Browsing all posts in Workouts.

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 [...]

WOD 4 Feb

Move the Gym for Time. Turn up at 9am and be prepared to move some stuff! Good luck to Sara hitting the CrossFit Competition hosted by CrossFit Hawkes Bay today.

WOD Feb 3

Deadlift 5 x 5 Then 5 Rounds For Max Reps of: 30 sec Burpees 30 sec REST 30 sec Sit Ups 30 sec REST

WOD Feb 2

5 min Row for Calories 4 min Turkish Get Up for Reps 16/12kg 3 min Push Up for Reps 2 min Squat  for Reps 1 min Wallball  20/14# to 10′ for Reps Score is total Calories and Reps. You may start at Row or Wallballs.

WOD Feb 1

Push Press 1 x 5 Followed with One set of 20 Back Squats, add 2.5 to 5 kg from last time. Then 3 RFT: 10 WBS 20/14# to 10’ 10 DB HPC 20/15kg 50 m Farmers Walk w/DB’s If you are not sure what the abbreviations mean, ask a Coach!

WOD Jan 31

Back Squat 3 x 5 Then 30-20-10 Kettlebell Swing 24/16kg Box Jump 24/20″

WOD Jan 30

5 x 5 Thruster/Jerk Then 5 Rounds For Time: 10 KettleBell Swings 24/16kg 10 Lunge Steps with your kettlebell 10 Hand Release Push Ups

WOD Jan 28 – Race Day!

It is Wellington Cup Day today so in the spirit of racing, come on down for some team racing events. No horses, but Tires, Kettlebells and Prowlers await.

WOD Jan 27- Hopper Deck Day

Hopper Deck Day Like the previous Hopper Deck sessions on 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 [...]

WOD Jan 26

Press 1 x 5 Then one set of 20 reps Back Squat – try to add 2.5 to 5kg from last time. Finish with 8 Min AMRAP: 7 Body Rows 7 Dips 7 Toes To Bar