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Jan 23 – Thruster Doubles and a triplet

By |January 23rd, 2018|

LIFT
Thruster 2 x 8 – Use up to 90% of your 1 Rep Max across all 8 sets. If new work up to a heavy double.
WORKOUT
Performance
10 Minute AMRAP
10 Pull Ups
10 Push Press 50/35kg
200m Run

Fitness
10 Minute AMRAP
10 Body Rows
10 Push Press 35/25kg
200m Run
NUTRITION

 

 

Jan 22 – Wellington Anniversary 9am Class Only

By |January 22nd, 2018|

SCHEDULE CHANGE: 9AM CLASS AND 10AM OPEN GYM
WORKOUT
“Fight Gone Bad”

3 Rounds for Reps of:

Row
Push Press
Box Jump
Sumo DeadLift High Pull
Wall Ball

Rest 1 minute between rounds.
Scaling Options:
Performance Men = 35kg push-press and sumo deadlift high pull, 20lb (9kg) wall- ball 10ft target and 20 inch box jump
Performance Women/Fitness Men = 25kg push-press and sumo deadlift high pull, 14lb (6kg) wall-ball 10ft target […]

Jan 21 – Sunday Strength Session

By |January 21st, 2018|

10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING

CrossFit Games Open Registration is OPEN
Sign Up […]

Jan 20 – Double AMRAP at 9am and Oly Workshop at 10am.

By |January 20th, 2018|

WORKOUT
Teams of Two Double 15 AMRAP V2.0
In teams of two, alternating movements, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs 24″/20″
7 Thrusters 50/35/25kg
7 Chest-to-Bar Pull-Ups/Pull Ups/JPU

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee […]

Jan 19 -Deadlift Triples and 7’s for 7

By |January 19th, 2018|

LIFT
Deadlift 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.
WORKOUT
Performance
7 Min AMRAP
7 Strict Pull Ups
7 Pistols per leg
7 Box Jumps 30/24″

Fitness
7 Min AMRAP
7 Body Rows
14 Squats
7 Box Jumps 24/20″ (Step Ups OK)
BODYCARE
Save your hand from ripping. We now have stock of WOD […]

Jan 18 – Tabata Time :-)

By |January 18th, 2018|

WORKOUT
“Tabata This”

(1 round of each movement – 8 cycles)

Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Sit up + 1 min rest
Push Ups + 1 min rest

Movements can be done in any sequence.

Each exercise is scored by the lowest number of reps or calories on the rower, in each of the eight intervals. During […]

Jan 17 – Overhead Squats and a triplet

By |January 17th, 2018|

LIFT
Overhead Squat 5 x 5 – Use 70-75% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.
WORKOUT
Performance
12 Minute AMRAP
5 Goblet Squats 24/16kg
10 Knees To Elbow
25 Double Unders

Fitness
12 Minute AMRAP
5 Goblet Squats 20/12 or 12.5kg
10 Hanging Knee Raise
50 Singles
STRENGTH
What a Cleaner World Championship Means for Weightlifting
The 2017 Weightlifting World […]

Jan 16 – Time to Clean & Jerk

By |January 16th, 2018|

LIFT
3 Position Clean and Jerk – (Jerk at each position, Power, Hang and Floor)
You will have 20-25 mins to work up to a heavy set.
Record your heaviest 5 sets.
WORKOUT
Performance
9 Min AMRAP
21 HR Push Ups
15 1 Arm KBS 24/16kg
9 TTB

Fitness
9 Min AMRAP
21 Push Ups/10 Negatives
15 Russian KB Swings 24/16kg
9 Sit Ups
BASICS

Jan 15 – Backsquat triples and an EMOM

By |January 15th, 2018|

LIFT
Back Squat 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.
WORKOUT
Performance
12 Minute EMOM
8 DB Push Press 20/15kg
4 Paralette Facing Burpee

Fitness
12 Min EMOM
6 DB Push Press 15/10kg
4 Burpees
BENCHMARK TRAINING
Girl

“Isabel”

For time: 30 Snatches 61/42.5kg

Hero

“Lumberjack 20”

20 Deadlifts (125/82.5kg)
Run 400m
20 KB swings (32/24kg)
Run 400m
20 Overhead Squats […]

Jan 14 – Sunday Strength Session

By |January 14th, 2018|

10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING
Ask Greg: Getting Over Fear in the Snatch
Emma […]