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

The Octopus

Put something heavy over your head today. Coach Donny will be back again for Weightlifting Thursday at 730pm tonight.


In 20:00

1 RM Clean and Jerk


” The Octopus “

Run 300 m

8 Push Press (60/40)

16 Toes To Bar

32 Double Under

3 Rounds

CAP 15 minutes


Our Summer Swole Hump Day sees the long awaited return of the bench press. Vital for anterior shoulder/pec stability the horizontal press is a valuable assistance exercise for all things pushing and pressing including the burpee, the thruster and the jerk.


E 2 M 5 Rounds

10-8-6-4-2 reps of :


Bench Press


” Defibrillator”


Max Wall Ball

OTM 5 Deadlift (100/70)

* Start with deadlifts.

2017 Masters OLQ 1

Today we introduce a new skill block with the return of the ring muscle up. The rings offer a difficult unstable surface to pull and press from and require joint stabilisers and neutralisers to be on point. In short the rings are wonderful tools to develop range of motion and stability in the shoulders and the progressions we practise go a long way to achieving this.


Muscle Up Progressions

3 x 5 Ring Pull

3 x 5 Ring Dip

3 x 5 Kip Swing

3 x 5 Transition


” 2017 Masters OLQ 1 ”


100 DB Snatch (22.5/15)

80 Cal Row

60 Burpee

40 Ring Muscle Up




For our Oly Total testing we will be snatching today and clean and jerk testing on Thursday. For the newbies we will focus on  technique and break the snatch down with some accessory lifts..and speaking of lifters these guys did great in finishing 21 kms of running in yesterday’s Auckland Half Marathon. More body mass is obviously harder to transport long distances, but we are CrossFitters and we specialise in not specialising. Our endurance training will step up over the next few months to Christmas, but we must remain balanced in extending strength and skill acquisition with the 2019 CrossFit Open a little over 16 weeks away. So Lets broaden that Pyramid!


In 20:00

1 RM Snatch


” Nancicola”

21-15-9 reps of

Overhead Squat (42.5/30)

C2B Pull Up


Blood Lust

The earth is heating up and so are the wods. Get in for 730am or 930am and satisfy your lust for the barbell.


50 Thruster (42.5/30)

25 Bar Burpee (synched)

10 Rope Climb

50 Power Snatch (50/35)

25 Bar Burpee

10 Rope Climb

50 Clean and Jerk (60/40)

25 Bar Burpee

10 Rope Climb

CAP 40 minutes