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Tech' prac: Clean & Jerk
L-sit: max time held (scale: tuck) WOD "Grace" 30 Clean & Jerk (rx: 135lb/61.4k) -for time Then: L-sit: max time held DU's: max reps 1, 2 & 3min NEW MEMBERS, HAVE YOUR SAY...
So with lots of awesome new CrossFitters “ON-BOARD” for the beginner’s sessions, we definitely now need to add another session time. Before adjusting the schedule, we need heaps of feedback! Possible times as follow.. Early morning: 5.30am or 6.15am (Thursday or Friday) Evening: 5.30pm (Monday or Tuesday) Mid-morning: 8.30am or 9.30am Note: Existing classes will stay as they are. New time/s will be selected to suit the majority. Early morning session would be 45min -please register feedback via our CrossFit Pukekohe page on Facebook WOD
5 HSPU (rx: strict paralette) 10 Back Sqauts (rx: 60/90k) 15 Ring Push-ups 20 Air Squats AMRAP: 30min "freestyle functionality" The On-Board crew flip, carry, & run Valentines WOD
Run: 800mtrs -stay together 20 Turtles / continuous Farmers walk Run: 600mtrs -stay together 20 Wall-ball / 20 TTB Run: 400mtrs -stay together 20 GHD Back extension / 30 Sit-ups Run: 200mtrs -finish together ...compromise run-pace with partner & both keep working untill partner finishes stated reps Complete & appreciate one-another WOD ...she's back
"Angie" 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ..for time (compare to: 21.12.12) Ngaire; holding strong @ 53 & buiding control on the P-bars
WOD 3min: every 30seconds complete 1 hang clean + 1 power clean Run 400mtr -4 rounds, for time |
CategoriesArchives
July 2018
AuthorLinda Begg |