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Thursday 28.2.13

2/28/2013

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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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LAST CALL:  30-day Nutrition Challenge starts this Sunday!

2/27/2013

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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! :)

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Wednesday 27.2.13

2/27/2013

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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

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Tuesday 26.2.13

2/26/2013

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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


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Monday 25.2.13

2/25/2013

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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)

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... thinking of our Cherie :)

2/24/2013

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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!
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Sunday 24.2.13

2/24/2013

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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

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Friday 22.2.13

2/22/2013

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 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
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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

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Awesome work this morning Valisha! ..1st time on the rope & almost made it to the top -next time you'll nail it
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Thursday 21.2.13

2/21/2013

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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
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UPDATED TIMETABLE!

2/21/2013

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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
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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