strength:

Overhead Squat

3 – 3 – 3 – 3 – 3

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WOD

EMOTM (every minute on the minute (-:) perform one more HSPU than the previous minute. The WOD ends when you can no longer complete the required amount in the given minute.

*HSPU will be scaled with a KB push press.

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Cash out

5 x max L-Hang efforts with a 30sec rest between efforts.

WOD

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Finisher

50 Hollow Rocks

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Barbell Club

Split Snatch

1 – 1 – 1 – 1 – 1 – 1 – 1

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Endurance Club

Run 400m

50 Walking lunges (20/10kg)

Run 800m

40 Walking lunges

Run 1.2km

30 Walking lunges

Our own HERO WOD:

The ‘Ralston’

For Time:
400m Run
30 Pull/Ups
800m Run
20 Pull/Ups
1200 Run
10 Pull/Ups

Jack Ralston coached a number of New Zealand’s elite athletes including Hamish Carter. Jack was also a legend in business heading up Nike in Hong Kong for Asia Pacific. Jack mentored Julian Smith (Julz) for a number of years and this WOD remembers his life after Jack’s passing on August 26 2012 after his battle with leukaemia. Jack loved running and always pushed people to their best (that’s why Julz has put pull ups in this one as its his goat).

This coming Saturday we are doing a combined WOD with CrossFit Mt Eden just down the road. It will be a fun WOD that will be scalable to all abilities so feel free to bring your family and friend to come try CrossFit! You will complete some of the WOD at andfit and some of the WOD at CrossFit Mt Eden… Will be good times

We’ll meet at andfit at 8:15am and walk around the corner to CFME for the WOD brief.

We’re doing this WOD for the Child Cancer Foundation.  All we ask is that you donate $5 to this good charity that has helped many of our New Zealand Kids.

 WOD

Buy in:

5 rounds for time

20 Hang power clean (20/15kg)

10 Push ups

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Back Squat

1 – 3 – 5 – 3 – 1

Photos from the early days…

‘Nancy’

5 rounds for time

400m run

15 Overhead squats (42.5/30kg)

Or

‘Linda’

10 – 9 – 8 – 7 – 6  – 5 – 4 – 3 – 2 – 1

Deadlift @ 1.5 bodyweight

Bench press @ Bodyweight

Cleans @ 0.75 Bodyweight

Photos from the early days…

WOD

‘Karen’

150 Wall Balls for time

Photos from the early days…

Strength:

Front Squat 5 Reps on the minute for 10 min at a challenging weight. Weight must be cleaned from the ground to start (no Squat racks)

WOD

10min AMRAP

10 Ring push ups (or KB press ups)

10 Box Jumps

Run 200m