Workouts

Oct 19 – Press and a ladder

By |October 19th, 2017|

LIFT
Press 5 x 5 – Build up to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance
12 Min AMRAP
3-6-9-12-15-18-21…….
Thrusters 42.5/30kg
2-4-6-8-10-12-14…….
Bar Facing Burpees
1-2-3-4-5-6-7……
Box Jumps 30/24”

Fitness
12 Min AMRAP
3-6-9-12-15-18-21…….
Thrusters 30/20kg
2-4-6-8-10-12-14…….
Bar Facing Burpees
1-2-3-4-5-6-7……
Box Jumps 24/20”
THROWBACK THURSDAY
Trans Tasman Challenge #6 is coming up on November 4th. Can we hold onto the banner for another year?

Oct 18 – Back Squat Triples

By |October 18th, 2017|

LIFT
Back Squat 3 x 5 – Build up to a heavy set of 3. Look to establish a new 3 Rep Max.
WORKOUT
Performance
10 Min Cap
20!
Box Jump 24/20″
OH Lunge 20/15kg Plate
Push Press 40/30kg from ground

Fitness
10 Min Cap
20!
BJ 24/20″ Step Ups ok
OH Lunge 10/5kg Plate
Push Press 30/20kg from ground
EVENTS
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  […]

Oct 17 – Yay Burpees

By |October 17th, 2017|

WORKOUT
5 Cycles of:
Max Reps in 3 minutes
3 Burpee
6 Squats
9 KBS 24/16kg.
1 Minute Rest
Similar to “The Chief” but start each cycle where you finish the last. Every rep counts.
BODYCARE
Low Testosterone, Cortisol & CrossFit
I need some advice; an athlete of mine was recently told that his low testosterone readings at his general health check-up could be a result of his “metcons”. The argument […]

Oct 16 – Push Press and an EMOM for Monday

By |October 16th, 2017|

LIFT
Push Press 5 x 5 – Build up to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
10 Min EMOM
Performance
ODD 6 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 32/24kg

Fitness
10 Min EMOM
ODD 4 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 24/16kg
BENCHMARK TRAINING
Games

“11.3”

Complete as many rounds and reps as possible in 5 minutes of:
Squat […]

Oct 14 – Free Intro Workout – Bodyweight Fight Gone BaD

By |October 14th, 2017|

WORKOUT
Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Situps
Box Jumps
Pushups
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is […]

Oct 13 – It’s Friday the 13th. You know what that means :-)

By |October 13th, 2017|

WORKOUT – BaD Medicine
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 we keep for days like these.

“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, can be scaled to front squats

Hold on to […]

Oct 12 – Deadlift triples and an EMOM

By |October 12th, 2017|

LIFT
Deadlift 3 x 5 – Build up to a heavy triple. Look to establish a new 3 Rep Max.
WORKOUT
Performance
12 Min EMOM
10 KB Swings 24/16kg
7 Goblet Squats
5 Box Jumps 24/20″

Fitness
12 Min EMOM
10 Russian KB Swings 24/16kg
5 Goblet Squats
3 Box Jumps 24/20″ Step Ups Ok
FREE INTRO WORKOUT at 6:30PM
Our Free Intro Group Class is designed to suit any level of fitness  and […]

Oct 11 – Bench Day :-)

By |October 11th, 2017|

LIFT
Bench Press 5 x 5 – Build up to a heavy set of 5. Look to establish a new 5 Rep Max.
WORKOUT
Performance and Fitness
3 Rounds, each for time
Row 250m
15 Burpees
Rest 2 min between rounds
MEMBER OF THE MONTH – SCOTT H.
Biggest change mentally: Ability to handle more stress while maintaining clear thought.

Find out more about Scott HERE.

Oct 10 – Front Squat Triples and some rope work

By |October 10th, 2017|

LIFT
Front Squat 3 x 5 – Build up to a heavy triple. Look to establish a new 3 Rep Max.
WORKOUT
Performance
15min AMRAP
5 OHS @70% of 3RM or 50/35kg
10 Box Jump 24/20”
15 Sit Ups
2 Rope Climbs

Fitness
15min AMRAP
5 Front Squats @70% of 3RM or 50/35
10 Box Jump (Step Ups Ok) 24/20”
15 Sit Ups
4 Rope Lowers
NUTRITION
Six things I think you should know about LDL […]

Oct 9 – Thruster 5’s and 7 for 7

By |October 9th, 2017|

LIFT
Thruster 5 x5  – Build up to a heavy set of 5. Look to establish a new 5 Rep Max.

 
WORKOUT
Performance
7Min AMRAP
7 Strict Pull Ups
7 Pistols per leg
7 Burpees

Fitness
7 Min AMRAP
7 Body Rows
14 Squats
7 Burpees
BENCHMARK TRAINING
Girl

“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.
Fitness
Pull ups […]