Thursday 28th January 2016   Strength – Overhead Squat 5×2.   Conditioning – 5 Rounds for time: 200 m sprint 5 cleans @ 55-65% 1RM   Note: Rest 2 mins between rounds. RX and competitive athletes, squat clean only. 20 min cut off

Wednesday 27th January 2016   Kia Ora Team – Head over to our updated page on how to join our community.  We give away all our programming for free, and anyone is welcome to try one of our WODs at home. But, if you are keen on progressing under the watch of one of our awesome …

Tuesday 26th January 2016   Warm Up – MedBall Cleans   Strength – Cleans 3-3-3-3-3     Conditioning – 4 Rounds for max reps: Burpees Box Jumps Wall Balls   Note: 30 sec insane intensity, 30 sec intentional recovery.  Count your reps on a board as you go.  Score is total reps completed over the …

Monday 25th January 2016   Out on the field today! Enjoying the beautiful sunshine and company of some awesome people! Today WOD is MetCon Madness WOD 1, which we have a team entered.   

Friday 22nd January 2016     Strength – Weighted Lunges 3×12     Conditioning – 18 Min AMRAP 8 Burpee Box Jumps 6 Push Press 60/45 4 Bar Muscle Ups 16 Mins at a conversational pace, with the final two minutes at an all out effort

Wednesday 20th January 2016   Strength – Strict Pull Ups 5×5   Conditioning  In Pairs – 6 Rounds for time:   15 Wall Balls 10 Box Jumps 5 Power Snatch @ 62.5/45 or 60% 1RM Snatch Note: With one person working at a time, 12 Min Cut off.

Tuesday 19th January 2016   Kia Ora Team – Our second week of Free Trial Classes starts tonight and we have a new group of eager people coming along to try out CrossFit Whanganui. Cannot wait to meet them and show them just how effective CF can be. If you have any friends and family …

Monday 18th January 2016   Strength – Back Squat 5×3   Conditioning – 15 Min AMRAP 200m Run 9 Power Cleans 50/35 7 Burpees 5 Toes to Bar

Saturday 16th January 2016 In teams of three – 20 Min AMRAP 7 Burpees 7 KBS 7 Push Press 42.5/30 7 Box Jumps Note: One working at a time AFAP, 1:2 Work to rest