WOD
Max L-Sit Pull-Ups (scaled:kip/band) Ring Dips -6 rounds/max reps @ best progression ..followed by: 20 MB Clean (over-shoulder) 20 Sit-Ups 20 Burpies -AMRAP 20min
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WOD
20 KB OHS 20 Ring Push-Up (rx=1 foot off) 400mtr Run -5 rounds for time Managed to pop down to the Mount for the CrossFit games yesterday & what awesome atheletes, energy & atmosphere Some hard-out WODs & grueling output from teams from all over NZ. Next year Puke's in!!
conquering the rope & eyeing up those monkey bars!
WOD: 'Monkey Play' Max Double-Unders: 3min 3x each: Rope climb->Monkey Bars BB Push-Press: 1min Max Double-Unders: 3min (look to bneat 1st total) Goining pretty hard all week, it was time for some hard core play Big welcome to Ryan, who is 13 & joined us today & did awesome. No problems on the rope! Everyone had fun with this one, with good technique & intensity on the liftimg. Seeing some nice totals on the double unders & everyone advancing REAL fast with the rope & heading onto the monkey bars -Yay! WOD 10 MB GHD Sit-Up (scale: MB floor to wall) 10 Rings: suspended Fly>Straight Overhead Pulldown 10 90degree DB Reverse Flies 10 Parallette shoot>L-sit (scaled:shoot & lift feet) 60mtr Plate Waiters Walk 4 rounds for time. cut:35min Oh man this was a goodie. Bit of a mish-mash & crickey sore abs today!! ...actually sore whole bod. Hope all enjoyed Cherie & Amy ..good core control on the Fly>Overhead. Almost look like twins from this angle! :) Johnson shoot> L-sit ...nice one buddy
WOD
20 Box Jump 20 Ring Row 20 Wall Ball AMRAP: 25 min The boys power thru again... Coach jumps in alongside when needed & shows his boys how it's done. Good one Darren :) Couldn't quite catch it, but Hepa gets some mean air on the rope ..Wati & Lewis wait low & slam it back
Lewis gaining control of movement. Unassisted & best range on the Pistols ..& Wolverines needs some new shoes! Check out the boots..Hmm those box jumps can't have been much Fun WOD "ANGIE" 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats -for time ...compare to:16.9.12 Hero of the day: Logan Moffatt -performing 100 Pull-Ups as perscribed; with no band/no assistance ..pretty raw hands, but plenty to be proud of :) Logan getting chest to flolor on his push-up. always with awesome form no matter how tired ...& Dad (Andrew) strains it out along side, then gives some moral support
An awesome team thismorning: 10 battling 'Angie' & all making great advance on time. Stace barrels through 3rd & wins extra time to reward/stretch the bod |
CategoriesArchives
July 2018
AuthorLinda Begg |