CrossFit WOD – Monday 24th August
It’s Monday ! Let’s work on our single leg strength with our Walking Double DB lunges and upper body strength with our ring dips.
To finish in Part B we have a spicy Chipper to complete.
Let’s Warm Up:
2 Rounds with a KB:
10m Bear Crawl
10 Dead Bugs
10m Burpee Broad Jumps
10 Goblet Cossack Squats
10m OH KB Walking Lunges
CrossFit WOD – Saturday 22nd August
Part A gives our whanau time to work on technique and efficiency, and we get to tackle another challenging Hero Wod, “Nutts”
Let’s Warm Up:
3 Rounds with a Plate:
200m run
10 Racecar Squats
8 Scap Pull Ups
10 Zercher Good Mornings
8 Handstand Shrugs
10 Rebound Plate Jumps
CrossFit WOD – Wednesday 19th August
We throwback with two CrossFit Open WODs today, the first a spicy AMRAP to get through and the second will test our grip under load.
Let’s Warm Up
2 Rounds with a KB:
15 Cal Row
8 Hike Cleans
10 Strict Knee Raises
10m Goblet Walking Lunges
10 Kipping Knee Raises / Knees To Chest
CrossFit WOD – Monday 17th August
We’ve made it to Monday, stoked to be here and continue training in our whare, lets get stuck into these Thrusters !
Let’s Warm Up:
2 Rounds with a KB
10 Goblet Squats
10 Scap Circles
8 KB Thrusters
8 Scap Circles
6 KB Push Press (E / side)
6 Push Ups
CrossFit WOD – Saturday 1st August
The weekend is here !
Time to get stuck into todays big Chipper we is sure to test our engine.
Warm Up – 2 Rounds:
200m Run
200m Row
200m Bike
20 Double Unders / Skips
CrossFit WOD – Friday 31st August
Some Friday fun at our favourite bar today as we build to a heavy single snatch and superset with single legs strength work with our pistol tech.
Warm Up:
5 mins “Stick Game”
Then
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatches
CrossFit WOD – Wednesday 29th July
Happy Hump Day – on the menu today after our 10m AMRAP we get the chance to work in pairs to work away at this spicy Chipper.
Warm Up – With A Plate:
10 Handstand Shoulder Taps
10 Lateral Plate Jump Overs
20m Bear Crawl
10 Inchworms
10 Down Up Dogs
CrossFit WOD – Saturday 18th July
Lets end the week strong, we’ve got some much needed Handstand Push Up maintenance work on the menu today, and a 30 minute AMRAP grinder with a heavy Deadlift so keeping our body engaged will be key.
Warm Up – with a KB:
6 Burpees over KB
10 Handstand Shrugs
12 Goblet Squats
10m Ostrich Walk
6 KB Single Leg Romanian Deadlifts E/side
CrossFit WOD – Thursday 23rd July
Building our heavy 10 Deadlift weight which we don’t usually get the opportunity to do so it’s an exciting day at the office for our lifters :D/
Warm Up – with a KB:
12 KB Sumo Deadlifts
6 Single Arm Ring Rows E/Arm
6 Single Leg Cross Body Romanian Deadlifts E/Side
12 KB Thrusters
12 Zercher Deadlifts
CrossFit WOD – Tuesday 21st July
It’s Tuesday ! Today we’re working on our efficiency under the barbell with Part B after our 12 min EMOM in Part A.
Warm Up- 2 Rounds with a Plate:
8 Kipping Swings
10m Bear Crawl
8 Racecar Squats
20 Single Skips
8 Plate Snatches
