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Monthly Archive for: 'November, 2015'

Wednesday 18th November 2015    Kia Ora Team – Darren Ellis, the pioneer of CrossFit in NZ and a 2015 CrossFit Games competitor is coming back to CrossFit Whanganui for two seminars on Sunday 29th November.  Both of these seminars will provide immense skills and knowledge, with the morning session focusing on Nutrition and Healthy …

Tuesday 17th November 2015    Kia Ora Team – Darren Ellis, the pioneer of CrossFit in NZ and a 2015 CrossFit Games competitor is coming back to CrossFit Whanganui for two seminars on Sunday 29th November.  Both of these seminars will provide immense skills and knowledge, with the morning session focusing on Nutrition and Healthy Eating, and …

Monday 16th November 2015     “Fight Gone Bad” ish   3 Rounds for total reps Clean & Jerk 50/35 Double Unders Box Jumps Wall Balls Burpees Rest   Note: 1 Min max effort at each station, keep track of total reps completed.

Saturday 14th November 2015     In teams of 4 – 2 Males and 2 Females:   Buy In – 200 m  Sprint (each – relay style)   21-15-9 Worm Thrusters Burpee over worm   Buy Out – 200 m  Sprint (each – relay style)

Friday 13th November 2015 New Skill – Floor Press   Strength – 4 Sets for quality: 3 Floor Press + ME Partner assisted Ring Rows   Conditioning – Six rounds for time: 3 Hang Power Snatch 70/50 6 Chin Ups 3 Plyometric Plate Push Ups Rest 30 seconds between rounds

Thursday 12th November 2015   Kia Ora Team – The Running Workshops are this weekend Saturday and Sunday.  If you haven’t already booked you may miss out, so please head over to InFlux and pick one of the available sessions.  Any questions, come see Matt.   Strength – Back Squat 5×4   Conditioning – Run 1000m

Tuesday 10th November 2015     Strength – 5 Alternating Sets of Strict Press + Strict Pull Ups 2 Strict Press + 6 Strict Pull Ups   Conditioning – 10 Mins AMBRAP (As many beautiful reps as possible): 4 Power Cleans 80/55 4 Front Squats 4 Split Jerks (Alternating legs) 4 x 50m Sprints (RAN …

Wednesday 11th November 2015     Strength – Snatch Complex 7 Sets Option One: 2 Snatch Balance + 2 OHS with 3 Second pause at the bottom Option Two: 2 Power Snatch + 2 OHS     Conditioning – 16 Min EMOM Evens: 30 sec Max Effort KBS, 30 sec rest Odds: 30 sec Max …

Monday 9th November 2015     Strength/Skill – Pillar Holds with resistance     Conditioning – 7 rounds for time of: 7 Power cleans 42.5/30 7 Thrusters 7 bar facing burpees   Note: This is a sprint. Go fast.

Saturday 7th November 2015       Conditioning – In Pairs complete as fast as possible: Note: Divide work as needed, with only one working at a time.