Well what an awesome weekend, of eating, WODding, drinking & mixing with many of our awesome CrossFit community: old friends & new, from around NZ & abroard
A huge thumbs-up to Crossfit.com for such a spectacular & fun event. A rare chance to see some of the top world-class CrossFitters in action ..competing, setting new PBs before our eyes, & in the usual CrossFit spirit; more than happy to mingle & support. Then to top it all off, brunch @ the skyline with CrossFit founder Greg Glassman speaking & motivating us all ..humble, open, real ..pure gold
0 Comments
Warm-up: walk-lunge + OH pass > 10 burpies > 10 Pullups > 10 Burpies > 10 Pushups > 10 Burpies > walk-lunge + OH pass > 10 Burpies
Skill: Muscle-up rings prac: ...Opt 1: 5x5 on progressions. Opt 2: 2x5 strict + 2x5 kipping Conditioning: 3x8: Romanian Deadlift WOD: "13.2" 10min AMRAP: 5 Sh-OH (50/35k) > 10 Deadlift > 15 Box-jump (50/60cm) WOD
For time: 50 Tyre-flip (+ jump thru) > 5 Rope-climbs > 30 Thrusters (30/43k) > 30 Ring-row > 150mtr Sled-push (40/60k) There will be no 5-5.30pm open gym tomorrow evening, as I am off to the CrossFit Tour in Queenstown!
Cherie will be here though & will run the 5.30pm WOD WOD: "Blake"
4RFT: 30mtr Plate OH Walking Lunge (15/20k) > 30 Box-jump (60cm) > 20 Wall-Ball (14/20lb) > 10HSPU Warm-up circuit ..record only: best 1min row for cal. 3 attempts
WOD " KAREN" 150 Wall-Ball for time (9/10ft-14/20lb) refer 14.11.13 WOD: For time: 25 Push-press > 25 Pull-ups > 25 BB OH step-Lunge > 25 ring-Dips > 200mtr KB Farmers walk > 25 Wipers > 25 BB Front-rack step-Lunge > 25 Sit-ups > 25 Burpies (rx weight: BB: 30/40k KB: 24/32k)
Welcome to Tim, & yay Molly & Josh are back Strength: 1RM Snatch (L2: Sq Snatch) WOD: "11.1" 10min AMRAP: 30 DUs > 16 Snatch (35/25k)
|
CategoriesArchives
July 2018
AuthorLinda Begg |