Strength:

Snatch

20min to fin 1RM

WOD:

5 rounds for time

run 200m with med ball (6/9kg)

15 wall ball (6/9kg)

Strength:

Press

1 – 1 – 1 – 1 – 1 – 1 – 1

*Goal is to find 1RM

WOD:

TABATA

Burpees

*Score = Total burpees over the 8 rounds

Strength

20min to find 1RM Squat Clean

WOD

‘ANNIE’

50 – 40 – 30 – 20 – 10

Double unders

Sit ups

Strength

Split Jerk

2 – 2 – 2 – 2 – 2 – 2 – 2

WOD

7min AMRAP

5 HSPU

10 Pull Ups

15 Tuck jumps

Beyond the whiteboard

www.beyondthewhiteboard.com is the best way to record and track your WOD results. We have set Andfit CrossFit up on their website, and we’re posting our daily WOD on there. Jump on their site and set yourself up with a log in. Add Anfit CrossFit as your gym and start recording your WOD results on there. They are promising a smartphone app to be released soon. There are loads of very cool and helpful features.

Ladies Andfit

Starting this week we have ladies only sessions at 9:30am on Tuesdays and Fridays. Its free for current members and non members can purchase 16 sessions (8 weeks) for $240. If you are lucky enough to be able to make a 9:30am session, come along!

Barbell and endurance club

We’ve created some space on Wednesday nights for focused barbell and endurance work. If you love the lifting or endurance aspect of CrossFit, or if you suck at these components and want to improve them, then come along on Wednesdays at 5:30. The only recuirement for joining these clubs is that you sign up to the CrossFit Journal here: http://id.crossfit.com/a/signup.php?product_id=1 and watch the video for the week. These sessions will not be formaly coached, so it is really important that you jump on the Journal weekly and check out the recomended video. You will see there is now a dedicated barbell club (AndLift) and endurance club (AndRun) pages.

Deadlift

5 – 5 – 3 – 3 – 1 – 1

WOD

500m Buy in

21 – 15 – 9

Over the box jumps

KB Swings (32/24kg)

*10min Cap

No open gym today team. Instead grab a coffee and come watch 5 of us compete at CrossFit Waitakere – 6 View rd Henderson

Workouts will be from 9am till 2pm.

Did Bryn and Matt plan to dress the same on this day? Thats real cool guys!

WOD

‘CINDY’

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

WOD:

3min AMRAP

20 Wall Balls

20 AB mat sit ups

20 Push Ups

20 Box Jumps

20 AB mat sit ups

20 Push Ups

*1min rest

6min AMRAP

20 Wall Balls

20 AB mat sit ups

20 Push Ups

20 Box Jumps

20 AB mat sit ups

20 Push Ups

*1min rest

9min AMRAP

20 Wall Balls

20 AB mat sit ups

20 Push Ups

20 Box Jumps

20 AB mat sit ups

20 Push Ups

Can you believe it August team!? I’ve said this already in the last week, but again I am so pumped on your regular attendance, hard work and unbelievable progress! This Saturday Myself, Blake, Dirk, Nath DJ and Hine are all competing at the Waitakere CrossFit comp. Please come along and support us! The more of you to scream at us the better. The address is 6 View Road Henderson. Here is the first WOD of the comp (It’s a Hero WOD):

 ’JEREMY’ 21 – 15 – 9 Overhead (45/30kg) squats and burpees. INT will be doing 30/20kg and BEG will do Front squats at 30/20kg

RX – Wykie, Blake and Hine      INT – Dirk and Nath DJ

Todays Workout:

Gymnastics skill: Pistol squat

WOD:

‘JEREMY’

21 – 15 – 9

Overhead (45/30kg) squats

burpees.

INT will be doing 30/20kg overhead squats

BEG will do Front squats at 30/20kg