back on popular demand...
WOD BB Back Squat: 10>15>20 Bench Press: 10>15>20 Double Unders: 50>50>50 -For best weight & time ...followed by 2min each: Push-Ups > Air Squats. Max reps each
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Matt bought his son Harvey to CrossFit on Tuesday night & WOW! -is all that springs to mind... Harvey is 3 x national champ in gymnastics, trains 24 hour a week & is one incredible boy. He joined us in the WOD & gave us a quick demo on the rings... A muscle-up is just the normal way of getting up for him then... ..from strict L, to beautifull pike, > straight pull into handstand (which I missed so sorry! delay on crappy ph camera) His rope climb: upper body only, legs split pike :D And this is his sister Zazzy :) -just about the cutest little button I ever did see. She doesn't go to gymnastics but effortlessly handled the rings. Could be a future crossfitter!
Sprint Drill 25-35-45m
Hang-Squat Clean: 10 x 10 WOD 5 x Max: continuous Pull-ups 4 x 15: MB c-crunch>full extension Sprint Drill -repeat x 2 WOD 10 OHS 15 Plate weighted Push-Ups 15 TTB 20 Double Unders Complete all then compulsary rest: 30 second minimum/1minute maximum AMRAP: 30min All in for a good tough WOD last night.Luke, Kael & Matt: the turtles with the biggest shells!
Followed by the Puke Under 21s: 'pistols' proving a fair challenge, but powered through regardless. Awesome to see coach Darren Butcher, jumping in on the WOD in support of his boys :) WOD
4mtr Rope climb Ring Dips + pike Pistols 2minutes on each, followed by 1 minute rest. 4 times through. Take total score WOD
30 Rope Whip 30 Push-Ups 100mtr Waiters walk 1km Run -3 rounds for time. 45min cut-off Hmm so much for your cruisy Sunday!! -may have under estimated the impact of this one; by the second round I actually felt sympathy today for my CrossFit legends, but they pulled through & came up trumps :) WOD
"Fran" Pull-Ups Thruster 21-15-9 ..for time Looks easy? hahaha...short & sweet but for ten odf us, Fran proves one hellishly hardcore girl! Big welcome to Andy & Josh -first time in & you scored Fran!! -showing courage & grit :) WOD
L-sit: 30sec total holding 20 Wall-Ball 10Paralette shoot>dip 10MB Crunch 10 Pull-Ups -strict! 20 Box Jumps Four rounds for time. 30 minute cut-off Big group in last night, with most completing Four rounds under time. Welcome to Amy, Ange & Justin. And a warm welcome back to Johnson, & also Leo great to see the boys straight back into CrossFit after rugby training in Oz :) WOD Hang-Clean & Press: 15 Run: 100-200-300-400-500mtr For time CrossFit Pukekohe women were up brite n erly to tackle the WOD ...& the guys put to in evening... Jared & Mike; first time through the hang-clean > Press. Good drive & great range in thier lifting
WOD 10 Ring-Row (scale to: 1-arm) 10 Burpies 10 TTB 10 HSPU 10 L-Raise AMRAP: 25min Hard core play-time & some friendly rivalry, Nice one guys ...and girlz!! Also welcome to Karl, getting TTBs no problem & keeping pace, hope yr not TOO sore today buddy
& the rugby boys go hard-out with CossFit this week. Insane energy output... |
CategoriesArchives
July 2018
AuthorLinda Begg |