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Wednesday 31.10.12

10/31/2012

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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                 
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the group battles through, & Matt with primo form on 35k
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Tuesday 30.10.12

10/30/2012

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WOD

20 OHS

15 Ring Dips

-5 rounds for time

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Monday 29.10.12

10/29/2012

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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
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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! :)
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Sunday 28.10.12

10/28/2012

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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
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Turtle Time ..& every turtle takes a few seconds much needed rest at some stage..

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way to return Kael ;) welcome back!
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Friday 26.10.12

10/26/2012

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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
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Thursday 25.10.12

10/25/2012

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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

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WOD: 'Mary'

5 HSPU
10 Pistols
15 Pull-Ups

-AMRAP: 20min
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CrossFit Puke - Boxing fitter....

10/24/2012

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...looking forward to seeing y'all tonight & 2mrw  
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Wednesday 24.10.12

10/24/2012

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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

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Man => Machine

10/23/2012

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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!
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Harvey joined us again last week...

10/23/2012

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This time I got some decent pics after the WOD, as he demonstrated immaculate control on the P-Bars, the floor, & the rings...
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Simply amazing!
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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED