WOD

WOD 2018-06-28T09:38:33+00:00

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

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.

 

 

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

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

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