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skill/practise: TGU WOD: "Karen" 150 Wall Balls -for time Nice form & loading on the OHS in yesterday's WOD... Dave holds strong on 50k over all 100reps Stacey nails it on 30k
the group battles through, & Matt with primo form on 35k 
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WOD Ring Pull-Ups Box Jump Parallette: push-up > shoot > dip Box Jump L-sit (longest time held in seconds) -5 rounds of 1min each station followed by 1min rest Score=total reps
Primo advance all round yesterday -Andrew gets nice stright hold on the L-sit & Shane & Kael with great times held ...Jared, Jess & Andrew all of a sudden unassisted on the Pull-Ups YAY, & Logan getting a primo Kip on the rings. Awesome work in the morning class too, & welcome back to Allison! :)
Hmmm, killer WOD straight out of the Puke box... WOD: “Mutant Ninja Turtles” 50 KBS 50 Turtle Push-Ups ...then 3 rounds of: 4mtr Rope climb > pull-up @ top 10 b/wt Push-Ups 10 air Squats -AMRAP of total layout: 35min 
Turtle Time ..& every turtle takes a few seconds much needed rest at some stage.. 
way to return Kael ;) welcome back!
for strength...
DeadLift warm-up: 2x 15rep 50-65 % build best weight over reps: 10-8-8-6-6-3-3-3 WOD 10 TTB (strict/stright leg) Strict Burpie > Box Jump (5>1 over) AMRAP: 15min strength, fun, power, speed, & sweat in the WODs & boxing yesterday Warm welcome to both Dave who joined us last night, showing nice form & great power on the 'Clean', and to Sadie who he has joined our boxers recently, adding more good energy 
WOD: 'Mary'
5 HSPU 10 Pistols 15 Pull-Ups -AMRAP: 20min ...looking forward to seeing y'all tonight & 2mrw
WOD
10 Full Clean (best weight) Fan Push-Ups > 40mtr jog > Fan Push-Ups (increase each round 1-10 p/s) 10 rounds for time/50min cut Fitter, stronger, leaner... Big thumbs up to Jared Warne & Andrew Moffatt -both training consistently at CrossFit Pukekohe, & seeing great results.
Over the last 6 weeks Jared has shed 8kg, & Andrew has dropped 5kg. Way to go guys, it just keeps getting better! This time I got some decent pics after the WOD, as he demonstrated immaculate control on the P-Bars, the floor, & the rings...
Simply amazing!
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CategoriesArchives
July 2018
AuthorLinda Begg |
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