May 2015

Strength: Weighted push up 4 x 3 rep W.O.D. ‘Partner workout’ 40 Kettle bell swing (32/24) 20 Thruster (50/35) Run 200 *every time reps are stopped, team does 3 burpee each (no burpees after last kb swing or thruster) 18 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1555 w=210 h=220 float=right]Ray’s 100kg clean! It’s been a long time coming. Backed up the PB with another successful clean at 100kg. Gymnastics: Muscle up progressions L sit Ring holds W.O.D.

Gymnastics: Muscle up progressions L sit Handstands W.O.D. 2 Clean 4 burpee bar hop 12 minute EMOM

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1552 w=210 h=220 float=right]PB Thruster for Paul M today. He’s been working on his wrist and shoulder mobility and it’s paying off! Gymnastics: Ring holds Muscle up progressions Handstands Strength: Deadlift

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1551 w=210 h=220 float=right]10kg weighted pull up for Alice yesterday! Strength: Thruster 3, 2, 1, 1 rep W.O.D. Row 600 50 Wall ball 40 Burpee 30 Box jump (70/60) 20 Muscle

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1550 w=210 h=220 float=right]Congrats to CrossFit East Tamaki finishing second in the teams section of the CrossFit Pacific Regionals on the weekend. Congrats to Aja’s sister Alethea Boon who finished second

[fusion_builder_container type=”flex” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ background_position=”left top” border_style=”solid” border_position=”all” spacing=”yes” background_repeat=”no-repeat” margin_top=”0px” margin_bottom=”0px” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”no” hover_type=”none” border_sizes_top=”” border_sizes_bottom=”” border_sizes_left=”” border_sizes_right=”” min_height=”” link=””][fusion_text] Strength: Front squat 4 x 3 rep W.O.D. ‘Partner workout’ 50 Push press (50/35) 50 Front squat 50

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1549 w=210 h=220 float=right]The Australasian CrossFit Regionals starts today, 3 days of individual and team events. Check out NZ teams and individuals competing for a spot at the CrossFit games in

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1548 w=210 h=220 float=right]The classic split snatch from Matt. Strength: Snatch 5 x 2 rep W.O.D. Overhead squat (45/30) Renegade row (20/15) Toe to bar 10 to 1 rep (15 minute cap)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1547 w=210 h=220 float=right]W.O.D. ‘Fight Gone Bad’ Wall ball Sumo deadlift high pull (35/25) Box jump (50/40cm) Push press (35/25) Rower (calories) 3 rounds. A round is 1 minute at each