Browsing all posts in Events.

WOD Apr 21

Deadlift 3 x 5 Then 10 minutes of Cindy, 10min AMRAP 5 Pull Ups 10 Push Ups 15 Squats or the CrossFit Games WOD 11.5 (or if you are a registered athlete just do WOD 11.5) REMINDER – ONLY ONE CLASS TOMORROW AT 9am WE ARE CLOSED SATURDAY AND SUNDAY MONDAY – 5pm and 6:30pm CLASSES ONLY [...]

WOD Apr 16 Games Open WOD 4

Week four of the Games workouts is upon us So here is WOD 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (55/40kg) 10 Muscle-ups  Description Bar-facing burpees Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. [...]

Rest Day Apr 10

Congratulations to Daniel and Alisha on their wedding yesterday. Glad you had a beautiful sunny day to celebrate.  Daniel had his priorities straight, stopped in Friday night to give the sectional wod a try, then stayed for the 6:30 class. A great way to get rid of those pre-wedding nerves. . Matt and I took [...]

WOD Apr 9 Games Open WOD3

Time for another CrossFit Games workout! This is week three so here is 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean 75/50kg Jerk 75/50kg Description Squat clean and Jerk In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while [...]

Rest Day Apr 3

Yesterday we tackled the 2nd CrossFit Games Open workout. Some great scores and fantastic efforts all round. While we were doing that Sara was running a Half Marathon, not the best preparation as she did the Open workout on Friday, but she got it done. Anita was also racing, she was in a waka in [...]

WOD Apr 2 CrossFit Games Open Week 2

Time for another games workout! Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (70/45kg) 12 Push-ups 15 Box jumps (24/20″) Description Deadlift This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees [...]

Rest Day 27 Mar – Running is a skill

That’s right, running is a technique based skill. We spent 3 hours yesterday putting some folks through drills and skills to improve upon their run technique. If you missed out on this one we will be running another soon. Here are a couple of links I promised: Macmillan Run Claculator For the free metronome App. [...]

Mar 26 Run Clinic

Gym is closed for the Run Clinic. So hit this one by yourselves: 4 Rounds For Time 25 Walking Lunges 50 Squats

Rest Day Apr 20 – What is CrossFit?

CrossFit 2011 Games sectional wod’s have begun. Great effort by all our athletes. If you are registered please make sure you login and record your rounds and reps.  Because of the run clinic the Games workout for this week will be held all day Friday. Just turn up to a class. Registered athletes follow the [...]

1st Sectional Saturday – Mar 19

Workout is as per the CrossFit Games site Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg [...]