News Archive
News Archive - August-2012
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
Easy 120kg Jerk....Jovan has popped back in this week to support Trace before she heads to Regionals. Good luck for next week Jo.
Strength: Romanian Deadlift 3 x 3 reps
WOD:
Run 800m
50 Wall balls (9/6)
40 Sit Ups
30 Box Jumps (60/50)
20 Pullups
10 Handstand PressUps/5 Wall climbs
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