FRIDAY 9 JUNE
STRENGTH Turkish get up 3, 2, 1, 1 WOD 2 Snatch 5 Muscle up 30 Double under 6 rounds, 1 exercise every minute
WEDNESDAY 15 FEBRUARY
The first CrossFit Open workout will be released in just over a week. If you’re thinking of doing the Open this year, but aren’t sure or, have been racking your brain for excuses not to do it… then read this before you make your decision. It’s pretty inspiring stuff! 👍🏼 Massive thanks to Nina for sharing
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THURSDAY 8 DECEMBER
So many Deadlift PBs yesterday… here’s a photo of Jess, Merryn and Paul M’s 💪🏼 GYMNASTICS Tabata Toe to bar/Hollow rock Alternating exercises, half rounds. STRENGTH Weighted dip One arm row 5 x 5 rep Aim to equal weight used for 5 x 3 last week WOD Row 1000 10m Handstand walk 100 Double under 10m
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BRING A FRIEND FREE FOR A WEEK!
[fusion_builder_container background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][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”][fusion_imageframe lightbox=”no”
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SATURDAY 19 NOVEMBER
GYMNASTICS Tabata Toe to bar/Hollow rock STRENGTH Weighted push up Barbell row 5 x 3 rep WOD ‘Partner workout’ 20 Thruster (50/35) (Partner hangs from pull up bar for reps to count) Run 100 20 Burpee (Partner holds barbell overhead for reps to count) Run 100 18 minutes, as many rounds as possible
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Saturday 2 July
[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=1770 w=210 h=220 float=right]Busy Saturday 9:15am class! Strength: Clean & Jerk 5 x 2 rep W.O.D. 50 Double Under 40 Shoulder to Overhead (50/35) 40 KB Swing (24/16) 18 minute AMRAP
Thursday 24 December
[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=1684 w=210 h=220 float=right] Harman’s big clean & jerk PB, 35kg!!! Last workout before Xmas today, come get amongst it! W.O.D. ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12)
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Monday 27 July
[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=1593 w=210 h=220 float=right]Paul doing ‘Abbate’ in California with Anthony Pieroni from Momentum Gear… STRENGTH: • Snatch 5 x 2 rep WOD: • 5 Burpee box jump • 8 Kettle Bell
Wednesday 6 August
[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=1379 w=210 h=220 float=right] I did this WOD yesterday at Aviator CrossFit just down the road from LAX. Last WOD before flying back to NZ… WOD 1 Mile run for time
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