13.4

A massive turnout for the Filthiest 50 Fun-Raiser last night! Thanks to all for your donations for our NZFL Team who will do battle against CF East Tamaki next Saturday. Our team to be announced soon will need our support over there  so lets make a big effort to get over there and make some noise and help them to victory!

Gymnastics 

EMOM 10

Min 1 : 1/2/3 Ring Muscle Up / Progressions

Min 2 : 3/5/7 HSPU

WOD

” 13.4 “

AMRAP 7

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

Clean and Jerk (61.5/42.5)

Toes to Bar

Score is max reps.

(more…)

2018-08-19T19:38:59+00:00 23rd October 2017|

The Filthiest Fifty

One class only tomorrow. 430pm . Bring $20 for the cause. You’ll be fed and lubed well after the event. :)

WOD

” The Filthiest 50 “

50 Box Jump (50/60 cm)
50 Pullup
50 Kettlebell Swing (24/16)
50 Racked Lunge (24/16)
50 Knee to Elbow
50 Push Press (42.5/30)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Under
Complete 50 reps of each exercise before moving on to the next.

*Scaling Options:

Naughty 40 or Dirty 30

2017-10-22T20:38:42+00:00 22nd October 2017|

Partner Painstorm

WOD

“Partner Painstorm “

Run 200 m

7 Power Clean (60/40)

7 Box Jump

Row 250 m

7 Push Press

7 Burpee

30 minute AMRAP

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

2017-10-20T21:02:29+00:00 20th October 2017|

Storm Warning

Max Out Friday. 530pm Social Hour to follow.

Strength

In 20 mins :

Front Squat 3-2-1-1-1-1-1 reps

WOD

” Storm Warning ”

3 Rounds of :

30 Wall Ball (9/6)

30 Kettlebell Swing (24/16)

EMOM 5 Deadlift (100/70)

*starts with Deadlift

CAP 15 minutes

2017-10-19T21:48:36+00:00 19th October 2017|

Bottom Feeder

Queens Birthday Weekend and Saturday classes as usual. Closed Sunday and One class only on Monday night at 430pm. Burgers, Beer and The Filthiest Fifty is our big NZFL Fun-Raiser so hit the road early and get back in time for the Epicness!

Strength 

1 Clean & 2 Split Jerk: 5 sets of 2. Working up to heavy set of 2.

WOD

” Bottom Feeder ”

Run 800 metres

100 Double Under

50 Alt DB Snatch (22.5/15 kg)

Run 600 metres

75 Double Under

35 Alt DB Snatch

Run 400 m

50 Double Under

20 Alt DB Snatch

For time.

2017-10-18T20:39:46+00:00 18th October 2017|

The Chief

Strength

Bench Press 3-2-1-1-1-1-1 reps

Deadlift  3-2-1-1-1-1-1 reps

5 rounds

WOD

” The Chief “

5 x 3:00/1:00

3 Power Clean (60/40)

6 Push Up

9 Air Squat

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.

Compare to : 18/10/2016

2017-10-17T15:32:30+00:00 17th October 2017|

Nate

Gymnastics

EMOM 10

Odd: 1/2/3 Ring Muscle Up

Even : 3/5/7  HSPU

WOD

” Nate “

AMRAP 20

2 Ring Muscle Up

4 HSPU

8 Kettlebell Swing (32/24)

Compare to : 13/6/2017

Workout in honour of  :
Nathan Hardy
Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

2017-10-16T15:02:55+00:00 16th October 2017|

15.2

A little over a week till we get our big night of Totals on so another  chance to be brave under the bar today and see if you have progressed. Then we get another go at the second Open wod from a few years back . Talk to the coaches about suitable scaling for your ability.

Strength 

Overhead Squat 3-2-1-1-1-1-1 reps

WOD

” 15.2 “

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 Overhead Squat  Rxd (42.5/30)  Sc (30/20)

10 Pull Up  Rxd (C2B)  Sc (Chin Over Bar)

From 3:00-6:00

2 rounds of:

12 OHS

12 Pull Up

From 6:00-9:00

2 rounds of:

14 OHS

14 Pull Up

Etc., following same pattern until you fail to complete both rounds

2017-10-15T20:11:01+00:00 15th October 2017|

Assault And Battery

Classes at 730am and 930am with Marcos and Roman.

WOD

“Assault and Battery ”

Teams of 2/3

5 x 3 minute stations :

1/ Bike (cals)

2/ Burpee Box Over

3/ Row (cals)

4/Wall Ball

5/ Power Snatch (35/25)

One person working at a time.

Accumulate max reps/cals.

Continuous running clock.

Teams may start at any station.

2017-10-13T19:49:15+00:00 13th October 2017|

Running Fran

Tight Night winner Malia.

Strength 

E 2 minutes

2 Front Squat (build )

2 Weighted Pull Up

5 Rounds

WOD

” Running Fran ”

Run 400 m

21 Thruster (45/30)

21 Pull Up

Run 400 m

15 Pull Up

15 Thruster

Run 400 m

9 Thruster

9 Pull Up

For time.

 

 

2017-10-12T20:18:12+00:00 12th October 2017|