Superhero Fundraising Workout at 9am

We are hosting a fundraiser for the family of one of our former members. Raukawa’s husband was already battling bowel cancer when they found out their 3 year old son had a brain tumour. This required urgent surgery and the family has had to relocate to Christchurch for the surgery. There is more information and you can donate directly on their Givealittle page here: If you can’t make it to this one, CrossFit Hutt Valley will also host the fundraiser on May 23rd.


The workout is based on “Hope” (Fight Gone Bad format 3 rounds for reps, 1 minute at each station then 1 minute rest per round) Movements are based on some of Raukawa’s favourites (Deadlift, Power Clean, KB Swing) plus a couple of “popular” movements (Burpees and Box Jumps).

Deadlift- 80/60kg
KBS- 24/16kg
Box Jump 24″
Power Clean- 50/35kg

Deadlift- 70/50
KBS Russian- 24/16kg
Box Jump- 20″
Power Clean- 40/25kg

KB Deadlift- 32/24kg
KBS Russian – 16/12kg
Box Step Up 20″

Superhero WOD V2