April 2016

Strength: Back squat 4 x 3 rep W.O.D. ‘Partner workout’ 30 Toe to bar 40 Squat clean (50/35) 50 Synchronised Double under* 18 minutes as many rounds as possible *For double unders to count, both people must be performing double unders at the same time, with 2 separate ropes. As always, there are scaling options […]

[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=1739  w=210 h=220 float=right] Strength: Weighted push up Bent over row 4 x 3 rep W.O.D. Row 800 60 Wall ball 40 Kettle bell swing (32/24) 20 Man maker (20/15) 15

[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=1738  w=210 h=220 float=right]Alison, Kate and Kiri worked together on the same barbell yesterday, all sharing the same goal of a 100kg Deadlift. The confidence they gained through encouraging each other

[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=1737  w=210 h=220 float=right]Lots of pull ups yesterday and good to see some people sensibly scaling back, doing half and staying of the pull up bands. We’ve been doing a lot

Gymnastics: Ring holds L-sit Handstand roll outs W.O.D. ‘Daniel’ 50 Pull-up Run 400 21 Thruster (42.5/30) Run 800 21 Thruster (42.5/30) Run 400 50 Pull-up Compare to: 25/09/2015

Strength: Shoulder press Weighted pull up 4 x 3 rep W.O.D. ‘Partner workout’ Dumbbell thruster (20/15) Box jump Burpee 10 to 1 relay Partner 1 does their round of 10 reps for all 3 exercises, then partner 2 does their 10, then partner 1 does 9 reps… Thrusters should be at a weight that allows

Strength: Back squat 4 x 5 rep W.O.D. 7 Kettle bell swing (32/24) 7 Push up 7 Chest to bar pull up 7 rounds (14 min 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=1736  w=210 h=220 float=right]While you were probably sleeping,  John S was in the 5.45am class getting PB Clean & Jerks! If the 5.45am class hasn’t been quite early enough for you

Strength: Clean & Jerk 5 x 2 rep W.O.D. Row 600 45 Wall ball 30m Dumbbell lunge (20/15) 15 Muscle up 12 minutes, as many rounds as possible.

[singlepic id=1735 w=210 h=220 float=right]Big Birthday morning for Lee yesterday. Swam 30 x 100m in the pool at about 6am, some birthday cake to refuel, then came in at 9.15 for a tough CrossFit class! Strength: One arm row Weighted push up 4 x 3 rep W.O.D. 8 Toe to bar 8 Burpee 8 Box