150 Wall Balls
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
15 Ring Dips
-5 rounds for time
Parallette: push-up > shoot > dip
L-sit (longest time held in seconds)
-5 rounds of 1min each station followed by 1min rest
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 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!
warm-up: 2x 15rep 50-65 %
build best weight over reps: 10-8-8-6-6-3-3-3
10 TTB (strict/stright leg)
Strict Burpie > Box Jump (5>1 over)
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
CrossFit Puke - Boxing fitter....
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
Man => Machine
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!
Harvey joined us again last week...
This time I got some decent pics after the WOD, as he demonstrated immaculate control on the P-Bars, the floor, & the rings...