February, 2012
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Hang Snatch 29 Feb
New member Cath practicing her Clean. We're missing you in the Cage while you are out of action with stiches in your hand Cath!
Strength:
Hang Snatch
1 – 1 – 1 – 1 – 1
WOD
10min AMRAP
10 Log roll V-Ups
20 Sit Ups
30 Double Unders (120 singles)
Compare to 22/12/2011 or 14/11/2011
Thursday we’ll be doing the 2nd Andfit Open workout. We’ll be releasing the workout at 2pm on Wednesday with some videos to watch for advise and motivation. It will be a fun day, make sure you get in the cage! If you miss any of the 6 Andfit Open workouts that we do on Thursdays, you can always come and do any of them on a Saturday morning session at 9 or 10am. Also jump on the Andfit Open page and type in the password: cage to see how you are going on the leadersboard.
Chipper time 28 Feb
Strenght
Clean + Jerk
3 – 3 – 3 – 3 – 3
WOD
Chipper for time:
Run 800m
40 Press ups (hand release)
30 O/H Lunges (20/10kg)
20 Burpies
10 HSPU
7 fast rounds 26 Feb
Strength
Deadlift
1 – 1 – 1 – 1 – 1
Compare to the 3rd of Feb
WOD
7 Rounds for time:
5 Pull ups
10 Box jumps (50/40cm)
15 Swings (24/16kg)
24 Feb
3 rounds
1min max reps – no rest between rounds
Shoulder to overhead (20/10kg)
Sit ups
Air squats
CF Games Open WOD 11.1 Feb 23
WOD
AMRAP in 10 Minutes:
30 Double Unders
10 Power Snatch (34 M /25kg W)
Our 5 week Andfit Open is being extended to a 6 week Open. We’re kicking off with one of last years compitition WOD’s.
Stations 21 Feb
Coach Dan
WOD
Complete as many reps as posible at each of the stations. You will have 2 minutes per station with no rest between excercises.
We will do 3 rounds of the workout with a 1 minute break between rounds.
Station 1: Ring press ups
Station 2: Stationary jump lunges
Station 3: Shoot throughs (45cm box)
AndFit Open
The world wide CrossFit Games start in only 3 days! The first stage of the competition is called the ‘Open’. This is a five week online compitition and we’re going to take casual participation by having our own 5 week Andfit Open. Each week for 5 weeks a workout will be released on the Games site – games.crossfit.com. You will have 2 opportunities during the week to come in and do the ‘Games’ workout – at any of the Thursday sessions and on Saturday mornings. I’ve created a members only page – Andfit Open 2012. To access this page you need a password which I will give to you all at the sessions this week. On this page I will post the results of all those taking part from our gym, some results from other NZ competitors and some of the top athletes scores around the world. The first ‘Games’ WOD will be this Thursday, so make a big effort to get in the Cage and take part. Its going to be lots of fun, and as always the workouts will be scaleable for all abilities. Lastly make sure you check out the articles and videos on the CrossFit Games site games.crossfit.com, its inspirational!
Rings 20 Feb
![IMG_3325[1]](https://www.andfit.co.nz/wp-content/uploads/2012/02/IMG_33251-200x200.jpg "IMG_3325[1]")
Strength:
Weighted Ring dips 5-5-5-5-5
*Between each set do 10 GHD Hip extensions or Sit ups
WOD:
TABATA Press Ups (Score = total reps)
AndFit Open
The world wide CrossFit Games start in only 3 days! The first stage of the competition is called the ‘Open’. This is a five week online compitition and we’re going to take casual participation by having our own 5 week Andfit Open. Each week for 5 weeks a workout will be released on the Games site – games.crossfit.com. You will have 2 opportunities during the week to come in and do the ‘Games’ workout – at any of the Thursday sessions and on Saturday mornings. I’ve created a members only page – Andfit Open 2012. To access this page you need a password which I will give to you all at the sessions this week. On this page I will post the results of all those taking part from our gym, some results from other NZ competitors and some of the top athletes scores around the world. The first ‘Games’ WOD will be this Thursday, so make a big effort to get in the Cage and take part. Its going to be lots of fun, and as always the workouts will be scaleable for all abilities. Lastly make sure you check out the articles and videos on the CrossFit Games site games.crossfit.com, its inspirational!
D5 Creation