22+00:00 17th July 2018|