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Saturday 31.5.14

5/31/2014

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Snatch prac'
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Friday 30.5.14

5/30/2014

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WOD: Gymnastic Cardio CHIPPER!
50 Box-Jumps > 50 Pull-ups > 50 DUs > 50 Ring-Rows
40 Box-Jumps > 40 Pistols-p/s > 40 DUs > 40 Squats
30 Box-Jumps > 30 Ring-Dips > 30 DUs > 30 HSPU
20 Box-Jumps > 20 STC > 20 DUs > 20 GHD Sit-ups (20lb MB)
...For time
Box-jumps: women: 50cm & men: 60cm.
Scaling options: band for Pull-ups & Dips, assisted Pistols, box/plate for HSPU, sub TTB for STC, sub MB Sit-ups for GHD
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Thursday 29.5.14

5/29/2014

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Warm-up: 100 Wall-Ball ..for time
WOD: "CF Total" 3 attempts to 1RM on: Back-Squat - Strict-Press - Daed-Lift
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Our boys, start the day strong. Totals are up :) ...& a few new PBs:

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Wednesday 28.5.14

5/28/2014

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Warm-up: 2k Run: for time
WOD: AMRAP: 4 rounds 
3 min Rope-climb 
> 2 min Box-jump 
> 1 min 15 mtr Sprints
> 1 min rest

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Tuesday 27.5.14

5/27/2014

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Warm-up: 400 DUs ...for time
WOD: Open workout "14.4"
60 cal Row
50 TTB
40 Wall-ball (14/20lb>9ft/10ft)
30 Cleans (44/61k)
20 Muscle-ups
...14min AMRAP

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Monday 26.5.14

5/25/2014

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XTRA: 8 Muscle-ups > 5 Deadlifts (80/125k) ...4RFT/12min AMRAP
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Warm-up: mobilise shoulders then: 
15 Air-Squats > 2 strict HSPU
15 Air Squats > 4 strict HSPU
15 Air Squats > 6 strict HSPU
15 Air Squats < 8 strict HSPU
WOD: Open workout "14.5"
21 Thrusters > 21 BF Burpees
18 Thrusters > 18 BF Burpees
15 Thrusters > 15 BF Burpees
12 Thrusters > 12 BF Burpees
  9 Thrusters >   9 BF Burpees
  6 Thrusters >   6 BF Burpees
  3 Thrusters >   3 BF Burpees
...complete for time

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Sunday 25.5.14

5/25/2014

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Warm-up: 1k Run
..then filter thru: 2x Monkey-bars > Burpee/Squat/Push-up
Pair Wall-ball: 50 between
Skill: hollow/arch/kipping
Pair/team WOD: "DECK OF DEATH" ..teams of 4: 2x thru deck per team


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Saturday 24.5.14

5/24/2014

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LIFTING: your choice to work on, then build to 1RM Deadlift
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Friday 23.5.14

5/23/2014

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WOD: "ANGIE" 
100 Pullups > 100 Pushups > 100 Situps > 100 Squats ...for time

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Thursday 22.5.14

5/22/2014

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W-up: assisted stretching
Tech: TGU & KB Clean
WOD: For time: 20 TGU (alternating arms) > 40 DUs > 20 dual KB Clean > 40 DUs > 20 KB Clean-L > 40 DUs > 20 KB Clean-R > 40 DUs > 40 KBS > 40 DUs
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    Linda Begg
    CrossFit Pukekohe
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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED