News Archive
News Archive
Good work on snatch technique yesterday.
Strength/Skill: Maximum consecutive pressups (3 attempts)
Maximum Horizontal Jump (3 attempts)
WOD:
Thrusters (30/20)
Jumping Pullups
21 - 15 - 9 reps
3 minute time cap
REST 2 mins
5 rounds
Record how far you get through or time (if you finish) for each round .
Strength:
EMOM for 5 minutes - 2 reps Squat Snatch @ 80%
then 2 min AMRAP Squat Snatch @ 80%
Score = Total reps in 7 mins
WOD:
10 - 1 Kettlebell Swing (32/24)
5 - 50 Double Unders (in 5's)
for time
Mexican running skipping races - lots of fun had with the crew from Kensington Pharmacy who joined us for some team fun on Saturday, awesome having you guys training with us.
Strength: Shoulder Press 3 x 3 reps
WOD:
10 Handstand PressUps
10 Box jump overs (60/50) [must touch the top]
10 Toes to bar
12 min AMRAP
Tire flipping and prowler pushing.
STRENGTH:
15 minutes to find 1 rep max clean and jerk.
WOD:
400m run
10 x K/B snatch (24/16)
15 x Pullups
1 min rest
3 rounds for time
WOD: (Courtesy of CFHQ)
400m Run
3 Rounds of "Cindy"
5 x Pull-ups
10 x Press-ups
15 x Air Squats
20 minute AMRAP.
Huge 6:00am class.
STRENGTH:
Power Snatch 4 x 2
WOD:
'Elizabeth'
Clean (60/42.5)
Ring Dips
21 - 15 - 9
FNCF - you guys are absolutely all of the above and we are so blessed to have each and every one of you as part of our community. Thanks heaps Duds, love it!!!
Strength/Skill: Double Unders and Handstand PressUps PRACTICE
WOD:
10 Burpees
10 SDHP (40/25)
10 T2B
6 rounds for time
PLEASE NOTE:
-
3pm - 4:15pm Mon to Fri; the gym is closed to give Jake, Ness and their kids time to train. Thanks for your understanding.
-
If you come for the 530pm class please don't warm up on the main floor when there is a class in session. You can use the rowers etc but do your stretching on the concrete area or wait until it's time to warmup.
-
Please don't pack up your weights etc until the last person has finished.If you are lucky enough to finish early, go and encourage the ones still going.
First Intros in the new box started last night with a cool and enthusiastic crew, well done you guys!!!!
Strength: Overhead Squat 4 x 2 reps
WOD:
8 Deadlift (50/35)
6 Hang Power Clean (50/35)
4 Front Squats (50/35)
2 Split Jerk (50/35)
12 min AMRAP
PLEASE NOTE:
-
3pm - 4:15pm Mon to Fri; the gym is closed to give Jake, Ness and their kids time to train. Thanks for your understanding.
-
If you come for the 530pm class please don't warm up on the main floor when there is a class in session. You can use the rowers etc but do your stretching on the concrete area or wait until it's time to warmup.
-
Please don't pack up your weights etc until the last person has finished.If you are lucky enough to finish early, go and encourage the ones still going.
HAPPY BIRTHDAY ANNALISE and GEORGE
Strength: Push Jerk 3 x 2 reps
WOD:
Run 200m
40 Kettlebell Swings (24/16)
Run 200m
40 Goblet Squat (24/16)
Run 200m
40 Kettlebell Snatch (24/16)
Run 200m
For Time
Big Artz.
STRENGTH:
Weighted pullups 4 x 2
WOD:
Tabata
Box jumps
Sit-ups
Wall-balls
Ring Press-ups
20 seconds on 10 seconds rest.
8 Rounds at each exercise.
Total reps
Awesome handstand from Gav, great to have you back!!!
WOD: FILTHY FIFTY
50 box jumps (50/40)
50 jumping pullups
50 kettlebell swings (16/12)
50 walking lunges
50 knees to elbows
50 pushpress (20/15)
50 GHD back extensions (or supermans)
50 wall balls
50 burpees
50 double unders
FOR TIME (40 minute time cap)
Compare to: 1/12/12
can be scaled to the dirty 30's
HAPPY BIRTHDAY JENNI!!!!
In case you've missed this face around, Rory has been moved down to Hamilton for work for the next 6 months. CrossFit Te Rapa is very lucky to have him but luckily he will be coming back in the weekends to join us @ Oly Club.
Oly Club is back on this Saturday. If you want to hone up on your Oly lifting skills get on down between 1030 and noon. Gold coin donation if you are a regular member or $10 if you are a casual/outsider.
Strength: Thrusters 3, 2, 2, 1, 1 reps
WOD:
Run round the block
10 - 1 Push Press (45/30)
1 - 10 SDHP (45/30)
Run around the block
for time
Strength/Skill - Gymnastics- Handstands and Muscle Ups
WOD:
10 Power Snatch (50/35)
15 Burpees
20m OH plate lunge (20/10)
REST 1 minute
4 rounds for time
"Build it and they will come"!!!!! They sure did, hooooooge day in the new box yesterday, hope you all love your new wod space.
Strength: BARBELL COMPLEX - complete 2 reps of each exercise, choose a challenging weight, which will be limited by what you can OHS & or Snatch
Deadlift - Clean - Front Squat - Push Press - Push Jerk - Back Squat - Overhead Squat - Snatch
5 rounds - FOCUS IS ON PERFECT TECHNIQUE and FORM
WOD: "ANNIE"
Double Unders
Sit Ups
50 - 40 - 30 - 20 - 10 reps
For Time
SURPRISE!!!!! Welcome home FNCF whanau.
In case you've missed the messages, FB updates and smoke signals, we outgrew the other building and have moved to 15 Finlayson Street, Whangarei - opposite Wrightsons. Can't wait to have you all in the new box...SO EXCITING!!! There will be heaps of new and exciting things we can do with this new space, make yourselves at home and look after it!!!
Strength: Back Squat 5 x 5 reps
WOD:
4 Power Cleans (60/40)
6 Front Squats (60/40)
15 Kettlebell Swings (24/16)
12 min AMRAP
Well done to everyone who smashed out 80 thrusters yesterday....keep moving today!!!!
Skills: Gymnastics
WOD: REGIONALS WOD 13.4 (modified)
50 double unders
50 chest to bar pullups
50 pistol squats (alternating legs)
50 kb snatch (24/16) (alternating arms)
for time (25 min time cap)
Queens Birthday weekend - closed Saturday and Monday
Good form yesterday from everyone with the clean and deadlift combination.
STRENGTH:
Push-press 3 x 2
WOD:
80 x thrusters (40/25)
Must be continuous reps, every time you put the bar down, run 100m
Courtesy of CrossFit Birkenhead (blame this WOD them!!!)
Queens Birthday weekend, closed Saturday and Monday.
Nice deadlifts from everyone yesterday...getting strong!!!!
Strength: Front Squat 3 x 3 reps
WOD:
5 Power Cleans (60/40)
10 Pressups
15 Deadlifts (60/40)
20 Situps
4 rounds for time
QUEENS BIRTHDAY WEEKEND - CLOSED SATURDAY and MONDAY
STRENGTH:
Deadlift 4 x 3
WOD:
Run 400m, then..
5 x Strict Pullups
5 x Shoulder Press (50/35)
4 Rounds
Run 400m, then...
10 x Burpees
5 x Power Snatch (50/35)
4 Rounds
Trace in action during the Regionals, with a final placing of 32nd. Awesome work girl, all so proud of you. Now for some well deserved rest for you!!!
Lucas was also off at CrossFit Manukau doing a sneaky fund-raising competition in the week-end.
STRENGTH:
Hang Snatch 4 x 2
WOD:
20 x K/B Swing (24/16)
10 x Air Squat
20 x D/U
12 minutes