Workout of the Day (W.O.D)

STRENGTH Deadlift 4 x 5 rep WOD  online pharmacy buy augmentin no prescription ‘Jackie’ Row 1000 50 Thruster (20/15) 30 Pull up (12 minute cap) Compare to: 15/04/2016 Pace the 1000m row so you can get straight onto the thrusters and potentially get them done unbroken. The thrusters are meant to be done fast with

Check out these awesome PB Clean & Jerks from yesterday! Grace with 54kg 💪🏼 and Niklas with 90kg 💪🏼 [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”] [/fusion_builder_column][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=””

Hamish and Jack competed in their first CrossFit comp in the Hawkes Bay over the weekend. It was a pairs comp over 3 days that included swimming, kayaking, beach running, usual indoor CrossFit exercises and a final workout at a vineyard with a hill sprint and handstand walking. Video below is at the vineyard on

STRENGTH Weighted dip One arm row 5 x 5 rep WOD Run 400 12 Power snatch (50/35) 20 Pull up 3 rounds (15 minute cap)

STRENGTH Turkish get up 3, 2, 1, 1 WOD 2 Power clean 8 Burpee bar hop 5 rounds Rest 2 minutes 2 Squat clean 8 Burpee bar hop 5 rounds 1 exercise every minute You can increase the weight throughout this workout.  If you don’t max out during the rounds, you can rest a few