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ANZAC DAY – Apr 25

25/04/12 | 6 Comments

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 24

24/04/12 | 7 Comments

Bench Press 5 x 5 Then 3 RFT of: 12 DB PP 20/15kg 24 Sit Ups 36 Double Unders ANZAC DAY HOURS! Wed April 25th – NO MORNING CLASSES Normal classes at: 5pm and 6:30pm

WOD Apr 23

23/04/12 | 10 Comments

Overhead Squat or Snatch 1 x 5 – Heavy Singles day, get after it! Then an 8 min AMRAP of: 6 Power Clean 50/35kg 6 Deadlifts 50/35 6 Burpees 6 Push Ups ANZAC DAY HOURS! Wed April 25th – NO MORNING CLASSES Normal classes at: 5pm and 6:30pm

WOD Apr 21

21/04/12 | 2 Comments

Teams of 2,3 or 4 20 min AMRAP 10 Thruster 40/30kg 8 Pull Ups Run 200m 1st team member starts on thruster then moves onto pull up and finally the run. 2nd team member can’t start on thruster until 1st team member is finished. Score is rounds completed by the whole team. Then at 10am [...]

WOD Apr 20

20/04/12 | 10 Comments

Deadlift 3 x 5 @ 70-80-85-85-85% Then a 6min AMRAP of: 10 KBS 24/16kg 10 Steps Goblet Lunge w/KB 10 Supermans – 1 sec hold at top

WOD Apr 19

19/04/12 | 7 Comments

Tabata Pull Up – Run 400m Tabata Push Up – Run 400m Tabata Squat – Run 400m Tabata Sit Up – Run 400m Total time and lowest score for each movement counts

WOD Apr 18

18/04/12 | 8 Comments

Push Press 5 x 5 @ 65-75-80-80-80% Then: Run 200m 30-20-10 Push Up KBS 24/16kg Run 200m

WOD Apr 17

17/04/12 | 9 Comments

Back Squat 1 x 5 – yes heavy singles time! Speed Work 5-8 sets of 2-3 reps: Med Ball Chest Pass – go as heavy and as far apart as you can but make them dynamic. Finish with EMOTM (Every Minute On The Minute) 10 DB Push Press 15/12.5kg 10 Box Jump 24/20”

WOD Apr 16

16/04/12 | 14 Comments

Thruster or Jerk 3 x 5 @ 70-80-85-85-85% Then 3 RFT of: Run 400m 8 DB Cleans 20/15kg 8 Box Step Ups 24/20” w/DBs

WOD Apr 14

14/04/12 | 3 Comments

Partner Workout AMRAP in 10 min: 15 KBS (24kg/16kg) 30 Double Unders 200m Run 2 min rest Partner row for as many calories as possible in 5 min. Partners share one rower and rotate every 10 pulls. 2 min rest Partner AMRAP in 10 min: 5 Burpee Box Jumps 1 Rope Climb 200m Run Partner [...]