WOD

‘DIANE’

21 – 15 – 9

Deadlift

Handstand push up

RX – 100/70kg

Scale 1 – 80/50kg and KB shoulder to overhead 16/12kg (or modified HSPU)

Scale 2 – 60/30kg and KB shoulder to overhead 12/8kg

Killing the fat man Episode 3

Missed an episode? Watch them here: Episode 1, Episode 2

Strength

O/H Squat

3 – 3 – 3 – 3 – 3

Finisher

2min max pull ups

Thank you all for coming along to the Saturday morning breakfast. We did not get to go over the recipes that we wanted to, so we will send out an email this week with those. We’ll also do a follow up nutrition session in the next month or two so that we can dive into a bit more detail and give more opportunity for questions. Remember to make small achievable changes, cold turkey in my experience with nutrition and reprogramming your bodies fuel system is not a good idea – but do start to make changes….

16 June – Put this date in your diary! The CrossFit NZ Battle royale is on this day. Myself and the other coaches will be competing, and i’ll be trying to get as many of you as possible to sign up two! (there will be RX, intermediate and beginners categories). But even if you are not going to take part in the competition, this is an awesome day and very entertaining. It will be awesome to get as many andfitters to come along as possible. I’ll get some T-shirts printed for us soon! 

WOD

“The Chief“

Max rounds in 3 minutes of:
Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

RX – 60/45kg

Scale 1 – 50/35kg

Scale 2 – 40/25kg and modified push ups

Happy birthday Nik!!!

Hope that hand heals up quickly, and there is no punching the box this year…

WOD:

8-7-6-5-4-3-2-1
KB Clean + Jerk (left+right)
Hill run

RX – As written – 24/16kg
Scale 1 – As written – 16/12kg
Scale 2 – 6-5-4-3-2-1 – 12/8kg

I’m really enjoying this series of episodes. I’m posting a new episode every Wednesday night. If you missed the first episode you can find it here: Killing the fat man Episode 1

Episode 2

Strength

Snatch

3 – 3 – 3 – 3 – 3

Finisher

TABATA

Lunges

Sit ups

Remember to throw your name on the board if you are coming along to the breakfast on Saturday, or just flick me an email. There is going to be good coffee, pancakes and Shoe Science will be showing us some of their CrossFit shoes with special deals. Will be a good morning!

WOD

‘Manion’

Five rounds for time of:
Run 400 meters
Back squat, 29 reps

RX – 60/40kg

Scale 1 – 50/30kg

Scale 2 – 40/20kg

Skill:

Handstand Press Up

WOD:

‘FRAN’

21 – 15 – 9

Thrusters (42.5/30kg)

Pull Ups

*Compare to the 7th of January

This Saturday May 5th 8am Paleo pancake breakfast and nutrition whiteboard session. Bring a friend along.

8am Nutrition whiteboard session

9am Breakfast

9:30-11am Optional WOD (depending on how the pancakes are sitting I guess)

Please RSVP by email – [email protected]

The regional compititions are on the way world wide. Check out all the action on games.crossfit.com.

Strength:

Bench press

3 – 3 – 3 – 3 – 3

Finisher:

How far can you get in 7mins
1 Deadlift
1 Handstand Pushup
2 Deadlifts
2 Handstand Pushups
Etc

Score = total number of reps

______________________________

RX – 100/70kg + HSPU
INT- 70/50kg + Hand release pushups
BEG – 45/30kg + modified pushups

WOD:
‘DANIEL’

for time:

50 pull ups, 400m run, 21 thrusters (42.5kg), 800m run, 21 thrusters, 400m run, 50 pull ups.

Scale option:

25 pull ups, 200m run, 21 thrusters (choose apropriate weight), 400m run, 21 thrusters, 200m run, 25 pull ups.