Named Workouts

Dec 12 – Push Press, Back Squat and “Annie”

By |December 12th, 2018|

LIFTS
Push Press 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.
WORKOUT
“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Fitness

“Annies Twin”

100-80-60-40-20 Singles
50-40-30-20-10 Sit Ups
EVENTS

Best part of […]

Dec 11 – “Nicole”

By |December 11th, 2018|

WORKOUT
“Nicole”

20 Min AMRAP
Run 400m
Max Rep Pull Ups (Fitness Body Rows)

Score is total pull ups (Body Rows), run each time you come off the bar.
BODYCARE
What about a Massage Voucher fro Christmas? Just get in touch with Steph 🙂

Dec 7 – “Diane”

By |December 7th, 2018|

LIFT
Pendlay Row 5 x 5 – Build to a heavy set of 5
WORKOUT
“Diane”

Performance
21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Fitness
21-15-9
Deadlift 70/50kg
HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU)
BASICS

Dec 5 – Bench Day :-) and “Helen”

By |December 5th, 2018|

LIFT
Bench Press 5 x 5 – Use 70-75% of your 1 Rep Max for all 5 work sets. If new look to set a 5 Rep Max.
WORKOUT
“Helen”

Performance
3 RFT:
400 meter run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Fitness
3 RFT:
400m Run
21 Russian KB Swings 24/16kg
12 Body Rows
MaD MEMBER BENEFITS

Dec 3 – Cindy

By |December 3rd, 2018|

WORKOUT – “Cindy”
Boards  have been cleaned off, time to fill them up again.

Performance

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Fitness

As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats
BENCHMARK TRAINING
Games

“17.1”

For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell […]

Nov 30 – Sumo time and no EMOM :-)

By |November 30th, 2018|

REMINDER
We are closed on Sunday to support the Olympic Weightlifting New Zealand Masters National Championship, being held at Upper Hutt Weightlifting Club.
LIFT
Sumo Deadlift 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.
WORKOUT – Time to test those Double Unders
“Reverse Annie”
Performance
10-20-30-40-50
Sit Ups
Double Unders

Fitness
Double the number […]

Nov 24 – Trans Tasman Challenge 2018

By |November 24th, 2018|

TTC#7
Our 7th annual battle for the banner with CrossFit Darwin. 3 workouts, one winning gym that gets to hang the banner for another year. These have always been close competitions, come on down and help us hold onto the banner. We will pair you up to run through the 3 workouts. These workouts are suitable for all levels of fitness […]

Nov 21st – Lifting starts tomorrow, but first…..

By |November 21st, 2018|

HOPPER DECK DAY
Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.

If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance […]

Nov 20th – 24/7

By |November 20th, 2018|

WORKOUT
Performance
24 Min AMRAP
7 DB Thrusters 20/15kg
7 Wallballs 20/14# to 10/9′
Run 200m

Fitness
24 Min AMRAP
7 DB Thrusters 15/10kg
7 Wallballs 14/10# to 10/9′
Run 200m
BODYCARE

Nov 16th – Time for a Girl

By |November 16th, 2018|

WORKOUT
“Barbara”

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 5 rounds, time each round.

Scaling Options: 3 Rounds, or half reps for 5 rounds.

Pull ups = Body Rows
Push Ups = Negatives (Half Reps)
BASICS