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Wednesday 30.4.14

4/30/2014

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Strength: Back-Squat: 5-5-5-5-5-5
WOD: "DANNY"   20min AMRAP: 30 Box-jump (60cm) > 20 Push-press (52/40k) > 30 Pullups

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Tuesday 29.4.14

4/29/2014

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W-up: 20 Burpees > 20 Wall-ball. Then 3x: "3-stage" Pushup>Pullup>Squat (wall)
WOD: "NASTY GIRLS" 3RFT: 50 Squats > 7 Muscle-ups > 10 HP Cleans (60/40)
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Monday 28.4.14

4/27/2014

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W-up: Sq & footwork drills           Tech: Snatch build          Strength: Hang Sq-Snatch: 3 3 3 3 3 3 3 3
WOD: For time: 200mtr Run > 75mtr Farmers walk > 400mtr Run > 75mtr Waiters walk > 600mtr Run >75mtr Farmers walk > 800mtr Run > 75mtr Waiters walk > 600mtr Run > 75mtr Farmers walk > 400mtr Run > 75mtr Waiters walk > 200mtr Run

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Sunday 27.4.14

4/26/2014

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WOD: in pairs, for time: 30 Deadlifts (100/70k) > 40 Squats > 50 TTB > 60 sH-oh (60/40K) > 70 Pullups > 80 Box jumps > 90 Situps > 100 Tyre-flips    ...only one person working at any given time. 5rep max between change over
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Friday 25.4.14

4/26/2014

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ANZAC DAY

WOD 1: "FRAN" ...Thruster (31/43k) > Pullups: 21-15-9 for time


WOD 2: "WHITE" ...5 RFT: 3x 15ft Rope-climb > 10 TTB > 21 plate OH Walking-Lunges (20/14k) > 400mtr Run


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Thursday 24.4.14

4/24/2014

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W-up: For time: 50 Box-Jumps + 50 Wall-Balls.(any order)
WOD: "JAVOREK"
For time: 6 Dead-Lifts > 6 High-Pulls > 6 Front Squats > 6 Push-Jerks > 6 Back-Squats
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Wednesday 23.4.14

4/22/2014

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W-up: skip/P-bar stability. Worm-play
WOD: 15min AMRAP: 10 KBS-American (24/32k) > 20 HSPU > 30 DUs
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Tuesday 22.4.14

4/21/2014

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our kick-ass all-ladies OB intake making great advance in thier lifting lastnight :)
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today's W-up: 4x: 5 paralette pushup-shoot-dip > 5 hollow-roks > 5 arch-roks > 5 air-Squats > 5 jump-Squats
WOD: 6 rounds for reps & weight maintained (rx:40/60k)
2min to complete 3 Power-Cleans > 2 Front-Squats > 3 Squat-Cleans > AMRAP Burpees, followed by 1min Rest
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Monday 21.4.14

4/21/2014

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Our CF Puke girls team: Amy, Cherie & Hayley; getting some comp prep in for HPU Playoffs (CrossFit comp) coming up in just two weeks! 

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W-up: MnkyB > 3 Strict Pullup > InchW > 400mtr Run > MnkyB > 3 Strict Pullup > InchW > Stretch
WOD: " Weaver"   4RFT: 10 L-sit Pullups > 15 Pushups > 15 C2B Pullups > 15 Pushups > 20 Pullups > 15 Pushups


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Friday 18.4.14

4/17/2014

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"FIGHT GONE BAD"

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5 rounds... 1 min stations... 20min AMRAP
Wall-ball(14/20lb) > SDHP(25/45k) > Box-jump (50sm) > Push-press(25/35k) > Row (cal) > Rest

...Thanks guys for a deliciously hideous 'Fight gone Bad' ...great way to kick off Easter

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