Workout of the Day (W.O.D)

[fusion_builder_container hundred_percent=”yes” overflow=”visible” flex_column_spacing=”0px” type=”legacy”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ background_position=”left top” border_style=”solid” spacing=”yes” background_repeat=”no-repeat” margin_top=”0px” margin_bottom=”0px” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none” align_self=”flex-start” first=”true” last=”true” hover_type=”none” link=”” border_position=”all”][fusion_text] [singlepic id=737 w=210 h=220 float=right]Josh can do handstands and entertain theme park mascots and as of yesterday he can also snatch 100kg quite nicely. I just missed the photo… Have […]

[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=736 w=210 h=220 float=right]Bellz just keeps getting stronger. Easy 85kg cleans last week and fastest time for the WoD as well. If there’s a heavy metcon in the upcoming Open Games

[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=734 w=210 h=220 float=right]**No classes today** because of public holiday, but come join us for a 5k run around Tuff Crater in Northcote. Address is 164 Exmouth road. (click on map

[fusion_builder_container hundred_percent=”yes” overflow=”visible” flex_column_spacing=”0px” type=”legacy”][fusion_builder_row][fusion_builder_column type=”1_1″ type=”1_1″ background_position=”left top” border_style=”solid” spacing=”yes” background_repeat=”no-repeat” margin_top=”0px” margin_bottom=”0px” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none” align_self=”flex-start” first=”true” last=”true” hover_type=”none” link=”” border_position=”all”][fusion_text] [singlepic id=733 w=210 h=220 float=right]Registration for the 2012 Reebok CrossFit Games is open. Click Here to enter the Open Competition. Cost is $10USD for 5 weeks of 1 workout per

[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=732 w=210 h=220 float=right]Strength: Clean 3 x 3 rep W.O.D. 10 Deadlift (100/70) 20 Double under 6 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=731 w=210 h=220 float=right]Strength: Jerk 3, 2, 1, 1. W.O.D. 12 Dumbbell shoulder to overhead (20/15) 15 Box jump 8 minutes, as many rounds as possible

[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=729 w=210 h=220 float=right]Sue’s nemesis for last years CrossFit open competition was the overhead squat. She’s been working on it since and now has a comfortable 30kg’s. Many of us here

[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=730 w=210 h=220 float=right]Thanks to Jacob and Ness for organising a great open day at Far North CrossFit in Whangarei on Saturday. All of us from Birkenhead had a great day. Lots of

[singlepic id=423 w=210 h=220 float=right]Gym closed today, normal schedule resumes on Tuesday.         .

[singlepic id=728 w=210 h=220 float=right]Mark G, birthday boy yesterday turned 56. He’s got a 200kg deadlift and can hold a good front lever like this longer than anyone else in the gym!! W.O.D. ‘Cards’ The class split into groups of 2 or 3.  The task: Get through a deck of cards.  Suit denotes exercise, number