Tracey: High attention to form bringing beautiful strong lifts :) WOD 10 KB Clean 10 BB Push-press 10 Ring row 10 Wall-ball AMRAP: 20min 
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All those planning to take part in the "fuel for success" Nutrition Challenge: please make sure you contact Linda to book in for physique analysis this week. 0272348222
Challenge kicks off this Sunday 10am @ CrossFit Pukekohe. Individual nutrition plans will be distributed, questions answered, & everyone on track to fuel for success & results! :)
Big thumbs up to Tamra & Derek who rocked the WOD thismorning; first time for both totally unassisted on Pull-ups! WOD Back Squat Burpie hybrid (pull-up-TTB-strict burpie) 10-9-8-7-6-5-4-3-2-1 AFAP: 30min
the 5.30am 'On-Board' class shows good form & range on thier ring-dip progression thismorning WOD Skill-base: Gymnastics GHD Pull-ups (kipping & butterfly movements) ..then: 5 STRICT Pull-ups (personal best, ie: lighter band, no-band, weighted, L-sit) 30 second L-sit (paralettes, P-bars or rings) 5 "folds" (handstand: straight) ...3 rounds for time or opt in for: "A gift from Stace & me" 1min GHD Sit-ups > 1min GHD Back-extension 1 min Double-unders > 1 min Burpies ..Jog 100mtrs 1 min GHD side-crunch: L > 1 min GHD side-crunch: R 1 min Wipers > 1 min decline RPU>high tuck (toes thru rings) ..Jog 100mtrs -for total reps 
WOD: "Nasty Girls" 50 Squats 7 Muscle-ups 10 Hang -power Clean ..3 rounds for time Name..time...M'cl-up scale...HP-Clean (kg)
Cherie's on her last day for CrossFit L:1 trainer course & all d best for exam bound to be having fun, all d best for exam, we lucky to have ya & looking forward to having you back with us tomorrow! 
Warm welcome to Lorena, Kelvin & Chris; joining our on-board group thismorning WOD 15 OHS > 20 BB Hops > 12 Ring flies > 400mtr run ..3 rounds for time
great to have Derry join us for a arey fun WOD, & primo energy. Also BIG welcome back to Ken, back from the Army & straight into it
WOD 10x Rope-climb (rx: 10k vest) 100mtr Tyre-flip + jump thru then: max HSPU (no stops-to failure) Run 100mtr: 50mtr forwards/50mtr backwards -repeat HSPU+ Run untill cut-off (35min) ......record scale on rope, + total reps on HSPU
Awesome work this morning Valisha! ..1st time on the rope & almost made it to the top -next time you'll nail it
WOD
1min Box jump 2min HR Push-ups 1min Box jump 2min Pull-ups 1min Box jump -for total reps Then: Kettle-bell training ...Swing, Clean, Snatch We have added TWO new beginners/'ON-BOARD' classes, so there are now five per week!
..also added another main-stream WOD (Tues mrng). Please everyone check updated timtable |
CategoriesArchives
July 2018
AuthorLinda Begg |
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