WOD

30 Ring Dips
30 Box Jump
30 Pull-Ups
30 Box Jump

AMRAP 40min

WOD

Deadlift: 15
Run: 100mtr
Ring Row: 15
Push-Press: 15

3/5 rounds for time

WOD

20 KB Swing (russian/american)

Push-Up 'Square' (increase reps @ each axis, every round ..1-10

10 rounds for time

WOD

Pistols (alternate legs)
Rope Climb
Wall Ball
Parallette 'shoots'

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.

WOD "Nancy"

400mtr Run
15 OHS

5 rounds for time

Technique on the OH Squat coming along nicely all round yesterday

WOD

Pull-Ups: max' reps
20 Box Jumps
HSPU: max' reps
30p/s Waiters Walk -plate\
TTB: max' reps
2km Run

#1: Count reps: Pull-Ups+HSPU+TTB, & devide by 3

#2: Take completion time

Subtract #1 from #2 =end Score

WOD

SDHP
Double-Unders
Thruster
Burpies

1 minute on each exercise, then 1 minute rest. 3/5 rounds

Score= total all reps

Skills: Balance. (scale, frog, L/V-sit, superman)

WOD

Strict Pull-Ups (body stright, no swinging or kipping allowed)
'fan'>Uneven Push-Ups
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.

WOD

10 Clean & Press
20 Box Jump

10x 2 minutes on each. Score=total reps with good form.