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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=1263 w=210 h=220 float=right] Gymnastics: Handstands L sit Ring holds W.O.D. ‘Fight Gone Heavy’ Double squat wall ball Power snatch (50/35) Box jump (75/60) Clean & Jerk Row (damper 1) 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=1262 w=210 h=220 float=right] Strength: Snatch 3 x 3 rep W.O.D. 7 Burpee 7 Toe to bar 7 minutes, as many rounds as possible

Jahna wanted to try some Oly shoes on, do a bit of lifting the other day. 20kg Clean & Jerk, not bad for 11 years old. Strength: Thruster 4 x 3 rep W.O.D. ‘Partner wod’ 40 Partner med ball squat/throw 30 Kettlebell swing (32/24) Run 200m 20 minutes, as many rounds as possible Compare to: 16/11/2013

Gymnastics: GHD sit up/Back extension 3 x 10 rep W.O.D. Snatch EMOM 3 reps Power, hang, full snatch 12 minutes

[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=1260 w=210 h=220 float=right]Great form 40kg weighted push ups from Andy today. Gymnastics: Planche progressions Hollow rocks Pistols Strength: Weighted push up 4 x 3 rep W.O.D. 8 Overhead squat (45/30)

[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=1261 w=210 h=220 float=right] Gymnastics: Handstands Ring holds L sit W.O.D. ‘Danny’ 30 Box jump 20 Push press (50/35) 30 Pull up 20 minutes, as many rounds as possible. Compare to

Strength: Back squat 4 x 3 rep W.O.D. 12 Renegade row (15/10) Run 200 5 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=1259 w=210 h=220 float=right] Strength: Clean & Jerk 5 x 2 rep W.O.D.  Burpee 3 minutes Rest 2 minutes Clean and jerk (use 50% of heaviest 2 rep for strength) 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=1258 w=210 h=220 float=right]Chad Mackay doing an easy 120kg Hang Snatch at the CrossFit Tour in Queenstown this weekend. Awesome battle between him, Scott Panchik and Jason Khalipa to find the

Strength: Shoulder press 2 x 3 rep Push press 2 x 2 rep Jerk 2 x 1 rep W.O.D. 750m Row 60m Overhead plate lunge (20/15) 30 Pull up