Browsing all posts in Named Workouts.
ANZAC DAY – Apr 25
ANZAC DAY HOURS! Wed April 25th – NO MORNING CLASSES Normal classes at: 5pm and 6:30pm Please take some time today to remember those who have served New Zealand during times of war and conflict both overseas and at home ANZAC DAY Services Wellington, Lower Hutt, Porirua and Upper Hutt. Today’s classes will be at [...]
WOD Apr 5
“Fran” 21-15-9 Thruster 42.5/30kg Pull Ups A reminder about our Easter Hours Good Friday Apr 6 CLOSED Saturday Apr 7 CLOSED Sunday Apr 8 CLOSED Monday Apr 9 – NO MORNING CLASSES. ONE CLASS ONLY AT 6pm
WOD Mar 10 – Open Workout 12.3 18 minutes of fun!
First Burpees, then Snatches, whats next? This: Workout 12 . 3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years [...]
WOD Mar 5
“Barbara” 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3 mins between rounds.
WOD Mar 3 Open Workout 12.2 – Climb the Snatch Ladder
Second workout of the 2012 CrossFit Games Open. For those not participating we will have an alternative as we did last week, so no excuses, come on down and enjoy the atmosphere. Then at the 10am Skill Session we will hit some Odd Objects. Workout 12 . 2 MEN – includes Masters Men up to [...]
WOD Mar 1st – CFT or CFT2
CrossFit Total The sum of your best efforts from 3 attempts at: Back Squat Press DeadLift OR CrossFit Total II The sum of your best efforts from 3 attempts at: Clean (Power Clean is acceptable) Bench Press OverHead Squat
WOD Feb 29
“Helen” 3 Rounds For Time Run 400m 21 KBS 24/16kg 12 Pull Ups Compare to Oct 24, Apr 29 or Feb 14
WOD Feb 15
“The Bear” 5 Rounds for max load 7 sets of the sequence Power Clean Front Squat Push Press Back Squat Push Press No resting the bar on the ground. Break up or combine movements any way as long as all movements are complete range of motion. Watch the video: The Bear Compare to Jan 26 [...]
1st WOD at the new space – Feb 6
6pm CLASS ONLY “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps [...]
Friday the 13th
We all know bad things are bound to happen on Friday the 13th. So in order not to disappoint you here is a fun little workout from our friends at CrossFit King Of Prussia. “Bad Medicine” Med Ball (20/14#) 3 rounds for time 400 Meter run with medball 25 wallballs (10/9′) 25 medball cleans 25 [...]
