Crossfit Pukekohe
  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED

Sunday 1st November 2015

10/31/2015

0 Comments

 
Picture
Warm-up: 3k Run
WOD: "DECK OF DEATH" (box vote on suits)

0 Comments

Friday 30th October 2015

10/28/2015

0 Comments

 
Picture
GS: 1min max GHD sit-ups. S&C: Bench: 2-2-2-2-2-2
WOD: Friday Chipper!
For time complete:
400m S-bag Run > 800m Run > 20 PPSD > 20 TTB > 100m Sled > 20 TTB > 20 PPSD > 800m Run > 400m S-bag Run
(sand-bag weight=25/20kg & sled weight=60/40kg. 40min cut-off)

0 Comments

Thursday 29th October 2015

10/28/2015

0 Comments

 
Picture
GS: max DUs in 3min. S&C: Clean & Jerk: 1RM
WOD: "GRACE" 30 Clean & Jerk for time
rx: 60/42.5kg  (re back: 8.6.15)
0 Comments

Wednesday 28th October 2015

10/27/2015

0 Comments

 
Picture
GS: STC: 3-3-3-3-3 / S&C: OHS: 5-5-5-5-5
WOD: "15.2" open workout
Every 3 minutes for as long as possible complete:
From 0:00-3:00: 2 rounds of: 10 OHS > 10 C2B Pull-ups
From 3:00-6:00: 2 rounds of: 12 OHS > 12 C2B Pull-ups
From 6:00-9:00: 2 rounds of: 14 OHS > 14 C2B Pull-ups
...etc; until you fail to complete both rounds. 45/30kg

0 Comments

Tuesday 27th October 2015

10/26/2015

0 Comments

 
Picture
S&C: Snatch: 5-5-5-5-5
WOD: 18min AFAP:
1 RMU > 10 Burpees >
2 RMU > 10 Burpees > 3 RMU > 10 Burpees > 4 RMU > 10 Burpees
>
5 RMU > 10 Burpees > 6 RMU > 10 Burpees > 7 RMU > 10 Burpees ...etc 
(sc=Ring Dips)

0 Comments

Monday 26th October 2015

10/25/2015

1 Comment

 
Picture
S&C: Front Squat: 5-5-3x10
WOD: "Fight Gone Bad" (re' back: 3.6.15)
5RFR; 1min each: Wall-Ball > SDHP > Box-Jumps > Push-Press > Row (cal)
rx: WB=20/14lb to 10/9ft, SDHP & PP=35/25kg, Box height=60/50cm

1 Comment

Sunday 25th October 2015

10/24/2015

0 Comments

 
S&C: 2x: 5 Strict Press > 5 Push-Press > 5 Push-Jerk > 5 Split-Jerk
Split-Jerk: 5-4-3-2-1-1

WOD: "LINDA"
For time: 10-9-8-7-6-5-4-3-2-1, each of:
1.5x BW Dead-Lift > 1x BW Bench > 3/4x BW Clean

0 Comments

Friday 23rd October 2015

10/22/2015

0 Comments

 
Picture
GS: HSH
S&C: Back-Squat: 1x20
WOD: "ANGIE"
For time: 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats

0 Comments

Thursday 22nd October 2015

10/21/2015

0 Comments

 
Picture
S&C: Power Snatch: 5-4-3-3-3
WOD: 6RFR: E2MOM
3x: 3 Snatch > 6 OHL > 36 DUs  (rx inc: 35-40-45 / 52.5-60-67.5)
3x: 3 Clean > 6 Fr-Squat > 36 DUs  (rx inc: 45-50-55 / 65-72.5-85)

0 Comments

Wednesday 21st October 2015

10/20/2015

0 Comments

 
Picture
GS: BMU / B2B
S&C: Squat-Clean: 1RM
WOD: 20min AMRAP: 25 KBS > 25 Box-Jump > 25 TTB > 250mtr Run
0 Comments
<<Previous

    Categories

    All

    Archives

    July 2018
    June 2018
    May 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012

    Author

    Linda Begg
    CrossFit Pukekohe
    owner

    RSS Feed

Proudly powered by Weebly
  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED