WOD
Pull-Up Push-Up Squat Jump-Tuck 1-2-3-4-5-6-7-8-9-10 ->800mtr Run 3 rounds for time/40minute cut. 'MAN TO MACHINE' 6-12 week CHALLENGE kicks off this Sunday MEETING: 11am this Sunday -9th September Focused & Prepared all Challengers please be there to:
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WOD
15 Squat Clean 15 Ring Push-Ups 15 TTB 20min AMRAP WOD Paralette: PushUp > Shoot Rope Climb, 4mtr DB Push Press Ring Row Burpies 3 rounds/ 2 minutes each station. For: total Reps Just guys in the WOD last night, & nice intensity... First & second round... ...Third round & the WOD Wins again Awesome effort guys. Nice to see some new faces ..welcome; Jared, JP, Mike & Lloyd, to CrossFit Pukekohe! quick glance JP; time is ticking! a delaid "Bon-Voyage" ...to two of our most regular members;
Becks, who is over in Vagas getting married -lucky Mr Becks! ...& Peter, who is travelling in Greece & all over the show, for a couple months. We miss ya both. Also welcome; Jono, Gareth, Chris, Allison, & Matt. Joining us in a few WODs or over the last week & making good work of it. WOD
10 Pull Ups 10 Ring Dips 10 Pistols (each leg) 10 Wall Ball shots 10 Box Jumps AMRAP: 30 minutes Another deciever! ..Eleven of us worked the WOD yesterday, & I think we all agreed that, like most WODs this lil' puppy looked fairly innocent sitting up on the board, but quickly grew fangs & talons. And weren't the pistols FUN! -fairly new & definately outside the comfort zone for most. So scaled where needed & everyone gave it thier best... Erin & Andrew fight for range on the Pistols. First time favour=box for support. WOD: KB Swing - Box Jump - KB Swing singles - PushUps - KB Swing alternating - SitUps. ...1minute rotations all, followed by 1minute rest. ...3 rounds. ...take total reps of box jump, pushups, & situps.
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CategoriesArchives
July 2018
AuthorLinda Begg |