Running (pose)
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‘HELEN’ 13/1
Brad put up a great fight with FRAN but ended up on his back like we all do
Saturday open gym
WOD – ‘HELEN’
run 400m
21 Swings (16/24kg)
12 Pull ups
3 Rounds for time
Running Chipper 6/1
![IMG_3039[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_30391-200x200.jpg "IMG_3039[1]")
The boys Power Cleaning - Doug, Jonas, Brad, Josh
Run 800m
40 Pull ups
30 walking lunges
20 Burpies
10 Clean and Jerk
Run 800m
RX – 20/10kg Walking lunges & 70/40kg Clean and Jerk
Silver – 10/5kg Walking lunges & 50/30kg Clean and Jerk
Bronze – 10/5kg Walking lunges & 40/20kg Clean and Jerk
Friday 23 December
![IMG_2916[1]](https://www.andfit.co.nz/wp-content/uploads/2011/12/IMG_29161-200x200.jpg "IMG_2916[1]")
WOD
Complete 3 rounds for time
20 pull ups
20 Deadlifts (80/50kg)
20 Box jumps
400m run
“Confidence is that feeling by which the mind embarks in great and honorable courses with a sure hope and trust in itself.”
Marcus Tullius Cicero
Thursday 22 December
Dave W on honeymoon in Gold coast and working hard!
WOD: 10min AMRAP
10 log roll V-ups
20 Sit ups
30 double unders
Compare to 14 November
“The best effect of fine persons is felt after we have left their presence.”
Ralph Waldo Emerson
Tuesday 20 December
Gymnastics/core strengthening:
With the clock running for 10min spend as much time in the plank position as posible. Everytime you drop out of the plank – perform 10 sit ups. Score is total time in plank.
WOD: 10 hill runs for time.
Wednesday 7 December
Bridget
Partner WOD: as fast as posible complete the following 4 times each.
5 burpies / 10 press ups / 15 wall balls / 20 squats / run 200m.
While your partner completes their round do as many sit ups as posible. Each sit up takes 1 sec off your total time.
Tuesday 6 December
Doug W - great swing technique
Team WOD: 20min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
Monday 5 December
Dirk
Team WOD: 15min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
4min L Hold (buy in)
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
Wednesday 23 November
Coach Dan in the final WOD at CFAK games on the weekend
“Be not afraid of growing slowly; be afraid only of standing still.”
- Chinese Proverb
Metabolic conditioning: 2km time trial
WOD: 7min AMRAP
3 burpies / 3 box jumps
6 burpies / 6 box jumps
9 burpies / 9 box jumps
12 burpies / 12 box jumps
Compare to 10 October
D5 Creation