WOD: "J.J." 1 squat Clean (84/56k) > 10 HSPU (paralette) 2 squat Clean > 9 HSPU 3 squat Clean > 8 HSPU 4 squat Clean > 7 HSPU 5 squat Clean > 6 HSPU 6 squat Clean > 5 HSPU 7 squat Clean > 4 HSPU 8 squat Clean > 3 HSPU 9 squat Clean > 2 HSPU 10 squat Clean > 1 HSPU ..for time 
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WOD 3/6 Rope-climb: 4mtr (RX= 3x upper body/weight vest, from lying) 9 Dead-lift (100/70k) 12 Sprints: 10mtr 15 Push-press: DB (20/12.5k ps) AMRAP: 20min 
CrossFitters in the Puke' box; Advancing in Strength, Fitness & Form Last week Tamra nailed her PB of 90kg on the Dead-lift, Wayne just keeps getting fitter, & Kent shows discipline & awesome form on the Front-Squat 
WOD 21-15-9 KBS (American, 20/24k) 10-10-10 Burpies 21-15-9 Pull-ups 20-20-20 DUs ..for time 
Strength: Bench-press: build 1-2 rep max WOD: 'Nancy' 400mtr Run 15 OHS (45/30) ..5 rounds for time refer back: 12.3.13 
Gymnasitcs 
PRAC' Hollow: hold > rock > tuck > straddle-tuck > V-up Teeter > frog-hold > press to head-stand Rings: Cross-hold > Dip (slow & straight) or scale up muscle-up > Cross-hold > L-raise WOD 5 reps each prac' exercize + 10 Box jumps following each 5-reps. For precision & form! 
LOTS OF CROSSFITTERS JOINED IN TO HELP GET GARY JONES TO THE WORLD GAMES..SUN, FUN, FOCUS & A MEAN FEED ON SUNDAY :) Nice work on the WODs: Stace, Wayne, Luke & Joel Thanks Erin, Lorna, Jared, Andrew, Ruby, Claudia, Cherie & Dylan for coming to support & cheer on the Puke team 
WOD: Max-out: L1 7 min Burpies > 400mtr Hill Run > 6 min Muscle-ups > 400mtr Hill Run > 5 min Tyre flip > 400mtr Hill Run > 4 min Push-ups > 400mtr Hill Run >3 min Pull-ups > 400mtr Hill Run > 2 min Sit-ups > 400mtr Hill Run > 1 min DU's Take total finishing time + reps each exercise individually 
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CategoriesArchives
July 2018
AuthorLinda Begg |
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