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WOD
40 KB Russian Swing > 20 Turtles > 10 Burpies > 100 DUs 40 Wall-ball > 20 OHS > 10 Burpies > 80 DUs 40 Pull-ups > 20 ring Dips > 10 Burpies > 60 DUs 40 Pistols > 20 Push-ups > 10 Burpies > 40 DUs 40 Sit-ups > 20 Ring-row > 10 Burpies > 20 DUs ..for time/as far as possible: 40min WOD
10 DB Shoulder press 15 MB Crunch>Extension 10 Push-press 15 MB over-head sit-ups/mb GHD 10 Push-jerk 15 Balanced tuck>extension 20min AMRAP Members please note that the Wednesday night boxing has moved forward to 6.30pm, Stretch & Mobilise will now be a longer 40min session: still 9.30am Sunday. Please refer 'Timetable page' on this website for updated schedule
Anabelle & Miela, cruising in the Pukekohe box
Just a few years till they can start CrossFit kids & follow Dad & Mum's awesome examples! WOD
Skill practise/progression: variations of the Muscle-up then: "Cindy" 5 Pull-ups > 10 Push-ups > 15 Squats AMRAP: 20min So all we all shared in an awesome victory early thismorning ..after months of patient persistence Surekha gets her first Double-Unders! Congratulations Surekha, good things are worth striving for huh? Strong focused women, up & lifting before dawn: Surekha, Tamra, Valisha
Warm-up: 3 laps (42mtr) each; samsung stretch..inch-worm..toy soldier Buy-in: 100 DUs WOD: "Diane" Deadlift (100/70k) HSPU (option: ring push-ups) ...21-15-9 for time WOD
12 Front Squats (30/50k) 40 Box jumps 12 Ring dips 400mtr Run 12 Ring Push-ups 3/4/5 rounds for time...40min cut-off WOD
25 Wall-ball > 10 L-sit Pull-ups > 50 Air Squats > 50 Sit-ups 20 Push-press > 15mtr Rope-climb (upper-body) > 50 Air Squats > 50 Sit-ups 15 Push-jerk > 20 Ring-row (horizontal) > 50 Air Squats > 50 Sit-ups 10 Thruster > 25 GHD Back-extension For time |
CategoriesArchives
July 2018
AuthorLinda Begg |