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Monday 31.12.12

12/31/2012

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WOD -Puke CrossFit: "melting pot"

30 Rope-whip
20 GHD
30 OHS
20 TTB
30 Box-jumps
20 Ring Push-ups
30 MB Crunch > extrension
20 Burpies

-For time.
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Sunday 30.12.12

12/30/2012

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WOD

Pistols
TTB
Ring-row
Box-jumps

4x 1min ..total reps
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Saturday 29.12.12

12/29/2012

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WOD

10 Strict straight Pull-ups
10 Strict Ring-dips
10 Ring-lunges (p/s)

3 rounds for time

...use highest advancement possible ALL exercises. (weight vest prefefrable: 10-20k)
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Friday 28.12.12

12/28/2012

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warm-up: jog 400mtr > practice TGU

WOD

TGU: 10min alternating left & right -record KB weight/reps
Jog 400mtr
Dead-lift: 1min working > 1min rest -repeat 5x. -record wieght/reps. (70/100k)
Jog 400mtr
Push-ups: 1min working >1min rest -repeat 3x -max reps

Great "grit in the box" yesterday with a longer WOD. Big welcome & safe travels to Ben O'reily from CrossFit Wollongong, & Adam from CrossFit North Lakes -great to have a couple fellow CrossFit fiends from across the ditch join us for WODs the last few days
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Ben & Ken catch a breather.                               Adam powers through Thursday taking out the top time
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Thursday 27.12.12

12/27/2012

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 WOD

4mtr Rope-climb + 10 Pull-ups @ top
30 BB Push-Press (35/40k)
4mtr Rope-climb + 9 Pull-ups @ top
30 BB Back Squats (50/70k)
4mtr Rope-climb + 8 Pull-ups @ top
30 Wall-ball (14/20lb)
4mtr Rope-climb + 7 Pull-ups @ top
30 paces Waiters-walk (15/20k)
4mtr Rope-climb + 6 Pull-ups @ top
30 GHD Sit-ups
4mtr Rope-climb + 5 Pull-ups @ top
30 L-raises (rings)
4mtr Rope-climb + 4 Pull-ups @ top
30 TTB
4mtr Rope-climb + 3 Pull-ups @ top
30 Parallette shoot-thru's
4mtr Rope-climb + 2 Pull-ups @ top
30 Sit-ups
4mtr Rope-climb + 1 Pull-up @ top

-COMPLETE FOR TIME. NO CUT-OFF!
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Wednesday 26.12.12

12/26/2012

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WOD

10 L-sit Pull-ups
20 Burpies
30 decline Push-ups
40 Double-unders

5 rounds, -for time
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Tuesday 25.12.12

12/25/2012

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Merry Christmas to our Puke box, & extended CrossFit family all over the world!
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Sunday 23.12.12

12/23/2012

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..so to save "WOD-withdrawals" while I was away, Stace & Cherie grabbed the key & some of the members got together for an impromtu session! Choice looking WOD you guys, what an awesome team
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Friday 21.12.12

12/21/2012

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WOD

on popular request... "Angie"

-compare to 7.12.12
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Thursday 20.12.12

12/20/2012

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WOD

10 L-sit Pull-ups (scale: "30sec bird on wire")
20 Burpies
30 Decline push ups
40 DU's

5 rounds, -for time.
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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