WORKOUT OF THE DAY

Oct 24 – Push Jerk triples and a triplet

By |October 24th, 2017|

LIFT
Push Jerk 3 x 5 – Work to a heavy triple. Look to establish a new 3 Rep Max.
WORKOUT
Performance
12 Min AMRAP
10 KBS 24/16kg
10 Box Jumps 20”
10 HR Push Ups

Fitness
12 Min AMRAP
10 Russian KBS 24/16kg
10 Box Jumps 20” (Step Ups OK)
10 Push Ups/5 Negatives
BASICS

Oct 23 – Labour Day 9am Class and 10am Open Gym ONLY!

By |October 23rd, 2017|

WORKOUT
“Annie are you Ok?”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Row (for calories)
Dumbbell Cleans – 15/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.
BENCHMARK TRAINING
Girl

“Cindy”

20 Min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Hero

“Joshie”

Complete three rounds for time of:
17.5/12.5kg Dumbbell […]

Oct 22 – Sunday Strength Session

By |October 22nd, 2017|

10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
MONDAY IS LABOUR DAY
9am Class and 10am Open […]

Oct 21 – Fight Gone Strongman

By |October 21st, 2017|

WORKOUT
Fight Gone Strongman

Run to Fight Gone Bad format, but using some strongman movements like Sandbags, Stones, Tires and Fat Bars. You can take it on solo or team up for this one.

10AM SKILL SESSION – NEXT LEVEL TRAINING
A chance to take on some NZ Fitness League workouts.

MONDAY IS LABOUR DAY
9am Class and 10am Open Gym ONLY 🙂
BIZ TO BIZ

Oct 20 – Hang Cleans and a triplet

By |October 20th, 2017|

LIFT
Hang Clean 5 x 5 – Build up to a heavy set of 5. Look to establish a new 5 Rep Max.

These should be a Power Clean, receive above parallel.
WORKOUT
Performance
9 Min AMRAP
9 DB Push Press 20/15kg
7 Pull Ups
5 Goblet Squats with 1 x DB

Fitness
9 Min AMRAP
9 DB PP 15/10kg
7 Body Rows
5 Goblet Squats with 1 x DB
NUTRITION
Banana cauli pancake
Ingredients

150 […]

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 15 – Sunday Strength Session

By |October 15th, 2017|

10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING
OWNZ Nationals footage is HERE

The Most Physically […]