Great to have 33 people come through the cage yesterday. Even though its getting darker and colder, you guys keep turning up regularly and smashing it. You inspire me team, well done and keep coming!

Strength

15min to find your 1RM Deadlift

WOD

Run 10km… Jokes! Although we should do this some time soon

Tabata Something else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD

800m run
20 Wall balls
5 Press ups
400m run
15 Wall balls
10 Press ups
200m run
10 Wall balls
15 Press ups
100m run
5 Wall balls
20 Press ups

Andrew's sweat angel

WOD

We’re hosting 4 other CrossFit boxes for a comp at the end of the month. Here are the details: Make sure you email me if you are keen to take part as there are only 20 spaces per category. Will be a great day!

Strength

Snatch – 20min to find your 1RM

WOD

5min AMRAP

20 double unders (80 singles)

10 Box Jumps

5 Burpees

You can see all the photos here: RCFW Comp

We had a great morning on Saturday at Rapid CrossFit West. The two Doug’s were teamed up, the ‘pretty much brother in laws’ Dirk and Aidan were teamed up, Pots and Hine teamed up and Sandy was teamed up with one of the Rapid Crossfit athletes. There ended up being a RX competition as well, and I wasn’t going to sit on the sideline, so I jumped in two…

I’m sure the Doug’s were hoping for something on the heavy side to make use of their strength, but the WOD’s were more cardiovascular and speed focused (Aidan and Dirk were’nt complaining

WOD 1

Beginner - 10min AMRAP of 10 air squat, 10 sit ups, 10 push ups: Sandy 5th place

Intermediate – 10min AMRAP of 10 front squats at 40kg/25kg, 10 sit ups, 10 hand release push ups: Pots and Hine came 3rd, Dirk and Aidan 5th, Doug’s 10th

RX – 10 x 60kg squat cleans, 10 knees to elbows, 10 hand release push ups: Wykie 2nd

WOD 2

Beginner – 21 – 15 – 9 of KB Swings (8kg) and Push Press (15kg) with a 400m run between each set: Sandy 1st Place!

Intermediate – 21 – 15 – 9 of KB Swings (20/12kg) and Push Press (30/20kg) with a 400m run between each set: Dirk and Aidan 1st! Doug’s 6th and Pots/Hine 6th

RX – 21 – 15 – 9 of KB Swings (32kg) and Handstand push ups with a 400m run between each set: Wykie 1st

So I thought we’d better give you all a taste of one of the WOD on Monday!

WOD

21 – 15 – 9

KB Swings

Handstand Push ups

Run 400m between each set

RX – 32kg Swings and HSPU

Intermediate – 24/16kg Swings and Push press 40/30kg

Begginer – 16/12kg Swings and Push Press 30/ 15kg

Good morning team!

Remember there is no open gym today as we are taking part in the Rapid CrossFit West compitition. Come and support at 9a Portage rd in New Lynn from 9am-12pm today.

Aidan, Dirk, Doug M, Doug W, Pots, Hine and Sandy we know you’ll smash it!

Saturday there is 8 of us competing at Rapid CrossFit West. We’d love your support, so come by 9A Portage Road New Lynn between 9 and 12 and help us through the pain!

WOD

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

WOD

In this workout you spend one minute at each of five stations, resulting in a  five-minute round after which a one-minute break is allowed before repeating. This WOD calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ move to the next station immediately. One point is given for each rep.

The stations are:

1. Toes to bar 

2. KB Sumo deadlift high-pull (24/16kg)

3. Box jump (60/50cm)

4. Swings (24/16kg)

5. Walking lunges (10/5kg)

WOD

Five rounds for time of:
60/40kg Power clean, 10 reps
15 Wall ball shots