WOD
Kettle-Bell Swing (Russian) Double-Unders Sit-Ups Burpies ..five rounds for reps. 1-minute stations. Awesome work in Yesterday's WOD. Beano joining us for the first time & totally smashed it -nicely done! Boxers also raising the bar all round. A very impressive week, & everyone enjoying , the new ropes!
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20 pushup 20 Box Jump 15 Kipping PullUp 1k run AMRAP: 30 min
Strength...
Scaled strict Pull-Ups -band assisted reps: 6-6-4-4-2-2 Back Squats -tech'stick/bar reps: 10-10-10-10-10-10 Ring Dip -progression reps: 6-6-4-4-2-2 R'xd/Perscribed: strict Pull-Ups -weighted reps: 6-6-4-4-2-2 Back Squat -over body weight reps: 10-10-10-10-10-10 Ring Dip -low reps: 6-6-4-4-2-2 ...build max weight over stated reps ...rest no more than 1 min between sets ..................................................................................... Big thanks to all who gave feedback this week. Nice work Shane -out on a limb with great intensity on Friday. Hey CrossFitters? new toys!! ..got the ropes in on Friday :) Stacey, Ingrid, Cherie & Dylan breaking them for me in thismorning in WOD. Nicely done. Updated Timetable & New Training Options, effective on Tues 17th July Please check this site tomorrow aftrenoon for adjustments to our timetable, & training info' Technique Deadlift
Kipping WOD: 3x Rope climb (3.75mtr) 25 Push-ups Sprint (200mtr) AMRAP; 20min Thruster
1-Arm Ring Row Rings: Leg-raise Reps: 3-6-9-12-15-21: 20 minute cut off 20 Wall Ball
20 Box Jump 10 Pull-Ups 20 Double Unders 15 Toes to Bar 30minutes: As Many Rounds As Possible Apologies to those who tried to check the site yesterday ..lil glitch in the system ment I was unable to access & post. Nice tight times on Wed night with the Mark brothers shoulder to shoulder. Welcome Gordon & Stacey. Nice kipping Cherie! :) 15 DeadLift
20 Wall Ball 15 Toes to Bar 5 rounds for time enjoy! warm-Up: 50 double-unders
SPP: HSPU progressions W.O.D "Mary"
...the first of "the girls" to show her pretty face @ CrossFit Pukekohe Awesome output all round ..good to have you with us Corin, & Jess pushing hard despite that lil' "battle wound" Ha. Hank congrats for 'facing up the totally unknown', & Luke SO close with the muscle-up ..argh, we'll have to get you on the GHD. I myself was proud to jump in & suffer alongside you all! Loved it. (Cherie you were missed!) I think we should all sleep well & possibly a bit tender tomorrow? Nice work all |
CategoriesArchives
July 2018
AuthorLinda Begg |