Lest we forget

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 5pm and 6:30pm ONLY.

In honor of ANZAC Day and as Zac is headed back to the states soon, today’s workout will be:

“Pheezy”

Three rounds for time of:
75/50kg Front squat, 5 reps
18 Pull-ups
100/75kg Deadlift, 5 reps
18 Toes-to-bar
75/50 Push jerk, 5 reps
18 Hand-release push-ups

Post time to comments.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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

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 old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

Additional Notes

Please be sure to watch the entire workout instruction video for full details.

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Equipment

To complete this workout you will need:

• A box that is the appropriate height for your division
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar

5 Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins between rounds.

Workout 12 . 2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35kg/75 pound Snatch, 30 reps
62kg/135 pound Snatch, 30 reps
75kg/165 pound Snatch, 30 reps
95.5kg/210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20.5kg/45 pound Snatch, 30 reps
35kg/75 pound Snatch, 30 reps
45.5kg/100 pound Snatch, 30 reps
55kg/120 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:

• One barbell
• Collars
• Plates to load to the appropriate weights for your gender and age group

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

3 Rounds For Time

Run 400m

21 KBS 24/16kg

12 Pull Ups

Compare to Oct 24,  Apr 29 or Feb 14

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 and Aug 30.

“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 from all 32 intervals to comments.

We are going back in time today, this was the 1st MetCon programed at MaD CrossFit in NZ on Nov 2 2009.

“Bad Medicine”

Med Ball (20/14#)
3 rounds for time
400 Meter run with medball
25 wallballs (10/9′)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on the “person”.

…and don’t forget, the Bon Jovi song “Bad Medicine” will be playing on a loop until you finish.