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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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WOD 30 TGU 30 BB Hops 3x Rope-climb (rx: upper body only) 30 Air-Squat AMRAP: 35min 
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 
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"...
..we inrease ROM, & work for the 'Thruster' ..Di & Sandy get an excellent angle on the Ring-row, ..stronger & working harder  Puke CrossFit chicks; up & Cleaning first thing Monday morning ..& all hitting PBs before dawn
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
WOD: 13.3 Open
150 Wall ball (14/20lb..9/10ft) > 90 DUs > 30 Muscle-ups ..as many reps as possible: 12minutes
WOD Run > Tyre-flip > Run > Tyre-drag > Run > Hand-stand walk ..(distance to be advised) heh AFAP: 40min
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"
WOD 50 Wall Ball 50 DUs 5 Muscle-ups AMRAP: 30min
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! 
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) 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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CategoriesArchives
July 2018
AuthorLinda Begg |
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