Saturday 6th June 2015   Warm Up – Game, MedBall passes   Conditioning – In Pairs, with one athlete working at a time: 16 Min AMRAP: P1 – 10 Goblet Squats P2 – 10 Ring Plank Hold (swap) P1 – 10 KBS 24/16 (5 left, 5 right) (swap) 200 m Sprint (swap)   Post WOD …

Friday 5th June 2015   Pre WOD Mobility – Wrists   Strength – 5×3 Paused Front Squat Note: 3 sec pause at rock bottom   Conditioning – 15 Min AMRAP   6 Pull Ups 8 Push Ups 12 KBS (32/24)   or   2 Muscle Ups 4 Strict HSPU 8 KBS (32/24)   Notes: 0:00 …

Thursday 4th June 2015   Warm Up – RX Clinic   Strength – Barbell Cycling a) 7 Min EMOM – 3 TnG Power Snatch   2 Min rest   b) 7 Min EMOM – 2 TnG Power Clean and Push Jerk   Conditioning – For Time: 10 Chest to Bar Pull ups 10 Burpee Box …

Wednesday 3rd June 2015    Strength – 3 Position Clean + Jerk Notes: Four rounds of 3 position clean + 1 jerk, 2 reps at each position – Power position, Launch, Floor.   Conditioning – For Time: 12 Burpees 12 Thrusters 12 Burpees 12 Power Snatch 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat …

Monday 1st June 2015 – Queen’s Birthday   Kia Ora Team – Reminder that there is only one class today (Queens Birthday weekend) at 8:00 am. Today is a day of heavy Strongman, and tbh (that’s youth speak for ‘to be honest’) Strongman is my favorite.   “Strongman Day”   General Warm Up – 500m Run, …

Friday 29th May 2015   Kia Ora Team – We will be shooting a promotional clip during the 5:30 pm class tonight, so please be ready.  Also, no class tomorrow Saturday 30th May as we’ll be at MaD CrossFit for the Bad As 6 Women’s Open Weightlifting Comp.   General Warm up – Lightsaber tag …

Thursday 28th May 2015   Warm Up – RX Clinic   Strength – Pause Snatch 5X3 Paused Snatch (3 count pause @ knee)   Conditioning – 4 rounds of: 1:00 ME Burpee Box Jumps 1:00 ME T&G Clean & Jerks 70/50 1:00 ME HS Walk 1:00 Rest  

Wednesday 27th May 2015   Kia Ora Team – No class this Saturday 30th May, and only one class next Monday 1st June at 8:00 am.   Strength – Push Press 2-2-2-2-2     Conditioning – Two Rounds For Time: In Pairs complete the following as fast as possible 50 Burpees 75 Snatch (35/20) 100 Wall Balls …

Tuesday 26th May 2015   Kia Ora Team – Reminder that we are closed this weekend. No Saturday morning class.   Strength 4X10 Front Squats Conditioning – 12:00 AMRAP of: 75 Double-Unders 10 KBS 24/16 (Left Hand) 10 KBS 24/16 (Right Hand)