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Friday 31.5.13

5/31/2013

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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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Queens birthday hours & proposed time-slots for CF Moms  

5/31/2013

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Thursday 30.5.13

5/30/2013

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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

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Wednesday 29.5.13

5/29/2013

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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


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WOD

21-15-9 KBS (American, 20/24k)

10-10-10 Burpies

21-15-9 Pull-ups

20-20-20 DUs

..for time


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Tuesday 28.5.13

5/28/2013

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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

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Monday 27.5.13

5/27/2013

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Gymnasitcs
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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!

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Sunday 25.5.13

5/27/2013

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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

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CF Moms Classes

5/24/2013

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Friday 24.5.13

5/24/2013

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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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Staying Motivated

5/23/2013

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    Linda Begg
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