June 2016

Strength: Clean & Jerk 5 x 2 rep W.O.D. NZ Nationals Qualifier 1 7 Clean (75/50) 11 Chest to bar pull up 7 minutes as many rounds as possible

Strength: Shoulder press Weighted pull up 4 x 3 rep W.O.D. ‘Partner workout’ 50 Dumbbell push press (20/15) 40 Kettle bell swing (24/16) Run 400 20 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=1766  w=210 h=220 float=right]Awesome lifts from Jo yesterday morning. She finished the qualifier workout with 5 clean and jerks which were all heavier than her PB!! Strength: Deadlift 4 x 5

[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=1765  w=210 h=220 float=right]Gymnastics: Handstand roll outs Ring holds W.O.D. NZ Nationals Qualifier 2 15 Toe to bar 15 Box jump over 5 Clean & Jerk (increasing weights) You have 3

[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=1761  w=210 h=220 float=right]There’s one more chance to enter the NZ Nationals qualifier, entries close at 9pm tonight. The link to enter is here… Strength: Front squat 4 x 3 rep

[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=1764  w=210 h=220 float=right]Lots of fun in the evening classes last night, quite a few entered in the NZ Nationals qualifier. Looking forward to the next one on Thursday. Strength: Barbell

Todays workout is part of the CrossFit Taurus New Zealand Nationals Qualifier which is on for the next 2 weeks. It has similarities to the CrossFit Open which most of you participated in a few months ago. There are scaling options for all of the workouts, they will be held on Monday and Thursday this

Strength: Deadlift 4 x 3 rep W.O.D. ‘Partner workout’ Row 600 40 Shoulder to overhead (50/35) 40 Box jump overs 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=1763  w=210 h=220 float=right]Strength: One arm Dumbbell row 4 x 3 rep W.O.D. ‘Tabata something else’ Pullup Pushup Situp Squat 8 sets of each (20sec work, 10sec rest) Number of reps completed

[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=1762  w=210 h=220 float=right]Gymnastics: Accumulate 2 minutes of L sit Alternate with Planche progressions W.O.D. 2 Clean & Jerk 5 Muscle up 30 Double under 6 rounds, 1 exercise every minute