Packed Saturday team WOD with a mix of current members and intro people, had everyone working hard.

Sundays 'paleo shared lunch' was fantastic. Good food with no grains or sugar in sight. All that food has to be used for todays WOD...

SKILL / STRENGTH:

1 k/m row for time.

WOD:

Thrusters (40/25), 10 - 1

K/B Swing (24/16), 1 - 10

For time.

A continuation of a long running double under duel from the firemen. Craig holds the record with 146 reps and Dan got soooooo close today with a massive save at 100 reps only to trip at 142...gut wrenching. Next time!!

It's the first Saturday classes for our Intro groups today. An opportunity for our regular members to help out our newbies in a team WOD.

Strength: Deadlift  3 x 5 reps 

Intro Class - Deadlift Technique and Kettlebell Swings

WOD:  CARDS

clubs = burpees

spades = kettlebell swing (24/16)

hearts = run (1x 400m only)

diamonds = Push Press (40/25)

In pairs or threes; your task is to get through a deck of cards.  

Suit denotes exercise, number on card = reps.

Picture cards = 10 reps, Ace = 13 reps and Joker = double the next card

For Time

• Don't forget to join us for lunch on Sunday, here at the gym @ 1pm. Even if you're not part of our nutrition challenge you are welcome to come and see how good real food can taste and help us judge the tastiest dish. Great prize up for grabs!

Gav looking strong under his push press last night! Our Intro Group # 2 also learnt the push press, as well as having a crack at kips and double unders. Lots of improvement everywhere, keep it up everyone!!!

Skill: 3 minutes to get maximum consecutive double unders

WOD:

10 wall balls

20 toes to bar

30 hand release press ups

40 air squats

50 double unders

3 rounds for time

• Nutrition Challenge - almost 2 weeks finished. Keep going strong. Make sure you come and share your winning dish/recipe at the gym on Sunday @ 1pm. Prize for the yummiest dish, everyone welcome!
• Australasian Regionals start today - SO AMPED!!!! Check here for regular updates as our Kiwi men, women and teams compete for only 3 places in the World Games.  GO KIWIS!!!

How exciting things were in the box yesterday!!!!! 7 in the first class, with Lucas smashing out 6 consecutive muscle ups. Then 8 in the next class with Jake getting 7 muscle ups in a row and Brendin getting his first muscle up!!! Everyone is working hard on the technique and some of you getting closer and closer..Nic strong bodyweight ring dips!!!

Then the Intro class champions, picking up things so quickly and showing some awesome skills and having fun, we hope!

Strength:  Push Press 4 x 3 reps

WOD:

run 400m

20 power snatch (40/25)

20 box jumps  (60/50)

10 chest to bar pullups

20 box jumps

20 power snatch

run 400m

for time

Here's our second intro group, slap bang in the middle of their baseline fitness test. Both intro groups are full of good keen people and we can't wait to see how they improve over the next three weeks. Well done to all of them for making a great choice to give CrossFit a go...keep it up, it's so worth it!!!!

Skill: Muscle Up Progressions

WOD:

5 clean and jerk  (60/40)

20 double unders

10 minute AMRAP

• Got a couple of keen people coming to Auckland with us to compete in CFNZ Battle Royale. Be brave there are levels for everyone and it feels so good to get that first competition under your belt. Saturday 16th June. ENTER HERE
• THIS Sunday 1pm - Paleo Potluck lunch at the gym. Bring your scrummy creations and be in to win!!!!

HAPPY 12th BIRTHDAY ISAAC!!!!



STRENGTH:

Turkish getups, TGU, 3,2,1,1.

WOD:Today we hit you with one of the CrossFit Girls!!! She is also the opening WOD for individual competitors at this years CrossFit RegionalsCompetition. So far top times for men and women are under 2 minutes...What you got????

'Diane'

Deadlift (100/70)

Handstand pressups.

21 - 15 - 9 for time.

• Paleo Potluck Sunday 1pm @ the gym. Be there
• CFNZ Battle Royale - Sat 16th June, check yesterday for the link to the entry page $25