» Strength

7 fast rounds 26 Feb

Wykie — Sun, 26 Feb 2012 05:41:16 +0000

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)

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Short run, BIG squat 22 Feb

Wykie — Tue, 21 Feb 2012 06:00:06 +0000

WOD

7 rounds for time:

Run 200m
7 Front Squats (80/60kg)

60 second rest

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Rings 20 Feb

Wykie — Sun, 19 Feb 2012 07:23:46 +0000

Strength:

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!

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‘GRACE’ 15Feb

Wykie — Tue, 14 Feb 2012 07:00:42 +0000

Front Squat

3-3-3-3-3

WOD

‘GRACE’

30 Clean & Jerks for time (60/40kg)

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Lets get Hollow 13Feb

Wykie — Sun, 12 Feb 2012 05:53:44 +0000

Gymnastics:

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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Back to the bench 10 Feb

Wykie — Thu, 09 Feb 2012 09:09:48 +0000

Strength:

Bench press

5 5 3 3 1 1

*50 double unders between sets.

WOD

Perform 5 rounds of:

30 seconds max Burpees

30 seconds rest between sets

Fair well Anya, we’ll miss you! Anya is moving to Sydney on Monday.

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Back to the DEADS 3 Feb

Wykie — Thu, 02 Feb 2012 08:10:07 +0000

New member Libby Faris - one word comes to mind... Athlete!

Strength

Deadlift 3 – 3 – 2 – 2 – 1 – 1

WOD
10min AMRAP
30 Double Unders
15 Power Snatch

Today we had 31 members come through the cage. We love that you guys believe in the training we do, and that you are bringing friends! The team is growing every week, and before you know it we’ll need to either extend the cage or find somewhere else to swing our kettle bells and do our burpies. We value you and am excited about Andfit’s future!

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‘ARI’ 31 Jan

Wykie — Mon, 30 Jan 2012 03:45:25 +0000

Ari Smith - Future champion athlete

Strength

Clean and Jerk 1-1-1-1-1-1-1

* Between each set do 15 Hip extensions

WOD: ‘ARI’

5 Rounds for time:

5 KB Cleans

5 KB Front Squats

5 KB Push press

5 KB Snatch

*Do 5 reps on each arm

* Weights

RX = 24kg & 16kg

Silver = 20kg & 12kg

Bronze = 16kg & 8kg

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Lets go over head 27/1

Wykie — Thu, 26 Jan 2012 08:35:12 +0000

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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What can you do in 2 min… 26/1

Wykie — Wed, 25 Jan 2012 08:54:23 +0000

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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