Named Workouts

Feb 10 – Swim WOD – “Rocket”

By |February 10th, 2018|

WORKOUT – 9am at MacKenzie Baths
“Rocket”

Complete as many rounds as possible in 30 minutes of:
50m swim
10 push-ups
15 squats or sub 30 Squats.

Can be done as a partner workout, alternate movements.

Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of […]

Feb 6 – Waitangi Day 9am Class and Open Gym 10am – 12pm ONLY

By |February 6th, 2018|

WORKOUT
“Annie are you OK? On the run!”
21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Sandbag Cleans – 20/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees
Run 400m, 200m, 100m.

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.
BASICS

Jan 27 – Kelly, anyway you like it :-)

By |January 27th, 2018|

WORKOUT
“Kelly”
5 Rounds For Time
Run 400m
30 Box Jumps 24/20”
30 WallBalls 20/14# to 10/9’

Can be done as a partner workout. 1 working at a time break it up however you want
10AM ELDOA
This mobility session is focussed on spinal decompression and improving your posture.

Who is this for?

Anyone who wants to prevent, or fix back, shoulder & neck issues. Learn how to heal yourself. […]

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 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 13 – Teams of 2 for 10

By |January 13th, 2018|

WORKOUT
Team 10 RFT alternating tasks
In teams of two, complete 10 rounds for time of:
20 Kettlebell Swings 24/16kg
15 Wall Ball Shots 20/14# to 10/9′
10 Toes to Bar

Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 20 Kettlebell Swings, Partner B does 15 Wall Ball Shots, Partner A does 10 […]

Jan 12 – Girl Friday for January

By |January 12th, 2018|

WORKOUT
“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

A few scaling options for you:
Fitness
60 Pull Ups or Body Rows and Push Ups (or 30 Negatives), 100 Sit Ups and Squats.

Beginners scale to 50 reps of each. Brand new people, partition the reps as well as reducing the numbers.

This chipper should push your muscular stamina […]

Jan 7 – 1st Sunday Strength Session for 2018

By |January 7th, 2018|

BODYWEIGHT WORKOUT
“BW4”

12 Min AMRAP
10 Push-ups
15 Sit-ups
20m Walking lunge
SUNDAY STRENGTH SESSION
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 […]

Jan 6 – Open Gym 10am – Noon

By |January 6th, 2018|

BODYWEIGHT WORKOUT
“DECK OF CARDS”
Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle entire deck.

Hearts=Burpees

Diamonds=Mountain climbers

Spades=Flutterkicks

Clubs=Sit-ups

Jokers=Run 400m
STRENGTH
The CrossFit Games Open is coming, what will we see in the workouts for 2018?

Jan 5 – Regular schedule resumes on Monday

By |January 5th, 2018|

BODYWEIGHT WORKOUT
“BW5”

21-15-9
Lunges (each leg1/2 rep)
Sit-ups
Burpees
BASICS