Friday 19th June 2015   Pre WOD Mobility Samson Stretch Pigeon Pose   Conditioning 00:00 – 5:00 – 5 Rounds AFAP: 5 Pull Ups  10 Push Ups 15 Air Squats   5:00 – 7:00 – Rest   7:00 – 12:00 – 5 Min AMRAP: 2,4,6,8…. Snatch 42.5/30 Box Jumps   Post WOD Mobility Glute Smash …

Thursday 18th June 2015   Kia Ora Team – This Saturday we are all heading over to play Lazertag.  This is open to all and we would love you to join us.  Let Matt know if you are keen.   Strength 1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups     …

Wednesday 17th June 2015 Kia Ora Team – Today our crew, CrossFit Whakatane and CrossFit Papamoa will be doing the Jerry Collins memorial WOD written by CrossFit New Market, called The Hitman.  Moe mai ra JC.   The Hitman – For Time: 1002 m Row/Run (buy in) (All black number 1002) 5 hspu (tries for …

Tuesday 16th June 2015   Strength – Overhead Squat 2-2-2-2-2   Conditioning 3 rounds As Fast as Possible of:   200 m Shuttle Sprints (50 m sections) 15 C2B Pull ups 7 Ground to Overhead 70/50 Rest 2:00 between rounds

Monday 15th June 2015   Strength – 10 Min EMOM 3 Touch’ n Go Cleans   Conditioning – For Time: 21-18-15-12-9-6-3 Wall Balls KBS 24/16

Friday 12th June 2015     Hey guys, today we are retesting an awesome benchmark wod called Barbara. This workout is a long long long one, so we’ll need to scale appropriately. Please remember that to achieve “RX”, you not only need to do the set rep count, you also need to meet the required …

Thursday 11th June 2015   Warm up – DU practice (5 mins),  10 Dislocates, 10 OHS, 10 Sotts Press, 10 KB Good Mornings   Skill – KB Snatch   Conditioning – 18 Min AMRAP   In pairs with one person working at a time:   Barbell Complex 5 Hang Power Snatch 5 Overhead Squats 10 …

Wednesday 10th June 2015   Strength – 8 Min AMRAP for Quality: Strict Hollow Ups     Conditioning – As Fast as possible 21-15-9: Wall Balls 9/6 Full Snatch @ 45% of 1RM With 3 Burpees EMOM

Tuesday 9th June 2015   Warm Up – Junkyard Dog   Pre Wod Mobility – Hip Opening Series   Strength – 5×2 Tempo Back Squat   Note: 10 seconds decent – with a focus on the eccentric phase of the lift.     Conditioning – For Time: 800 m Run 40 Clean and Jerks 800 …

Monday 8th June 2015   Kia Ora Team – today’s programming is solely dedicated to finding your new (or very first) 1 rep max Snatch and Clean & Jerk. These days are some of my absolute favourites to be in the box! Can’t wait to see you guys lift tin.   Warm Up – RX …