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Good Friday 29.3.13

3/29/2013

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WOD

working in pairs...

2x 100mtr Run/Whip

1x 100mtr tyre-Flip>jump thru

1x 100mtr Tyre Carry

AMRAP: 20min

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Thursday 28.3.13

3/28/2013

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WOD

30 TGU

30 BB Hops

3x Rope-climb (rx: upper body only)

30 Air-Squat

AMRAP: 35min

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Wednesday 27.3.13

3/27/2013

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WOD

OHS (gage: 70-80% 10-rep max)

Strict Pull-up>knees ta elbows

Box Jump

Rest

DB Chest Press (gage: 70-80% 10-rep max)

reverse Ring push-up> high tuck

DUs

Rest

..for reps. 4rounds; 1min each exercise

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Tuesday 26.3.13

3/26/2013

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WOD

15 Paralette: push-up/shoot/dip > 400mtr Run

15 best TTB > 800mtr Run

15 KB Clean > 1200mtr Run

...2/3 rounds, for time

Meanwhile in the "On-board WOD"...

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..we inrease ROM, & work for the 'Thruster' ..Di & Sandy get an excellent angle on the Ring-row, ..stronger & working harder
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TAKING CARE OF THE HOUSEWORK:  CROSSFIT STYLE..

3/25/2013

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Puke CrossFit chicks; up & Cleaning first thing Monday morning

..& all hitting PBs before dawn

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25.3.13: WOD

Clean: 6-4-4-2-2-2-1-1-1-1

then hmmm, there's something about...

"Mary!": 5 HSPU > 10 Pistols > 15 Pull-ups ...AMRAP: 20min

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Sunday 24.3.13

3/24/2013

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WOD: 13.3 Open

150 Wall ball (14/20lb..9/10ft) > 90 DUs > 30 Muscle-ups

..as many reps as possible: 12minutes

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Friday 22.3.13

3/22/2013

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WOD

Run > Tyre-flip > Run > Tyre-drag > Run > Hand-stand walk ..(distance to be advised) heh

AFAP: 40min

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Left the boys to fiure this one out on thier own, as they nutted through a CrossFit classic: "moving large load, over long distance, in minimum time"
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Thursday 21.3.13

3/21/2013

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WOD

50 Wall Ball

50 DUs

5 Muscle-ups

AMRAP: 30min

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20lb WB: Mark C, Mark R, Andrew M, Logan M, Sam M, Ryan H / 14lb WB: Linda / 10lb WB: Cherie F, Becks M, Erin A.

BRING SOX TODAY, ..& MUNCHIES ON SATURDAY!
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Barbeque this Saturday 

3/20/2013

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Bring your favourite healthy foods to share

(best lean foodie idea wins 1-week free membership)

5pm @ the Pukekohe box

RSVP: anytime before Saturday (March 23rd)

..just tell us at your next WOD or txt Linda:

0272348222

ALL MEMBERS OF CROSSFIT PUKEKOHE INVITED

(partners & family are welcome)

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Wednesday 20.3.13

3/20/2013

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WOD

10 TTB > 15 Back Squats (rx: bodyweight) > 10 TTB > 20 Turtles (rx: 25/20k) > 10 TTB > 25 Ring-row > 10 TTB >30 Burpies > 10 TTB > 35mtr Rope-climb (9/8 ascents) > 10 TTB > 40 Pistols > 10 TTB > 45 Box jumps > 10 TTB > 50 Tricep Pushups (elbows tight to body)

...once through for time, or as far as possible in 45min

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    Linda Begg
    CrossFit Pukekohe
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