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Thursday 5th April 2018   Strength – 3 Position Clean   Conditioning – 5 Rounds for time: 14 Calorie Row 9 Pull Ups 40 Double Unders   Exercise and nutrition go hand in hand. At CrossFit Whanganui we know this and have seen the proof many times over, when you eat well and exercise regularly …

Wednesday 4th April 2018   Strength – 10 Rounds for quality 10 Push Ups 10 Ring Rows   Conditioning (In pairs) – 6 Rounds for time: 400m Run 15 Overhead Squats 42.5/30 How the barbell helped me in the garden all day long Typically, I like to write a blog post that will provide some …

Tuesday 3rd April 2018   Strength – Back Squat  3-3-3-3-3   Conditioning – For Time: Part a) 10-9-8-7-6-5-4-3-2-1 reps Dumbbell Snatch 22.5/15 Goblet Squats   Part b) 2-4-6-8-10 reps Snatch 62.5/45 Sit Ups

Tuesday 27th March 2018   Strength – Backsquat 4×4   Conditioning – 15 Min EMOM Min 1: 20 WB (15) Min 2: 10 Burpees Min 3: 6 C&J 62.5/45 (45/30)

Monday 19th March 2018   Strength – 5 Rounds for quality: 100m Waiter Carry AHAP   Conditioning – 5 Rounds for time: 8 Hang Snatch 50/35 8 Toes to bar Buy Out: 500m Run 

Friday 23rd March 2018   Skill – Stone to Shoulder   Conditioning – For reps: 1 Min Stone to Shoulder 2 Min Double Unders 3 Min Burpees    Mobility – Posterior Chain Focus Hip Opening series Foam Rolling Glute Ball

Thursday 22nd March 2018   Strength – Weighted planks 5 x 1 Mins   Conditioning – In pairs EMOM Even minutes – Max effort row for calories Odd minutes – 3 Deadlift 140/110   Note: Continue until you reach 300 Cal as a pair, 30 Min time cap.

Wednesday 21st March 2018   Strength – 5 Alternating sets 3 Floor Press AHAP 3 x Tempo Pull Up   Conditioning – 5 Rounds for time 10 Push Ups 10m Goblet Walking Lunges 10 DB Hang C&J 22.5/15 Run 400m

Monday 19th March 2018   Strength – Back Squat 2-2-2-2-2   Conditioning – For Time 500m Run   21-15-9 Burpee Box Jump Overs C&J 62.5/45   500m Run

Friday 16th March 2018   Skill – Gymnastics Kip   Conditioning – Benchmark WOD “Jackie” 1000m Row 50 Thrusters 20/15 30 Pull Ups