Performance 5 RFT of: 5 OHS 60/40kg 10 K2E 15 DB Clean 20/15 20 DU Fitness 5 RFT 5 Front Squat 50/30kg 10 Sit Ups 15 DB Hang Power Clean 15/10kg 60 Singles Survey Results and Feedback Recently we sent out a survey and asked some of you for feedback on coaches and the gym […]
After a bout of pure cardio yesterday, time for some fun with barbells “The Bear” 5 Rounds for max load 7 sets of the sequence Power Clean Front Squat Push Press Back Squat Push Press No resting the bar on the ground. Break up or combine movements any way as long as all movements are […]
A bit of a test of consistency with this one. 4 Rounds For Time of: Run 400m or Row/Bike 500m Rest 4 minutes between efforts Eat Better Challenge Eat Better Challenge – Sep1 to 30. More Info HERE 41° Weightlifting Club Olympic Weightlifting Comp – Sun Aug 31 This Olympic Weightlifting New Zealand sanctioned competition […]
Last 4 x 4 Performance Sumo DeadLift 4 x 4 – 4 sets at 80% Then 3 RFT of: 12 Power Cleans 60/40kg 12 Bar Facing Burpees 12 TTB 400m Run Fitness Sumo DeadLift 4 x 4 – build up to a heavy set of 4. Then 3 RFT of: 12 HPC DB’s 15/10kg 12 […]
YES this session is still on! Afterwards you can head down to the Wellington Cup. You can keep up with the results here on the LEADERBOARD. The team heads into today in 3rd overall :-) Congratulations to the MaD team, and by that, we mean all the supporters (we think we were the loudest), team manager, […]
No skill session or Open Gym today, get down to the Wellington Cup and support our team. Thanks to Lululemon, SOS Hydrate and Ministry of Swimming for their support. Before you become a spectator first come in at 9am and pair up. Team Chelsea Partners alternate complete rounds EMOTM for 30 minutes: 5 Pull Ups […]
Performance 20 Minute AMRAP. Complete as many rounds as possible in 20 minutes of: 10 Push Press 50/30kg 10 KB Swings 24/16kg 10 Box jumps 24/20” Fitness 20 Minute AMRAP Complete as many rounds as possible in 20 minutes of: 10 Push Press 30/20kg 10 KB Russian Swings 24/16kg 10 Box jumps 20/12” Basics – […]
Performance Bench Press 4 x 4 @ 80% “Annie” 50-40-30-20-10 Double Unders and Sit Ups Fitness Bench Press 4 x 4 – build up to a heavy set of 4 “Annie” Scale to singles 100-80-60-40-20 50-40-30-20-10 Sit Ups Throwback Thursday “Annie” first posted on CrossFit.com in 2005 HERE.