Crossfit Pukekohe
  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED

Wednesday 1st October 2014

9/30/2014

0 Comments

 
Picture
Warm-up: 18mtr Inch-worm/scorpion > 18mtr bridge-walking
Gym Skill: Push-up variations > Handstands -1 arm >
Kartwheels -1 arm > Bridging

WOD: 18min AMRAP of:
6 TGU
1 Wall-climber + 6 Shoulder-taps
50mtr log-carry
50mtr jog


Picture
Picture
0 Comments

 Tuesday 30th September 2014

9/29/2014

0 Comments

 
Warm-up
6 shoulder dislocators > 10sec Sqaut-hold > 6 sh'Ds > 8sec Squat hold >  6 sh'Ds > 6sec Squat-hold >  6 sh'Ds > 4sec Squat-hold > 6 sh'Ds > 2sec Squat-hold
STENGTH: Front Squat: 8-6-4-2-2-2-2-2
WOD: '13.3' (re: March 2013)
12min AMRAP of: 150 Wall-Ball > 90 DUs > 30 Muscle-ups

...take 30sec break at 12min & record score, then time-extend +4min (record both scores)
rx: MB=14/20lb. scale muscle-up=muscle-up progression + 1 ring-dip
Picture
0 Comments

Monday 29th September 2014

9/29/2014

0 Comments

 
Picture
STRENGTH
Power Clean
-5-5-5-5-5
Strict Press-3-3-3-3-3


WOD
8min AMRAP
1min KB Clean > 1min HSPU
 
Clean is from the floor alternating L to R

rx weight: 20/28k

0 Comments

Sunday 28th September 2014

9/28/2014

0 Comments

 
WOD1: 12min pairs AMRAP of:
2min Shoulder the Stone-alternating

1min Burpees-in sync
1min rest
WOD2: 4FRT, in teams of three...
100 Wall-Ball buy in, then:
9 x 5mtr Rope-climb -shared
30 Air-Squats -in sync
60 Push-press -shared
75mtr Sprint -each

Picture
0 Comments

Friday 26th September 2014

9/26/2014

0 Comments

 
WOD: Friday Chipper
30 1-arm KB OHS > 10 Pullups > 20 TTB > 10 BF Burpees > 20 DUs > 30 Deadlifts > 10 Pullups > 20 TTB > 10 BF Burpees > 20 DUs > 30 Clean & Jerk > 10 Pullups > 20 TTB > 10 BF Burpees > 20 DUs > 75mtr plate OH Walking Lunge
rx: KB=20/24k, DL= 100/70k, C&J= 35/50k, Plate= 15/20k
Picture
0 Comments

Thursday 25th September 2014

9/25/2014

0 Comments

 
Picture
Warm-up: 30 Wall-Ball > Inch-worm
> Samsung Stretch
WOD: 3RFT of
30 Wall-Ball
50mtr Sled-Push
300mtr Run 
rx: 14/20lb MB & 30/45kg Sled load
STRENGTH: Squat Snatch (build 1RM)
3-3-3-3-3-1-1-1-1
Picture
0 Comments

Wednesday 24th September 2014

9/24/2014

1 Comment

 
Picture
Picture
Warm-up: 3x: 10 air-squats > 10 tuck-jumps > 10 box-dips

GYM SKILL: Muscle-Up Tech/Dip Strength


WOD: 21-18-15-12-9-6-3 for time of
KBS > Ring-Dips > Box-humps
rx: 24/28kg KB + 50/60cm Box


1 Comment

Tuesday 23rd September 2014

9/23/2014

0 Comments

 
Picture
Warm-up:
WOD: 5 RFT
12 Power Snatch > 12 horizontal BB Burpees > 400mtr Run

rx weight: 30/45k
STRENGTH: DeadLift > Strict Press
bothe: 3-3-3-2-2-2-1-1-1-1-1

Picture
0 Comments

Monday 22nd September 2014

9/22/2014

0 Comments

 
Picture
WOD: "Mary"
20min AMRAP of:
5 HSPU > 10 Pistols > 15 Pullups

(re: 8.8.14)
STRENGTH
with bar only:
10x Launch > 10x Hang-Power Snatch > 10x OHS
then building weight work 8 sets of: 
1x Hang-Power Snatch > 5x OHS
Picture
0 Comments

 Sunday 21st September 2014

9/21/2014

0 Comments

 
Warm-up: skipping, run, push-ups.  Game: Dodge-Ball
WOD1: "Pulluppy ANNIE"
50 DUs > 50 Situps  10 Pullups
40 DUs > 40 Situps  8 Pullups
30 DUs > 30 Situps  6 Pullups
20 DUs > 20 Situps  4 Pullups
10 DUs > 10 Situps  2 Pullups
Picture
WOD2: in teams of three
3 rounds/1min each of:
Box-jump (50/60cm) > Deadlift (60/80k) > ring Dips

Picture
0 Comments
<<Previous

    Categories

    All

    Archives

    July 2018
    June 2018
    May 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012

    Author

    Linda Begg
    CrossFit Pukekohe
    owner

    RSS Feed

Proudly powered by Weebly
  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED