September 2016

Strength: Weighted pull up Push press 4 x 3 rep W.O.D. 5 Thruster (42.5/30) 5 Hang power clean 5 Shoulder to overhead 5 Power snatch 4 minutes, as many rounds as possible Rest 3 minutes 5 minutes, as many rounds as possible This is intended to be a fast light workout. Choose a weight that […]

Strength: Deadlift 4 x 5 rep W.O.D. Row 600 50 Burpee 40 Overhead squat (50/35) 12 minute cap You can hit the row and burpees reasonably hard but slow down for the last 5-10 burpees so you can get into the overhead squats sooner. Your shoulders will have some fatigue from the burpees so ensure

Gymnastics: Accumulate 2 minutes of L sit Alternate with planche progressions Scale the L sit position to allow you to get 2 minutes within the 10 minute time cap W.O.D. Clean & Jerk 1 every 20 seconds 12 minutes You can do all of these with power, squat or a combination of both. All squat

[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=1794  w=210 h=220 float=right]Alison and Desireé pictured going head to head on the 5th and final event of the NZ masters comp on the weekend. Big congrats to the girls who

[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=1793  w=210 h=220 float=right]It’s good to come to CrossFit on your birthday! Kristen got a PB clean & jerk of 34kg on her 34th birthday. Awesome! Strength: Deadlift 4 x 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=1792  w=210 h=220 float=right]The NZ Masters comp is on in Waitakere tomorrow. We’ve got 4 of our girls competing; Suzie, Sonn, Alison and Desiree. The comp starts at 8am and is