CROSSFIT PUKEKOHE
  • Home
    • Contact
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS

Friday 28.2.14

2/28/2014

0 Comments

 
Warm-up: Jog 60mtr > 5 strict HSPU > 8 DB Side-raise @ 80% ...repeat 4x decreasing HSPU one rep each round
WOD: For time & weight: Deadlift: 10-9-8-7-6-5-4-3-2-1 > WallBall: 20-18-16-14-12-10-8-6-4-2  
(Wallball @14/20lb, 9/10ft ..Deadlift: start 50k below your 1RM & raise 5k each set) 25min cut-off

Picture
0 Comments

Thursday 27.2.14

2/27/2014

0 Comments

 
Picture
..one of our all-time fave's!   
(refer: 28.12.13)
WOD: "ANGIE": For time 
100 Pullups > 100 Pushups > 100 Situps > 100 Squats

0 Comments

Wednesday 26.2.14

2/26/2014

0 Comments

 
Picture
0 Comments

Tuesday 25.2.14

2/25/2014

0 Comments

 
Warm-up: 3 x 4min rounds: 1min to complete each: row for max cal > 20 Wall Squats > 15 Pushups > 10 Strict Pullups
WOD: "FRAN"  21-15-9 for time: Thruster-(30/45k) > Pullups    (refer 30.12.14)

Picture
0 Comments

Monday 24.2.14

2/24/2014

0 Comments

 
W-up: 3k Run
WOD: Strength: OHS: reps: 20@ 20/30k >10 @65% > 5 @85% > 5 @best load > 5 @best load > 20 @20/30k
Conditioning: Reverse Flies: 8 reps @ working capacity, following each set OHS

Picture
0 Comments

Sunday 23.2.14

2/23/2014

0 Comments

 
Picture
0 Comments

Friday 21.2.14

2/21/2014

0 Comments

 
Picture
C: Strict DB Sh' Press: 5x5

WOD: 5 RFT: 400mtr Run > 15 Push-press(30/45k) > 20 Box-jumps

0 Comments

Thursday 20.2.14

2/20/2014

0 Comments

 
Picture
Inch-worm > Pl8 Sq & Press: 10-10-20 > stretch
Pre-WOD: 75 Wall-ball -for time (6min cut)
WOD: 8min EMOM: 5mtr Rope-climb > 10 HR Pushups > 10 Air Squat

0 Comments

Wednesday 19.2.14

2/19/2014

0 Comments

 
Warm-up: 2min Burpies
Picture
Warm-up: 2min Burpies

WOD: 20min AMRAP
13 KB Clean L > OH Carry L > 13 KB Clean R > OH Carry R > 30 DU's > 13 Push Press > 30 DUs > 13 TTB > 30 Pistols-alternating=15ps)

Picture
0 Comments

Tuesday 18.2.14

2/18/2014

0 Comments

 
Warm-up: 400mtr Run > Stretch                  For FUN: sled push: build weight over 16/32mtr
Picture
WOD: "Lynne" 5rounds for max reps: BW Bench > linked Pullups
Picture
0 Comments
<<Previous

    Categories

    All

    Archives

    July 2018
    June 2018
    May 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012

    Author

    Linda Begg
    CrossFit Pukekohe
    owner

    RSS Feed

Proudly powered by Weebly
  • Home
    • Contact
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS