Practise: head/Hand-stand
WOD 5 TTB (strict & straight) > 10 Head-stand folds > 15 Burpies 5 TTB (") > 10 Hand-stand to forward roll > 15 Burpies 5 TTB (") > 10 Wall-climb + 10 shoulder taps(per climb) > 15 Burpies 5 TTB (") > 10 strict HSPU > 15 Burpies For time
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WOD: "Arnie"
21 KB TGU -right arm 50 KB Swing 21 KB OHS -left arm 50 KB Swing 21 OHS -right arm 50 KB Swing 21 TGU -left arm ..for time (rx: 2 pood) A BIG congratulations to all those who participated in the 30-day Challenge @ CrossFit Pukekohe. Physique results were even better than I had hoped for, check it out!... By following a simple, realistic eating guide & showing dedictation to regular CrossFit training our members saw amazing changes in physique aswell as increased fitness, strenth, confidence, & energy.
CUTTING THE CRAP: NO cheats here: NO excessive food resctrictions, NO stupid expensive supplements/"fat-burners", NO dehydration, NO long monotounous hours in the gym doing the same old things! Just healthy MAINTAINABLE eating habits & the power of CROSSFIT! Well done team & thanks for the privelege of helping you enjoy the journey ...keep it up & the sky's the limit! Also the open finished up this week & well done to our Puke competitors. We all clear on the work ahead before for next year? WOD
For strength: BB Clean (full squat under) 12-10-8-6-4-4-2-2-1-1-1 For time: "Ship" 7 BB Clean (full squat under) 8 Burpie Box-jumps ..9 rounds for time -a big rx on this one (83/55k Clean + 36inch/90cm box & 9 rounds!) today we will work our best 7-rep weight + 75cm box over 15min WOD
First attempt: 100 Air squats, for time 1min each: KB American swing > HR Push-ups > KB SDHP > HR Push-ups > Sit-ups ..four rounds for max reps Repeat: 100 Air squats for time WOD: OPT #1 WOD: OPT #2 1 upper-body Rope-climb + 5 Pull-ups @ top 1 Rope climb 10mtr Sprint 5 Pull-ups 15 Wall-Ball 15 Wall-Ball 100mtr Sprint 100mtr Sprint 30sec L-sit: unbroken 30sec L-sit: parallettes (broken to total) 100mtr Sprint ..5 rounds for time ..5 rounds for time Big high-5 to Surekha; who made her first climb this morning!!
Welcome back Mike! ..missed ya buddy. And good to have you join us in our WOD lastnight Lucas -from CrossFit in Whangarei WOD 10 OHS (30/50k TTB: 5 strict straight > 5 controlled tuck/flik > 5 kipping RINGS: 5 strict dips > 5 flies > 5 push-ups (horizontal) 50 DUs AMRAP: 20min What CrossFit girlz get upto when the boys aren't around!... Coach Cherie: early morning play
All our very best thoughts & wishes to an awesome coach & friend on her Birthday
..from the CrossFit Puke box. XX WOD Run: 1k
40 Pull-ups + 20 HSPU + 10 GHD Sit-ups Run: 2k 40 Pull-ups + 20 HSPU + 10 GHD Sit-ups Run: 3k ..for time |
CategoriesArchives
July 2018
AuthorLinda Begg |