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Tuesday 28th April 2015   Strength/Skill 1) 6 Min EMOM 7 Strict Press 5 Push Press 3 Push Jerk Working weight is 50% of 1RM, rounds must be unbroken. Build each round of needed.   2) 4 x 2:00 mins Hollow/Arch holds Switch between hollow and arch every 30 seconds. Goal is complete unbroken. Rest …

Monday 27th April 2015   “Murph” 1600 m Run 100 Pull Ups 200 Push Ups 300 Air Squat 1600 m Run   *Done in pairs (split the work as needed), and solo for those brave enough to give this one a crack as a lone wolf.

Saturday 25th April 2015   ANZAC Day Hero WOD – Tim Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack.  Lt O’Donnell was killed.   Lt O’Donnell is survived by his father Mark, a former police officer, his …

Friday 24th April 2015   Kia Ora Team – we are still wodding at 8:00 am this Saturday. We will do a special workout in commemoration of ANZAC day.     Strength – 10:00 min EMOM 3 T&G Power Snatch – Start at 60% of 1RM and build each min. If a miss occurs, decrease …

Wednesday 22nd April 2015   Strength – Alternating sets 4×10 Front Squats 4×5 Weighted Pull Ups + ME kipping pull ups   Conditioning – 3 Rounds 1:00 ME HSPU 4:00 AMRAP 7 Power Cleans + Push Jerks @ 70% 14 Bar Facing Burpees 1:00 Min Rest

Tuesday 21st April 2015   Strength 5×3 Split Jerk   Conditioning – 4 Rounds for Time: 200 m Run (all out effort) 7 Snatch 62.5/45* Rest 1:1   *Scale is Power Clean @ 45/30

Monday 20th April 2015   Strength – Alternating Sets 4 x 3 Pause Cleans 4 x ME Chest to Bar pull ups   Conditioning – For Time: 75 Double Unders 50 Burpees 25 Hang Snatch 45/30 50 Burpees 75 Double Unders

Saturday 18th April 2015   A lot happening in the box today.  The end of event challenge (final event) happens today, and we need you to meet us at the box at 10:25 am.  Wear old shoes that you don’t mind getting muddy/wet (not your new Nanos), and clothing that is comfy to WOD in…nothing …

Friday 17th April 2015   Grego is in the box today to complete end of challenge body composition analysis.  His BioScan machine is awesome and for those that are officially on the challenge, this scan has been prepaid. For those that are not on the challenge but want an assessment, these cost $20 and can …