New member Cath practicing her Clean. We're missing you in the Cage while you are out of action with stiches in your hand Cath!
Strength:
Hang Snatch
1 – 1 – 1 – 1 – 1
WOD
10min AMRAP
10 Log roll V-Ups
20 Sit Ups
30 Double Unders (120 singles)
Compare to 22/12/2011 or 14/11/2011
Thursday we’ll be doing the 2nd Andfit Open workout. We’ll be releasing the workout at 2pm on Wednesday with some videos to watch for advise and motivation. It will be a fun day, make sure you get in the cage! If you miss any of the 6 Andfit Open workouts that we do on Thursdays, you can always come and do any of them on a Saturday morning session at 9 or 10am. Also jump on the Andfit Open page and type in the password: cage to see how you are going on the leadersboard.
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Strength
Deadlift
1 – 1 – 1 – 1 – 1
Compare to the 3rd of Feb
WOD
7 Rounds for time:
5 Pull ups
10 Box jumps (50/40cm)
15 Swings (24/16kg)
]]>Weighted Ring dips 5-5-5-5-5
*Between each set do 10 GHD Hip extensions or Sit ups
WOD:
TABATA Press Ups (Score = total reps)
AndFit Open
The world wide CrossFit Games start in only 3 days! The first stage of the competition is called the ‘Open’. This is a five week online compitition and we’re going to take casual participation by having our own 5 week Andfit Open. Each week for 5 weeks a workout will be released on the Games site – games.crossfit.com. You will have 2 opportunities during the week to come in and do the ‘Games’ workout – at any of the Thursday sessions and on Saturday mornings. I’ve created a members only page – Andfit Open 2012. To access this page you need a password which I will give to you all at the sessions this week. On this page I will post the results of all those taking part from our gym, some results from other NZ competitors and some of the top athletes scores around the world. The first ‘Games’ WOD will be this Thursday, so make a big effort to get in the Cage and take part. Its going to be lots of fun, and as always the workouts will be scaleable for all abilities. Lastly make sure you check out the articles and videos on the CrossFit Games site games.crossfit.com, its inspirational!
]]>Wall plank: 3 rounds
10 sec -10sec rest
20sec – 20sec rest
30sec – 30sec rest
WOD
4 / 8 / 12 / 16 / 12 / 8 / 4
1 arm KB swings (16/24kg)
Hang power clean (20/30kg)
Buy out: 3min Plank
]]>Hollow Rock & Push up
Strength: Every minute, on the minute for 10min perform 5 quality weighted press ups.
WOD:
5 Rounds for time:
10 hand release press ups
5 Burpies
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Mandy
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Scaled
20 Double KB strict press (16kg/8kg)
30 Pull-ups
40 Kettlebell swings, 1.5 poods
50 Sit-ups
60 Burpees
]]>20min AMRAP
5 Pull ups
10 Press ups
15 Squats
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Strength
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Weight has to be cleaned from the ground.
WOD
10min AMRAP
30 Over the bar burpies
20 Deadlift (60/40kg)
10 Wall climbs
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WOD
Spend 2min at each station for max reps. 30sec rest between stations. 2 rounds with a minute break in between.
1) Traveling lunges (20/10kg)
2) Med ball sit ups (9/6kg)
3) Ring Dips
4) Burpie Box jumps (60/50cm)
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Hine - always showing great work ethic
WOD: Death by pull ups
- Perform 1 pull up in the first minute, 2 in the second minute, 3 in the third minute and so on…
When you fail to complete the set amount of pull ups in a minute, the WOD is over and your score is the round of pull ups that you successfully completed plus the amount of pull ups you got done in the failed round.
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