For power: Dead-Lift: 15-12-10-10-8-8-6-6  Rest atleast 1minute between sets. Best weight over reps with IMMACULATE form.

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

WOD
20 HSPU
20 TTB
400mtr Run
20 Crunch: knees>elbows
80 Double Unders

3 rounds for time. 40minute cut off.

-Stacey you rock ..powering out 6 reps @ 80k on her 7th & 8th sets this morning :)

And Ngaire sticks with the Double Unders, & reaches 160, way to go!

KICK-START YOUR METABOLISM, UP YOUR GAME, GET RESULTS!

Special Offer: Join up for one, or both of the 6-week challenges & pay no more than a normal CrossFit membership. LIMITED SPACES AVAILABLE

o   Full nutrition guidance

o   Regular chartering of progress -Physique: weight, measurements, body-fat

                                                       -Fitness: strength, speed, power,  agility...

o   Access to all CrossFit & Boxing sessions

o   All daily sessions ‘coached & driven’ with a fully qualified & experienced Trainer

o   Additional classes for duration of Challenge, for extra burn-time!

We will be running two six-week challenges with a 2-week ‘breather’ between.

1st challenge: 9th September-14th October

2nd challenge: 4th November-16th December

It’s that “OMG Summer is coming” time of year. So get motivated, stay focused, & power into summer: Fitter, Stronger & Leaner! ..with CrossFit Pukekohe

Enquiries & Bookings contact Linda:  0272348222

WOD

SDHP (high-pull)
Ring Push-Ups
3-6-9-12-15-18-21...

AMRAP: 20min

WOD

OH Squat
Ring Dips
Double Unders
Pull-Ups
Pike (rings/p-bars)
Box Jumps
Rest

3/5x 1min rotations. Total reps

WOD

10 Power Clean -> 10 Squat Clean
15 Decline Push Up -> 15 Flat Push-Up
20 Sit up
800m run

3/4 rounds for time

WOD: a simple but seriously kick-ass bench-mark girl...

"KAREN"

150 Wall-Ball shots

-For time.

Goodluck!

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

Awesome stuff happening in Puke CrossFit over the last week. Gotta mention Stacey who is running the WOD almost every day & getting the kind of advance that still surprises me, -the records prove it: stronger, fitter & leaner! Also Becks who trains almost as much & also totally kicks-ass in the WODs. Gordon stepping up his training too -& the determination! -check him out doing unassisted pull-ups! -A much bigger task for a bigger taller guy. And opting for the box -taking ring push-ups to the next level.

Also a big thanks to Johnson, PJ, Lisa & Stace; for the awesome energy & motivation I got working-out alongside you on Thursday night :) we rocked it!

Anyway if I listed all the awesome people CrossFit Pukekohe & thier latest physical feats I would be stuck on the computer for a very long time, everyone is awesome in different areas. Keep it up team. And 'respect' to all those who tackle 'Karen' today

WOD

15 Thruster
20 Burpies
15 Ring-Row
100m Sprint
AMRAP: 30 min

Nice work Sunday crew; Gordon, Stace, Jess & Andrew

This is Hank ..another fit, strong member @ CrossFit Pukekohe. He is 63, & training for the "Tough Mudda" event, coming up soon in Auzzie, which he is entering with his son. Check out his L-raise on the P-bars!! ..he amazes me each week, keeping pace with others less than half his age, & always smiling :)

WOD

20 Double Unders
20 Russian Swing (opt':American swing)
20 Double-Unders
20 Sit-Ups (opt':MB crunch->extension)
20 Double Unders
20 Pushups (opt':1-hand:10ps)
20 Double Unders
20 TTB (opt':strict straight TTB)
Rest: 1 minute

-3 rounds. Score=best round for time

WOD

Ring Dips
Ring Pull-Ups
Box Jumps
Wall Ball
Rope climb
Rest

2minutes each station, 2-3 rounds. For total reps

WOD

Rope Whip

Farmers Walk (KB/DB)

1-Leg Push-ups

Waiters Walk (Plate/MB)

-30 of each: AMRAP in 30minutes

Check out Stacey; first time with the Clean & Jerk, & hitting 30k over ten reps with great form!  ..the only one in @ dawn yeasterday so we got in some one-on-one coaching. Way to go Stace, with that sort of focus & power you're gonna overtake me in no time