Strenght

1 RM Thruster

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WOD

In pairs do as many thrusters as possible in 20min.

Team mate 1 does thrusters while team mate 2 runs 400m.

The bar is to stay off the ground untill your partner is back from the run or the set does not count.

Mens weight – 30kg. Ladies weight – 20kg

- WOD compliments from CF Mt Eden

We’re at Orakei Domain today for a beach WOD! There will be no open gym at the box but come out and enjoy the sun! Bring friends and family along to experience a bit of CrossFit with you. See you all at 8am!

WOD

‘Beach gone bad’ + a little surprise

Three rounds of:
Med ball clean
KB Sumo deadlift high-pull
Jumping lunges
Push up (hand release)
Shuttle run

*One minute rest in between sets

George decided to do some kind of dance move halfway up the rope

WOD

20min AMRAP

5 DB Manmakers

10 C2B Pull ups

400m run

Skill

rope climb

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Strength

Bench press

5-5-5-5-5

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WOD

21 – 15 – 9

Push ups

Box jumps

1 rope climb after each round

WOD:

Run 200m

Sled push 40m (20/10kg)

Run 200m

Sled push 40m (40/20kg)

200m run 

Sled push 40m (60/40kg)

Rest 5min then:

7min AMRAP

Burpees

*Each burpee counts for 2 seconds off your time on the first part of the WOD (Sled push/run)

Sam H, first muscle up! 10/12/2012 boom

Skill:

Double unders

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Strenght:

Weighted Pull Ups

2-2-2-2-2-2-2

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WOD:

Buy in : 200m farmers walk (24/16kg KB’s)

21 – 15 – 9

Power Snatch (40/25kg)

Double unders (unbroken

Cash out : 200m farmers walk (24/16kg KB’s)

Some moments from filthy fifty on Thursday. Guys please jump on our facebook page and let us know which session times suite you best over the holiday period by taking part in the questionnaire. http://www.facebook.com/andfitCrossFit

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Skill

HSPU

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WOD (main site Monday)

Five rounds for time of:
Deadlift, 7 reps (125/80kg)
30 Squats
7 Handstand push-ups

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Finisher

50 hollow rocks

2min in bottom of squat

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Kieran joined the muscle up club on Wednesday! The best thing you can do for your muscle up guys is strengthen you false grip! Spend 5 minutes before or after each class hanging of the rings or pull up bars in the false grip.

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Strength

Power Clean

3 – 3 – 3 – 3 – 3 – 3 – 3

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WOD

5 rounds for time

10 Cleans @ 75% body weight

10 burpee pull ups

1 hill run

Sandy pistol squatting at the beach

Filthy Fifty

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders