WOD

Gymnastics

HS Walking Progressions

WOD

” Jaguar “

Great performances from the Skulls out at CrossFit East Tamaki yesterday with some massive lifting and gutsy PB’s against some top regional athletes. Well done guys!
Last few days to get your names on the board for “Row For Harry” , the 42km team Row happening this Saturday at 4pm. Teams will be selected randomly , but balanced between men and women so we can aim to finish around the 3 hour mark, and relax with a BBQ and some fizzy drink ;-)

A /Strength

Front Squat 3 x 5 reps @ 75% 1RM

B /WOD

” Front End Loader “

1 Squat Clean (75% of 5RM)  every 20 secs

10 Minutes

C/ COMP

3 x 200 m Hill Sprint

Rest as needed.

Beastwod 3pm

1 minute at each station :

Squat Clean (70/45)

6 m Shuttle Sprint (6 m forward + 6 m backwards = 1 rep)

Deadlift (112.5 /85)

Burpee

Jerk

Rest 1 minute

3 Rounds for total reps

Workout in honour of :

US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.

He is survived by his parents Gary and Theresa, and sister Gina.

Team WOD

” Deck of Death “

The class split into groups of 2-3

The task: Get through a deck of cards.

Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card.

The exercises :

Clubs : Clean and Jerk (60/40)

Spades : Kettlebell Swing (32/24)

Diamonds : Burpee /Box Jump

Hearts : Run 400 m

A Great day yesterday at CrossFit Total. As expected the bell ringing still resonates  in the ears due to so many personal best lifts. For those that stuck at the strength cycle the gains were massive. Today we partner up for a bit of teamwork in this fun chipper. Coordination, one of the 10 components of fitness will help your partner get through this :-)

WOD

” 2014 Regional Event 7 “

Row 500 m

125 Double Under (each)

50 Deadlift (125/85)

(Partner holds bar )

50 Toes To Bar

(Partner holds hang)

For time.

No met con today folks. Just heavy lifting. Follow the schedule and work with the coaches on your lifts. Remember this is NOT a competition but a test of your absolute strength. A starting point for a lifetime of getting progressively stronger, but above all making every day life just a wee bit easier ;-)

“CrossFit Total”

Back Squat 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.

Action from the weekend at HPU Games. Lots of events happening including the CrossFit Total tomorrow to be held from 515pm . Reminder there will be NO WOD for both evening sessions. As usual we will hang out after , eat meat ,  sip a cider or two. Keep it free, come in and set a total. After all, you’ve earned it :-)

Strength

Turkish Get Up 2-2-2-2-2 reps

WOD

“The Carry “

AMRAP 20

Run 200 m w/DB (15/10)

5 Single arm DB Thrusters ( each arm )

5  DB Weighted Pull Up

Gymnastics

Front /Back Lever Progressions

WOD

“2014 Regional Event 6 “

50 Cal row
50 Box Jump Over (65/45)
50 Deadlift (80/50)
50 Wall Ball
50 Ring Dip
50 Wall Ball
50 Deadlift
50 Box Jump Over
50 Cal Row

21 minute cap

The Skulls turned up in numbers to the CrossFit HPU Games on Saturday and did us proud. CFN 1 placing 4th, CFN 2 in 17th and CFN 3 in a proud 47th out of 54 nation wide teams. Our Masters placed 7th out of 10 and each athlete gave it everything they had which is how we roll! Plenty of good stuff happening soon starting with the CF Total this Wednesday night, Barbell Club recommences this Friday night at 6pm, and “Row For Harry” , the 42km team row for charity to be held on Saturday 17th at 4pm. Spaces are limited so get in fast!

Strength

Back Squat 2-2-2-2-2 reps

WOD

” Deep Creek “

9-6-3 reps of

Squat Clean Thruster (60/40)

* 50 Double Under after each round

For time.

BEASTWOD 3PM

” The Seven “

7 HSPU

7 Thruster (60/40)

7 Knees To Elbow

7 Deadlift (125’85)

7 Burpee

7 Kettlebell Swing (32/24)

7 Pull Up

7 Rounds for time.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.