WOD

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

Dead Man Walking

Classes today at 730am and 930am with Coach Marcos. CrossFit Kids returns from 830am.

TEAM WOD

Teams of 3

” Dead Man Walking ”

AMRAP 25

A completes AMRAP of 

10 Alternating DB Snatch (22.5/15)

5 m OH DB Walking Lunge (left arm)

5 Deadlift (100/70)

5 m OH DB Walking Lunge (right arm)

B Runs 200 metres

C Rests

When the runner returns he/she rests

and tags the ‘rester’ who then takes over from   A who starts the run

Fight Club

Just over 2 weeks now to 19.1 the first workout of the CF Open. Barbell cycling is the focus and our sets need to be accurate , fast and tight!

Strength

EMOM 12

5 Thruster

5 Power Clean

5 Pull Up

WOD

” Fight Club ”

Power Clean (42.5/30)

Thruster

Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.

Randy’s Balls

A fun and memorable Waitangi Day workout yesterday was enjoyed by many. Today we get our snatch tech on and go hard for 10 minutes..or less.

Strength

EMOM 10

SGHP + HPS + HSS + OHS

WOD 

” Randy’s Balls ”

75 Power Snatch (35/25)

EMOM 10 Wall Ball (9/6)

CAP 10

The Asphyxiator

After dialling in our positional strength we now seek reps in our emoms. Today we look at maxing out in a vertical push/pull couplet..then get breathless in the quest to get a good burpee score.

Gymnastics/Skill

EMOM 12 (4 rounds)

Min 1  : MR HSPU

Min 2 : MR C2B Pull Up

Min 3 : Rest

WOD

” The Asphyxiator  “

3 x 4:00/4:00

Row 500 m

21 Kettlebell Swing (32/24)

MR Burpee

Diddly Squat

Around 3 weeks till the 2019 CrossFit Open. If you’re unsure as to what it is, how it works or whether its for you then click the link . CFN has always featured highly in terms of participation for this global competition , a fun and all inclusive test of fitness, ability and character regardless of whether you have been training for years or just months . Age is no barrier as we all do the same workouts together , and scaling options are available for those that aren’t sure..And a big congrats to Perty for taking out his division at the H Town Throwdown in Hamilton on Saturday . In a close second was former Skull Throne Champ Dave Mayeda. Another great finish in 3rd place to top off an amazing weekend for our Masters! And great results from Roman Donny and Tom Marks in their respective divisions in another tough comp.

Strength /Skill

EMOM 10

Odd :5 Hang Squat Snatch

Even : 40 Double Under

WOD

” Diddly Squat ”

21 Squat Snatch (42.5/30)

15 Squat Snatch (50/35)

9 Squat Snatch (60/40)