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Thursday 31.1.13

1/31/2013

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Two awesome Female role-models, lifting with intent @ CrossFit Puke this morning: Stace & Tamra
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  WOD

  21-15-9: Dead-lift(70/90) > Bench-press(50/75) /DB C'p(20/30)

  100-100-100: DU's

  -for time

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Wednesday 30.1.13

1/30/2013

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Big welcome to our newest members starting CrossFit"ON BOARD" this morning

Well done getting up for a 5.15 start, & nice work in the mini WOD

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WOD

TGU: 10min -for reps & load progression

BURPIES: 100 for time

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Monday 28.1.13

1/28/2013

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strength: OHS : 6sets of 3reps

-record best weight

WOD

2k run

three rounds of: 3x 4mtr rope climb + 30 wall-ball shots

2k run

-for time
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Welcome back to Kael, awesome work on upper-body rope-climb guys & Stace stepping it up with 10k weight vest :)
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Sunday 27.1.13

1/27/2013

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Welcome back to Gareth & Jacob

WOD: "Elizabeth"

21-15-9 reps -for time

Clean (rx:135lb)

Ring-dip
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Great advance on lifting technique: Kerryn & Mark R

Good 'grit' -taking the hard road with weighted dips: Mark Currie. Awesomw RX on the WOD Wayne. 

Infact EVERYONE rocked it today!

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Long Weekend Please Note:

1/26/2013

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Sunday: 8am S&M ,8.30am-WOD.  Monday: 5.30pm-WOD.  Tuesday: new schedule! 

                                                                                                (refer page: 'TIMETABLE')

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Saturday 26.1.13

1/26/2013

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DAY OFF. Rangitoto Island -from Mairangi Bay

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Friday 25.1.13

1/25/2013

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Big welcome to all those who visited our box for the 'INTRO' class last night! Great group, lotsa fun, & awesome work on the 'mini-WOD' ! Looking forward to seeing many of you during the "ON-BOARD" course starting next week

WOD

HSPU
MB OHS
kipping Pull-ups
straight leg-raise to L-sit (on rings: pause @ L)

5rounds, 1min on each

Good increase in lifting power & form this week :) Amy, Stacey & Kerryn
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Thursday 24.1.13

1/24/2013

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Nice surprise having Ben & Anita back in our box for a couple WODs while in NZ. From CrossFit Woolongong in Auzzie excellent output, great power, & an extremely nice couple. Inspiring
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Oh & Anita? ..you're welcome to come chalk up our box anytime!  Look forward to seeing you both again
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Today’s WOD

200mtr Sprint
20 ring Push-ups
150 DU's
20 ring Rows
100 BB hops (s2s=1 count)
20 TTB
50 Box-jumps

..for time
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Wednesday 23.1.13

1/23/2013

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WOD

10 BB Clean
10 Burpies
10 BB Push-press
10 Burpies

AMRAP: 25min
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Tuesday 22.1.13

1/22/2013

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WOD

Weighted Pull-Ups: 6

Un-even MB Pushups: 1-2-3-4-5 p/s

Run: 50mtr

BB overhead walking lunge: 50mtr

-AMRAP: 40min

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    Linda Begg
    CrossFit Pukekohe
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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED