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Friday 29.11.13

11/29/2013

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WOD: "COE "

10 RFT: 10 Thruster (43/31k) > 10 RPU

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Thursday 28.11.13

11/28/2013

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WOD: "Forrest"

3 RFT: 20 L-Pullups > 30 TTB > 40 Burpies > 800mtr Run

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Rats, thought I might win this one  ..credit where due; way to go Luke & Mike
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Wednesday 27.11.13

11/27/2013

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The Rowing boys (under15's) 4th session at CrossFit Pukekohe & intensity rises; this week tackling Tyres, Rope climbing & Rings

WOD

3 rounds, 1min each: Dual KB Clean (16/20k) > GHD > Wall-ball (14/20lb) > Ring Row (feet up) > Sit-ups > ring Muscle-ups > DUs

..record total reps (scale for muscle-ups: 3 floor progressions + 3 low Dips -count dips only)

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Tuesday 26.11.13

11/26/2013

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WOD:  8min AMRAP: 6 Dead-lift > 4 hang Squat-clean > 2 Shoulder-OH > 1 Rope-climb   (lift weight: 60/35k)
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Monday 25.11.13

11/25/2013

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WOD      EMOM: 1 Hang-Snatch > 1 Power-Snatch > 1 Squat-Snatch

   ..then For time: 100 Burpie-Pullups

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Sunday 24.11.13

11/24/2013

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Warm-up: Push-ups tech > Pair Push-ups (out of your comfort zone)
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WOD 1

For time: 50mtr Monkey-bars + 200mtr Waiters walk (35/50k) + 50 Box-jumps (60cm) + 20 mtr Crank + 50 Jump-lunge (L&R=1)

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WOD 2 (in pairs; alternating reps)  For reps: 2min each: Rope whip (1=1) > Pull-ups (5=1) > Tyre-flip (1=1) > mantis Push-ups (5=1)
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Friday 22.11.13

11/22/2013

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WOD: "chip chip chip"

20 Back Squat (40/55k) > 20 RPU > 20 Skin-The-Cat > 100 BB Hops (left+right=1) > 20mtr Monkey-Bars > 20 Shoulder-Overhead (40/55k) > 20 TTB > 100mtr Sled-push (30/40k) > 20 Ring-row > 20 Around-The-World (left+right=1)

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Thursday 21.11.13

11/21/2013

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WOD: DBs: 8 Clean > 8 Thruster > 80mtr Carry (@ shoulders) > 80 DUs   ..5 RFT

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Wednesday 20.11.13

11/20/2013

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Strength: 3 RM OHS: 5-3-3-3-3-3-3

WOD: "Mary" (refer: 24.7.13)

20min AMRAP: 5 HSPU > 10 Pistols (alternating) > 15 Pull-ups

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Tuesday 19.11.13

11/19/2013

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w'up: 4min: Box-jump over > 5 Push-ups
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WOD: 3 rounds, 1min each: Deadlift (1x BW) > Bench (3/4 BW) > Box-jump (50/60cm) ...score= rep total for best round
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    Linda Begg
    CrossFit Pukekohe
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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED