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

STRENGTH:

Shoulder press 3 x 3

Push press 3 x 2

Jerk 3 x 1

WOD:

5 x Power clean (60/40)

10 x Deadlift

15 x air squat

12 Minute AMRAP

Paige (14yrs) with a PB 50kg backsquat @ Oly Club on Saturday. Great to see everyone improving so much, especially our Junior crew.

Strength: Squat Clean 3 x 3 reps

WOD:

run 400m

20 burpee

10 kettlebell snatch (24/16)

3 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

WOD:  "BARBARA"

• 20 Pull up
• 30 Push up
• 40 Sit up
• 50 Squat

3 min rest between rounds

5 rounds for Time - (40 min time cap)

Scaling options include:

10 less reps/exercise and/or less rounds

Compare:02/08/12

Another awesome day, including a visit from the NorthTec Sport and Rec students. They did awesome with a crack at Jackie on their first CrossFit visit.

Strength/ Skill: Maximum (consecutive) double unders/triple unders

WOD:

Run  800m - 400m  - 200m

15 x T2B

15 x O/H Squat (40/25)

3 Rounds

Squatting is just plan awesome fun, not only that but everyone is smashing good top lifts.

Nic finishing of 80kg front squat.

STRENGTH:

Deadlifts 4 x 4

WOD:

Ground 2 Shoulder 2 O/H (40/25)

10 x SDHP

10 x Pistol Squats

12 minutes

STRENGTH:

Front Squat 4 x 2

WOD:

Run 400m

10 x Power Snatch (50/35)

15 x Pullups

3 Rounds

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

Deadlifting action yesterday.

STRENGTH:

Hang Clean 4 x 2

WOD:

20 x D/U

10 x K/B Swing (24/16)

10 x Press-ups

12 minute AMRAP

HAPPY BIRTHDAY Sue. M !!!!!!!!!!!!!!

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

What an awesome turnout we had for Trace's Regionals Fundraising FGB on Saturday. Thank you so so much to everyone who turned up to wod (especially the Kamo High League boys), support and for all the generous donations. We have almost reached our goal of $2000.

Any money we get over and above what we need, will be put into a team fund for a competition we have been invited to in Wellington, in August.

Strength: 10 sets of 5 strict pullups

WOD:

Deadlift  (80/55)

Box Jumps (60/50)  hands touch the ground

2 reps, 4 reps, 6 reps, 8 reps ............

8 minute AMRAP

IMPORTANT DATES

Friday 24th Mayt - 6am and 915am classes ONLY - NO EVENING CLASSES

Saturday 25th May - CLOSED

Queen's Birthday Weekend

Saturday 1st June - CLOSED

Monday 3rd June - CLOSED

We are constantly amazed to see everyone improving, huge squats yesterday was just awesome to see.

WOD:

REGIONALS "FIGHT GONE BAD" FUNDRAISER $5.00 to enter.

1 minute burpees

1 minute wall-balls

1 minute SDHP (40/25)

1 minute Box-jumps (60/50)

1 minute push-press (40/25)

1 minute rest

3 rounds.

Total amount of reps each round. 17 minutes long.

First round kicks off at 8:30am

Alternative WOD:

Run 400m

17 minute AMRAP

Sausage sizzle $2.00. Cancelled due to the rain

Some tough stuff with our gymnastics skills yesterday but Janine managed an awesome ring L sit.

Strength: Back Squat  3, 2, 2, 1, 1 reps   then 20 @ 60% of final 1 rep

WOD:

run 400m

10 - 1 chest to bar pullups

10 - 1 front squats (50/35)

run 400m

for time

REGIONALS "FIGHT GONE BAD" FUNDRAISER- SATURDAY 4th MAY from 830am

$5 entry fee to support Trace getting to Wollongong for Regionals. If you aren't going to take part you can come cheer, sponsor and support us..... or do the alt WOD - run 400m 17 min AMRAP ;0p

FIRST HEAT STARTING @ 830AM - We will be running heats of approx 15 people (mix of guys/girls/scaled/rx). If you want to go in the early heats you will need to let Jake or Ness know before Sat and make sure you get there by 8 and warm up properly.

Sausage Sizzle will be available - make sure you invite friends and family to come and watch.

ALL DONATIONS CAN BE DEPOSITED INTO THE REGIONALS BANK ACCOUNT 12-3035-0799258-50

THANKS IN ADVANCE FOR YOUR AWESOME SUPPORT

Huge amounts of push press PB's yesterday. Lia and Aleisha cracked 50kgs x 2 while Pete nailed 100kgs x 2 and Rory topped it with 120kgs x 2.  Great work team!!!

Skills: Gymnastics and core - Rings, planks, L sits, planches

WOD:

7 Handstand PressUps

12 burpee box jumps (60/50)

10 min AMRAP

HAPPY BIRTHDAY COLE

REGIONALS "FIGHT GONE BAD" FUNDRAISER- SATURDAY 4th MAY from 830am

$5 entry fee to support Trace getting to Wollongong for Regionals. If you aren't going to take part you can come cheer, sponsor and support us..... or do the alt WOD - run 400m 17 min AMRAP ;0p

FIRST HEAT STARTING @ 830AM - We will be running heats of approx 15 people (mix of guys/girls/scaled/rx). If you want to go in the early heats you will need to let Jake or Ness know before Sat and make sure you get there by 8 and warm up properly.

Sausage Sizzle will be available - make sure you invite friends and family to come and watch.

ALL DONATIONS CAN BE DEPOSITED INTO THE REGIONALS BANK ACCOUNT 12-3035-0799258-50

THANKS IN ADVANCE FOR YOUR AWESOME SUPPORT

Busting out of our space, well done everyone for your dedication and awesome training!!!

Strength: Push Press 3 x 2 reps

WOD:

7 Hang Power Cleans (60/40)

14 Toes to Bar

21 Double Unders

12 min AMRAP

REGIONALS "FIGHT GONE BAD" FUNDRAISER- SATURDAY 4th MAY from 830am

$5 entry fee to support Trace getting to Wollongong for Regionals. If you aren't going to take part you can come cheer, sponsor and support us..... or do the alt WOD - run 400m 17 min AMRAP ;0p

ALL DONATIONS CAN BE DEPOSITED INTO THE REGIONALS BANK ACCOUNT 12-3035-0799258-50

THANKS IN ADVANCE FOR YOUR AWESOME SUPPORT

Strength: Front Squat 4 x 3 reps

WOD:

21 Kettlebell Swings (24/16)

21 Pressups

21 Sit ups

5 rounds for time

REGIONALS "FIGHT GONE BAD" FUNDRAISER- SATURDAY 4th MAY from 830am

$5 entry fee to support Trace getting to Wollongong for Regionals. If you aren't going to take part you can come cheer, sponsor and support us..... or do the alt WOD - run 400m 17 min AMRAP ;0p

ALL DONATIONS CAN BE DEPOSITED INTO THE REGIONALS BANK ACCOUNT 12-3035-0799258-50

THANKS IN ADVANCE FOR YOUR AWESOME SUPPORT

Happy Birthday to Mr T (Coach Jake) and thanks to everyone for an awesome night!!!

WOD:

In 5 minutes:

Run 800m

Muscle Ups (Ring Dips) AMRAP

REST 2 mins

In 3 minutes:

Run 400m

HSPU (Strict Pressups) AMRAP

REST 1 min

2 rounds

In 2 minutes:

Run 200m

PullUps AMRAP

REST 30 secs

3 rounds

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. *****PLEASE SIGN UP ON THE WHITEBOARD IF YOU WANT TO TAKE PART IN THE WOD******

WOD:

CARDS

Hearts: 400m run

Diamonds: burpee boxjumps

Clubs: Wall-balls

Spades: Pushpress (40/25)

Teams of 2 - 3 people.

It was an incredible blessing to be able to honour our fallen ANZAC soldiers yesterday and to see so many of our athletes take part, including past and present service pesonnel

Strength: Weighted Pullups 3 x 3 reps

WOD:

Overhead Squat (40/25)  10 - 1 rep

Toes to bar  1 - 10 reps

for time

SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. *****PLEASE SIGN UP ON THE WHITEBOARD IF YOU WANT TO TAKE PART IN THE WOD******

ONE CLASS TODAY - 4:30pm   (Intro @ 615pm as per usual)

Today we have chosen to honour a Kiwi soldier taken way too soon.      LEST WE FORGET.

Corporal Luke TAMATEA

"TAMA"

(can be done individually, with a partner or halved. Reps can be partitioned)

200 double unders (350 singles)

100 situps

100 pressups

50 pullups

run 1.6 kms (20/10)

50 pullups

100 pressups

100 situps

200 double unders (350 singles)

for time

Strength: Thrusters 4 x 2 reps

WOD:

8 Pullups

8 Power Clean (70/45)

8 min AMRAP

• THURS 25th - ANZAC Day - 1 class only 430pm. Join us as we honour a fallen soldier with a HERO WOD.
• SAT 27th 430pm onwards - COACH JAKE's 40th!!! All welcome. Costume - 70's TV show. Bring a plate and BYO - 211 Othuhi Rd, Maungatapere.
• REGIONALS FUNDRAISER - Sat 4th May - Sponsor Trace and Ness or do the WOD yourself and get some sponsors.  Thanks for all your support we are $250 towards the $2000 we need so please get behind us.

Sorry, still no internet at home so no photos/scores. Will update as soon as we can!!

Strength: Split Jerk 4 x 2 reps

WOD:

10 front squats (60/40)

15 Deadlifts (60/40)

run 400-200-200-400

4 rounds for time

HAPPY 1yr of CROSSFIT to Cole and George!!!!

SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

WOD A:

10 wallball

10 pressups

5 min AMRAP

2 mins rest

WOD B:

20 air squats

10 pullups

5 min AMRAP

2 mins rest

WOD C:

20 double unders

10 kettlebell swings

5 min AMRAP

• SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

Sorry guys we still have internet issues at home, not the website this time thank goodness but just as frustrating.

Can't upload any of the scores or photos sorry so it's bare bones updates.

Skill: Maximum Vertical Jump

Snatch Technique

WOD:

run 400m

20 Situps

10 Power Snatch (40/25)

3 rounds for time

• SATURDAY 27th APRIL - COACH JAKE IS 40!!!!!!!!!!

Party at the farm. BYO and a plate to share. 4pm onwards, heaps of beds or byo air bed/sleeping bag. COSTUME COMPULSORY - 70's TV shows. Gold coin entry towards regionals fundraising

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

Kinesiology Tape for sale (all funds to regionals fundraising) $15/roll usually $20

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.

Sorry guys we have internet issues at home, not the website this time thanks goodness but just as frustrating.

Can't upload any of the scores or photos sorry so it's bare bones updates.

Strength: Deadlift 3 x 3 reps

WOD:

10 ring rows

10 kettlebell swings (24/16)

10 goblet squats (24/16)

10 min AMRAP

"Many hands make light work"...the boys making sure Hayden's massive weighted pressup load of 91.25kgs doesn't slip off his back.  IMPRESSIVE!!!

Strength: Overhead Squat  3 x 3 reps

WOD:

7 Power Cleans (70/50)

10 Toes to Bar

30 Double Unders

15 min AMRAP

• REGIONALS FUNDRAISING

We need to raise approx $2000 to send Trace and Ness to Regionals. All support greatfully appreciated. We have a bank account set up if you wish to make a donation

ASB 12-3035-0799258-50

• SATURDAY 4th MAY - FIGHT GONE BAD Fundraising WOD & Sausage Sizzle

Everyone welcome to take part in the WOD ($5 entry) You can also either sponsor Trace, Ness or another athlete or get people to sponsor you to take part. Talk to the coaches for more info.