WOD
Balance: Frog > Headstand balance > Straight-hinge Headstand > wall Handstand > Balanced > Walking on hands For time: "FRAN" 21-15-9: Thruster (43/31k) > Pull-ups (refer 4.8.13)
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Now that's what I call getting up in the morning!... Nice spring thismorning guys WOD
For plyo power: Max Box-jump For reps: dual KB Clean > KB heavy chest Carry > Ring dips > DUs ...four rounds Enjoying the new height on Ropes.. WOD: 25min AMRAP
1 Rope climb > 10 Wall ball > 100mtr Run 2 Rope climb > 20 Wall ball > 200mtr Run 3 Rope climb > 30 Wall ball > 300mtr Run 4 Rope climb > 40 Wall ball > 400mtr Run 5 Rope climb > 50 Wall ball > 500mtr Run ...etc Good times @ the Masters games on Saturday @ CrossFit Dynamite ...& our old boys doing us proud Well done: Andrew & Adrian (first time competing) & Rob. A high energy, fun event showcasing awesome atheletes in the masters devision. Thanks to the boys who came to support, & I got the cushy job of judging all day WOD:
Warm-up: 10 Burpies (6-inch target OH) > 10 OHS (stick only) Strength: Build 1RM Front Squat then 8 rounds: 2 Cleans > 4 Push-press > 6 Front Squat ...every 90sec (rx target above 50/35k) WOD games
wod1: 3RFT: 5 (full arc) parallette Push-ups > 10 MB Sit-ups > 20 DUs wod2: In pairs: 10min AMRAP: Ground -OH (30/45k) > kipping ring Pull-ups. Then add-on 2min TTB AMRAP. Take combined total 12min WOD "300"
For Time: 30 DUs > 30 KB TGU (15ps) 30 DUs > 30 KB OHS (15ps) 30 DUs > 30 KB Swing (15ps) 30 DUs > 30 KB Push-Press (15ps) 30 DUs > 30 KB Goblet Squat 300mtr Sprint Mainstream: Strength: 1RM Dead-Lift
On-Board: Skill: skipping variations WOD (OB & mainstream) Dead Lift: 3-4-5-6-7-8-9-10-11-12... Wall Ball: 4-8-12-16-20-24-28-32-36-40-.... AFAP in 15min. mainstream rx: 110/80k So for anyone who didn't know, CrossFit Pukekohe has relocated J
Actually we have only moved 50mtrs down the lane so we are now 155B Manukau road instead of 155E. And the new space is awesome! ... TWICE the floor space, TWICE the height on rope climbs, TWICE the cage, DEDICATED rings line, HEAPS of sunshine, MORE equipment, MINT air-flow, members kitchen/kick-back space, & a much bigger dunny! So the whole job took a lil' longer than I had anticipated haha ...does this ring any bells?: "yip rock in Sunday morning & we should be done by about 11.30, time for a quick WOD & feed afterwards" Hmmm... Well we started 7am both Saturday & Sunday, through till 8.30pm & we're still at it. BUT my friends we broke the back of it with no interuption to classes, which continue to run as normal. Amazing Most importantly I am totally blown away & humbled by the help, support & huge efforts of many members to make our vision a reality. Some right there with me from 7 in the morning till after 8 @ night, & some still giving up days to help me get through it. Huge grattitude guys, I seriously couldn't have done it without you ENJOY! xx Linda WOD
20min AMRAP: 10 Squat Clean > 8 HSPU > 10 Skin the cat (rings) > 8 Strict Pull-ups > 10 Jerk (rx: 50/35k) WOD: "Nancy"
5RFT: 400mtr Run > 15 OHS (43/30k) On-Board: Warm-up: 10 Burpies > 20 Squats > 30 Push ups > 20 Squats > 10 Burpies WOD: 20min AMRAP: 10 OHS > 15 Push-ups > 20 Burpies |
CategoriesArchives
July 2018
AuthorLinda Begg |