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Strength: Weighted PressUps 5 x 5 reps
WOD:
Front Squat (50/35) 10 to 1 reps
Over bar burpees 1 to 10 reps
For time
HAPPY BIRTHDAY LUCAS and ALLISON
REMEMBER - IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Strength: Weighted Pullups
WOD:
Run 400 - 200 - 400 - 200
10 Pullups
10 Kettlebell Swings (24/16)
10 Box Jumps (60/50)
4 rounds for time
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
OHHHHHHHHHHHHH PAIN FACE...the joy of wall sqauts!!
Strength: Snatch Balance/Drop Snatch - 5 x 3 reps
WOD: EMOM 20 minutes
Even minutes - 5 Power Cleans
Odd minutes - 20 double unders (50 singles)
HAPPY BIRTHDAY FOR YESTERDAY POU
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Championship 500m row off....Pou takes the win this time in 1:24.8
Partner WOD:
(Partners 'A' & 'B'.)
'A' 50 x air squats while 'B' holds a handstand...SWAP
'A' 50 x box jumps while 'B' holds their chin over bar...SWAP
'A' 50 x situps, 'B' holds parallel bottom squat position...SWAP
'A' 400m run while 'B' holds plank position....SWAP
5 x burpee penalty everytime the hold position is broken (to be done straight away!)
For time.
(Courtesy of Crossfit NZ)
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Bet we're feeling the OH plate lunges today!!!
Strength/Skill: Row 500m
WOD:
Power Snatch (40/25)
Ring Dips
21 * 15 * 9 * reps
* 20 double unders (50 singles) between each round
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE
Epic battle on yesterdays WOD saw Rory take it by 2 secs.
Strength/Skill : Gymnastics Practice - (L Sits, Rings, Handstands, Muscle Ups) and Core work
WOD:
Run 200m
10 knee to elbows
20m Overhead Plate Lunge (20/10)
7 rounds for time
IMPORTANT DATES
Friday 24th May - 6am and 915am classes ONLY - NO EVENING CLASSES
Saturday 25th May - CLOSED
Queen's Birthday Weekend
Saturday 1st June - CLOSED
Monday 3rd June - CLOSED
OLY CLUB restarts SAT 8th JUNE