We have two teams entered in the Manukau CrossFit games comp' this Sunday, & many of us are heading up to participate & support.
These games are a fundraiser for one of thier awesome atheletes: Gary, who placed third in the masters devision @ the World CrossFit games last year. He has qualified once again this year ..currently ranking second in his devision. Therefore this week all classes scheduled for Sunday 26th, will run instead on Saturday 25th, & returning to normal Sunday times the following week.
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Strength: Build OHS to max weight: 12-9-6-3-2-1-1
WOD: "Blake" 30mtr Plate OH walking lunges (20/15kg) 30 Box-jumps (60cm) 20 Wall-balls (20/14lb) 10 HSPU ..four rounds for time WOD
10 TGU > 20 Sit-ups > 10 Dead-lift > 20 Push-ups > 10 TTB > 20cal Row AMRAP: 30min Nice work in last nights WOD Puke' crew & Erin gets pistols straight off the cuff, Luke brings in big dip volume, & Rob through patience & determination also makes range on his pistols Lorna, Mel & Monique: all making it up the ropes yesterday morning in our "On-Board" session. Way to go ladies Practise: kipping
WOD Burpies > Dips > Pistols > Pull-ups (chest to bar) 1 minute stations; 5 rounds for total reps First: 100 DUs -for time + max hold L-sit (pick: parallettes, rings, or floor)
WOD: "Grace" 30 Clean & Jerk (61/43k) for time Then: 3k Run/Row WOD 25 Push-press (35/50k) > 25 Ring-row > 25 Back Squat (45/60k) > 25 Burpies > 50 dual Rope whips > 25 Wall-ball (14/20lb) > .. .. > 25 Double-Unders > 25 GHD Sit-ups (+10/14lb MB) > 25cal Row > 25 TTB For time, 30min cut-off Welcome back Jo! ..conditioning to KICK-ASS again in her next fight ..& adding awesome intensity to the erly session thismorning.
Andrew & Jared work on building strength for Hand-stand Push-ups while Currie RX's Dead-lift weight, no worries!
WOD Practise HSPU progressions, & variations: strict, deficit, straddle, rings then: (1/2 "Bradshaw") 3 HSPU (strict) 6 Dead-lift (100k) 12 Pull-ups 24 Box-jumps As many completed sets as possible: 20min cut Wednesday night Boxing @ CF Puke: hmm, trainer may have been in a fairly ngarley mood ..so a grueling session.
But knowing me well, knowing how to box & train hard, ..they rose to the challenge & came out smiling Way to go, luv y'all! WOD 2 min Snatch 2 min Push-ups ...3 rounds for total reps Check it out CrossFit Puke' ...we finally have the rowers!!
WOD "Annie" 50-40-30-20-10: DUs > Sit-ups ...for time then: Row (for Cal') > KBS (A) > Burpies > Wall-ball > 10mtr Shuttles 1 minute stations, 4 rounds, total reps WOD 3 Muscle-ups > L-raise (scale=dip) 6 OHS (35/50k) 9 Box-jumps (75cm) AMRAP: 12 min Welcome back Lorna ..we missed ya!
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CategoriesArchives
July 2018
AuthorLinda Begg |