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[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=1285 w=210 h=220 float=right]PB Squat Clean for Mike R today. Impeccable form! Good practice for 14.2 possibly? Gymnastics: 10 minute EMOM of either; Muscle up Handstands Pull ups Push ups W.O.D. […]

Strength: Weighted pull up 4 x 3 rep W.O.D. 15 Wall ball 10 Toe to bar 10 Kettle bell swing (24/16) 12 minutes, as many rounds as possible

Samantha Briggs got the highest score for 14.1. Pretty much 10 minutes non stop Double Unders and Snatches. Gymnastics: Handstands Ring holds Muscle up progressions W.O.D. ‘Games Open Workout 14.1’ 30 Double under 15 Power snatch (35/25) 10 minutes as many rounds as possible Compare to: 05/12/2011

[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=1284 w=210 h=220 float=right]Sonn and Alice went head to head on Saturday for workout 1 of the CrossFit Open. Over 200 reps completed and just 1 rep separated them at the

[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=1283 w=210 h=220 float=right]The CrossFit Open begins at 2pm today!! Check out the first workout Here Strength: Overhead squat 4 x 3 rep W.O.D. Run 400 10 Push press (50/35) 10

The CrossFit Open officially starts tomorrow. Have you entered? If the answer is yes, awesome! You’ll be glad you did. If you haven’t, you’re going to miss out…. Check out why in this link http://games.crossfit.com/article/do-it The link to register is Here Gymnastics: Strict HSPU Muscle up progressions L sit W.O.D.  40 Double under 20 Chest to

[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=1282 w=210 h=220 float=right]Strength: Clean & Jerk 4 x 2 rep W.O.D. 40 Wall ball 40 Deadlift (60/40) 30 Push up 2 rounds

[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=1281 w=210 h=220 float=right]Big squats from Curtis yesterday. PB of 160kg Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D. Snatch EMOM 3 reps Power, hang,

[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=1280 w=210 h=220 float=right]CrossFit Pukekohe’s South Auckland CrossFit Comp was on Saturday. Great comp, lots of competitors and  great atmosphere. Alana represented CF Birkenhead  and placed well in every event. She

Strength: Deadlift 4 x 3 rep W.O.D. ‘Cards’ The class split into groups of 2-4  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises; Burpee Sit up Kettle bell swing (24/16) Run/row 400