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Tuesday 30.4.13

4/30/2013

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Masters Class every Tuesday  last week we focused purely on balance, mobility & stretching. So this week the Masters class ramped up the intensity a little

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This is my Dad; who bought me up with a good gymnastic base, & taught me "if something is worth doing, it's worth doing properly!"  Thanks pop, hope I'm a fit as you @ 72.

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WOD

12 BB Push-press
14 Ring-row
16 Pistols p/s
18 HR Push-ups
20 KBS -American

AMRAP: 25/40min
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          40min                                              25min
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Monday 29.4.13

4/29/2013

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WOD: 'McCluskey'

9 Muscle-ups

15 Burpie Pull-ups

21 Pull-ups

800mtr Run

..3 rounds for time

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Sunday 28.4.13

4/28/2013

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WOD

25 BB Power Clean
25 Elbows > Knees
25 BB Jerk
25 TTB
25 BB Clean & Jerk
25 strict/straight TTB

-for load & time
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Friday 26.4.13

4/26/2013

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WOD

21-18-15-12-9-6-3

OHS (rx:50/30k)

Ring Dips

...for time

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Thursday 25.4.13

4/24/2013

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Anzac day 

'All In' partner WOD

50mtr BB Waiters walk
50mtr Tyre flip + jump thru
400mtr Run: 200mtr forwards + 200mtr backwards
100mtr Bag carry 60kg
40 jump the bag (over&back=1 count)
10 TTB
400mtr Run: 200mtr forwards + 200mtr backwards

...For time

Bag carry & run is done with your partner

If one of your pair finishes ANY exercise before the other: go straight to the cage & perform as many Pull-up > Push-up reps as possible (these reps will count as seconds deducted from your final finishing time)
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Wednesday 24.4.13

4/24/2013

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WOD: "ROSA"

10 HSPU

400mtr Run

..five rounds for time

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ANZAC DAY WOD

4/23/2013

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NOTE TO ALL MEMBERS:

Remember this Thursday is Anzac day. We will meet for an "all-in WOD" @ 8.30am only this Thursday ..both beginners & mainstream all in together ..gonna be a fun one!  

Back to normal schedule on Friday.

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Tuesday 23.4.13

4/23/2013

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Big welcome to Rachel & Steve who joined in the On-Board early WOD this morning, & a big thumbs-up to my daughter Isla; 1st time on the ropes, powering to the top & doing Mum proud
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WOD -mainstream

3 MINUTE MAX-OUT

L-sit (parallettes) -longest time held
Burpies -max reps
Pull-ups (strict) -max reps
Dus -max reps
Air-Squats -max reps
Push-ups -max reps
Rope-climb -max climbs
L-sit (rings) -longest time held

..3minutes on each + 2min breaks between each
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Monday 22.4.13

4/22/2013

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WOD

'Linda' (aka: 3bars of death)

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10-9-8-7-6-5-4-3-2-1

Dead-lift (1.5 x bodyweight)
Bench (1 x bodyweight)
Clean (.75 x bodyweight)

...for time
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Sunday 21.4.13

4/21/2013

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WOD

'Fran' (44/29k)

21-15-9: Thruster > Pull-ups

..for time

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RX: Wayne,Rob, Linda, Andrew

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    CrossFit Pukekohe
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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED