Ring Row: 15
3/5 rounds for time
20 KB Swing (russian/american)
Push-Up 'Square' (increase reps @ each axis, every round ..1-10
10 rounds for time
Pistols (alternate legs)
1minute stations, followed by 1 minute rest. 5 rounds. Total reps
I thought this would be a Hard WOD & I was right! -just really really hard fun...
Kael & Tim get a tough scale on the rope -they made it look too easy so we threw in 3 pull-ups @ the top of each climb
Then the Puke under-21 forwards, put out some massive energy...
Some adjustments have been made to CrossFit session times. Please refer to "Timetable page" for updated schedule.
5 rounds for time
Technique on the OH Squat coming along nicely all round yesterday
Pull-Ups: max' reps
20 Box Jumps
HSPU: max' reps
30p/s Waiters Walk -plate\
TTB: max' reps
#1: Count reps: Pull-Ups+HSPU+TTB, & devide by 3
#2: Take completion time
Subtract #1 from #2 =end Score
1 minute on each exercise, then 1 minute rest. 3/5 rounds
Score= total all reps
Skills: Balance. (scale, frog, L/V-sit, superman)
Strict Pull-Ups (body stright, no swinging or kipping allowed)
L-sit: hold as long as possible
3 minutes on each task
Total score=count total reps Pull-Ups + each 'fan' + seconds held on longest L-sit
So this is Tim who came in on Thursday night & took on our standing Puke box challenge: replicating our logo & holding a beautifully controlled crucifix for over 3 seconds. What an awesome sight. So he takes out the 3-month free membership for being the first to do it I also owe Tim a big thanks as he gave me the 'missing link' to achieving my very first muscle-up! ...& proud to say it was strict one with no kipping & both arms 'in-sync' .
So welcome Tim, its great to have you on-board @ CrossFit Pukekohe.
Gymnastics; Skill/Practise/Progression: Hand-Stand Hold, Muscle-Up, Crucifix.
10 Clean & Press
20 Box Jump
10x 2 minutes on each. Score=total reps with good form.