WOD

20 Burpies

12m Rope climb

20 Double-Unders

20 Parallette "shoot-thrus"

20 Box Jumps

100m Run

-5 rounds for time

Music died tonight but rain on tin beating a good rhythm, our breathing the underbeat, & plenty of sweat on the floor ..all as it should be :)

WOD: Deadlift -PullUps -Push Press ...3-6-9-12-18-21... -AMRAP 30min Upto Auckland wth d girlz to check out the 3rd crossfit heat on Sat @ Fitness expo. A grueling workout: 30 pullups-30 box jumps -20 pistols- 30 push press - 30 ovr head squat - 30 snatch. Gr8 stuff & so much heart! Way to go Emma, & Josh frm Birkenhead CrossFit, cleaning up in the mens :)

WOD MB Waiters Walk

Ring Row

Wall Ball

KB Russian Swing

1min rotations, 3 rounds, max reps on set weight

WOD:    "NANCY"

            400meter Run

            15 Overhead Squat

...5 rounds for time

WOD

25 Wall Ball

200m Sprint

4x Rope Climb

20 Box-Jump Burpies

20 TTB

40 Double-Unders

...2/4 rounds for time

Awesome intensity in last nights WOD. First time @ CrossFit for Ben & BJ, & nicely done ...a pretty intense "warm-up" huh guys? Great to Steve Williams & the boys with us last night; getting a taste of CrossFit, & joining our boxing afterwards ..some valuable one-on-one time for my boxers with Steve, & some great demos from the boys. (& Ben takeing double-unders to a whole new level!) Hope to see you both in again soon. & big way to go to Stacey who totally nailed it in the WOD & showed everyone what crossfitters are really made of, doing us proud

WOD: 5 PullUps-chest to bar, 5 DB Thruster, 5 Elbows to Knees crunch. AMRAP: 20minutes

WOD 100mtr tire flip, 100mtr sprint 10 'shoot-thru'-paralettes 10 TTB 10second L-sit/ tuck hold -paralettes 10 Burpies ..3 rounds for time

WOD

10 -Ring Row

20 -Ring Push Ups

30 -Sit Ups

40 -Farmers Walk

50 -Air Squats

AMRAP: 25min

................................

Inspiring efforts on Friday with "Fite Gone Bad"! ..great to see a few new faces & almost everyone taking the 5-round option! :) way to go

WOD: Overhead Squat 15-12-12-12-10-10-10 Ring Dips 10-10-10-10-10-10-10 -rest: 40 seconds ..best weight loaded over reps set

WOD

"Fight Gone Bad"

Wall-ball: 20 pound ball, 10 ft target            

Sumo deadlift high-pull: 75 pounds                

Box Jump: 20" box

Push-press: 75 pounds

Sub: double-unders instead of Rower

1-minute each station, 1-min rest. 3 rounds for reps. Scale where needed.

This benchmark WOD was my very first taste of crossfit, & I was hooked for good! 

 Hope y'all enjoy it as much as I did